Kids Workout of the Day July 9, 2018
Welcome to another kids workout of the day July 9, 2018. Hopefully you have also read the Child Strength and Conditioning article for more of a background on exercising with kids. Workouts were developed by my husband, who is the most wonderful physical therapist (warning of extreme bias) and is co-owner of Central Oahu PT Specialists. The goals for the kids workouts of the day are to improve strength, speed, and agility, work off some of their excessive energy, and to keep exercise fun and enjoyable. The objective is also to prevent injury by following some simple common sense guidelines. Feel free to mix and match exercises to come up with your own workout regimens.
Kids Workout of the Day July 9, 2018
Warm-up and cool-down with stretches done before and after work-out. Do the exercises in a circuit, one after another. One minute breaks in between each exercise as needed for rest and water rehydration.
- Weighted Medicine Ball Slams 2 minutes
- Throw a weighted 4 lb medicine ball down toward the ground as hard as possible to slam it into the ground
- Abdominal Crunches 1 minute
- Do the beginning of a sit-up focusing on crunching the abdominal muscles
- Rope Swings 1 minute
- Both hands on one end of a thick rope and swing up and down using the whole body
- Older adolescent teenagers may swing two ropes at once, one in each hand
- Bear crawls ending in a roll 1 minute
- Bear crawl across an exercise mat and roll at the end, getting up to stand quickly
YouTube Video of Kids Workout of the Day July 9, 2018
Equipment
Weighted Medicine Balls – FREE shipping with Prime from Amazon
Exercise Mat (3rd party sellers only)
Large Sized Exercise Rope – FREE shipping with prime from Amazon
Hope this Kids Workout of the Day inspires you to do your own Kids/Family Workouts. Stay tuned for more Kids Workouts of the Day.
Safe Strength and Conditioning Guidelines for Children and Adolescents
- Proper supervision essential to ensure safety and correct form
- Lower repetitions: the kids workout of the day uses a time based approach to each exercise, but feel free to use reps and sets as recommended below or decrease the amount of time for each exercise when just starting out
- Lower weights: often only body weight or very low weight is used
- Alternate days for strength training exercises (max 2-3x/week), aerobic exercises can be done daily
- Key differences between adults and children include: lower numbers of repetitions, submaximal weights, exercising through the full range of motion and only doing a resistance program two to three times per week.
- A warm-up and cool-down incorporating stretching should be done before and after each workout of the day session to prevent injury
Kids Resistance training Guidelines
| Frequency | Intensity | Type | Time |
|---|---|---|---|
| Two to three times per week | Upper body: Choose four to five muscle groups and use eight to 12 repetitions of each group in one to three sets | Submaximal resistance | Start with no weight |
| At least one rest day between work-outs | Lower body: Choose four to six muscle groups, use nine to 15 repetitions of each group in one to three sets | Integrate with conditioning in flexibility/cardiovascular strength | Add weight gradually to an initial maximum of six repetitions, add one to two repetitions per training session to a maximum of 12 to 15 repetitions |
| Use the full range of motion | Increase weight by 0.5 to 1 kg (1 to 3 lbs). Increments every third training session No maximum lifts Each session should be 20 to 30 mins |
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