Kid's Workout

Updated: Aug 23


The kids and I traveled to Egypt in early March for vacation, and 10 days after our arrival, the airports shut their doors due to Covid-19 and we found ourselves stranded in Cairo for the entire spring of 2020 (read the story here). For the most part, greenery in Cairo is sparse, so we didn't even have the luxury of kicking a ball around in an open field. To say the kids and I were going stir-crazy was an understatement.


Eventually we developed a daily routine, which included physical activity. D quickly grew fond of yoga, but Z was a bit harder to please. So, we sat down and developed a work out routine that he followed 3-4 days a week. After just a few weeks, he walked past a mirror, did a double-take, stopped, flexed his muscles, and said, "call the ambulance mom, there's two bad boys in the house" (can't make this stuff up, you guys).


And now, you can follow Z's kid-friendly workout from every corner of the world with this free download!



For those new to physical exercise, here's a brief explanation of each exercise. Your child can complete these exercises daily, and can gradually increase the number of each set as he or she gains more strength! This workout is suitable for parents, too, and makes a great family-time activity!


Jumping Jacks

  1. Begin by standing with your legs straight and your arms to your sides.

  2. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching.

  3. Jump again, lowering your arms and bringing your legs together. Return to your starting position.

Sit Ups

  1. Lie flat on the floor with feet hip-width apart.

  2. Keep the knees bent.

  3. Interlace the hands behind the head, with the thumbs behind the ears.

  4. Tilt the chin slightly up.

  5. Start pulling the abdomen inwards gently.

  6. Curl up by lifting the neck, head, and shoulder blades off the ground.

  7. Hold the posture for a moment and lower the body to the ground, slowly.

Lunges

  1. Stand with feet hip-width apart and keep the back straight.

  2. Look straight onto a wall, as that helps in balancing.

  3. Move the right leg forward and lean the body ahead — 70% of the bodyweight will now be on the front foot. Make sure that the upper body and the back are still straight.

  4. Lower the body until the right knee makes a 90° angle. Keep the back straight.

  5. The lower leg must be parallel to the ground, and the thighs perpendicular.

  6. Use the right foot to push upward and return to the 90° position.

  7. Repeat this forward lunge with the other leg.

Scissor Kicks

  1. Lie on your back on the mat with your legs extended out in front of you. Place your arms by your sides, palms down. You can also place your hands under your glutes below the small of your back, palms pressing into the floor.

  2. Engage your core by pressing your lower back into the mat and tucking your pelvis. Maintain this position during the entire movement.

  3. Lift both legs off the ground about 6 to 12 inches from the starting position (in this case, the floor) or about a 45-degree angle.

  4. With your core tight and neck relaxed, lower one leg toward the floor as you lift the other leg up. This is the start of the “scissoring” motion.

  5. Continue the scissoring motion by slowly switching your legs up and down for the recommended amount of repetitions.

Push-ups

  1. Lie face-down on the floor. The weight of the body will be on the chest.

  2. The hands are to be palms-down on the floor.

  3. Raise the body using the arms, with weight supported by the hands and the balls of the feet.

  4. Go down by lowering the torso on the ground, as the elbows make a 90° angle.

  5. Keep the head facing ahead, and the body straight through the exercise.

  6. Breathe in as you move down and breathe out while rising.

  7. The push strength should come from the chest and the shoulders together.

  8. Repeat this lowering and lifting steadily, if you are comfortable.

Squats

  1. Keep the feet shoulder-width apart.

  2. Bend the knees like sitting on a chair while holding the heels on the ground.

  3. While doing this, pull in the abs and keep the back straight.

  4. Push the hips back and lower as much as it’s comfortable.

  5. Inhale while lowering and exhale while rising.

Side Leg Raises

  1. Lie down on one side.

  2. Extend the arm close to the floor and fold it at the elbow to support the head with the hand.

  3. Bend the other arm with the hand on the floor in front of the body.

  4. Place the legs one above the other and keep them straight.

  5. Slowly raise the top leg as high as possible while supporting the body with both the arms.

  6. Hold the position for a few seconds and return to the starting position.

Plank

  1. Rest the forearms on the ground.

  2. Keep the arms parallel to the body at a shoulder-width distance.

  3. Look at a spot on the floor to have the spine and neck neutralized.

  4. Keep the head in line with the back.

  5. Slightly lift the legs and the core a little upwards with the tip of the toes on the ground and hold it.

  6. The weight of the body will be distributed between the forearms and toes.

  7. Retain it for as long as it is comfortable.

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