It is important that children are incorporating strength training in their weekly schedule.

Here are
some workouts that families could do together. They are workouts that are suitable for all as they
need no equipment and are quick for those who dont have much leisure time. Children are more
likely to partake in strength based activities if their parent / caregiver / sibling is doing it with them.
The following workouts have been adapted for adults and children.

Workout One 9-15min

Total body burner with a mix of cardio, strength and isometric exercises.

4 rounds of:
For Adults For Children

50 Star Jumps Star jumps (straight jumps for young children)

10 knee push ups Knee push- ups
20 Mountain climbers Crunches
30s wall sit Wall sit
10 up downs Plank hold
60s pause 60s pause

Workout Two 15- 25min

Work your arms, legs and core

3 rounds of:
For Adults For Children

20 Jump squats Star Jumps / straight jumps

20 Burpees Frog jumps
10 Lunge left Lunge left
10 Lunge right Lunge right
20 Narrow push-ups knee push- ups
20 wide push-ups vertical push- ups (against a wall or tree)
50 Bicycle crunches Sit ups

Workout Three 4 7min

Mix of cardio and core

3 rounds of:
For Adults For Children

20 Star Jumps Star Jumps / straight jumps

10 knee push- ups Knee push ups
10 squats Squats
10 Burpees Frog jumps
Workout Four 2-5min
Get your heart rate up while training your chest, thighs and butt.

2 rounds of:
20 walking high knees
20 high knees
20 knee push- ups
20 Walking Lunges

Workout Five 10- 16min

All about core and abs

4 rounds of:
For Adults For children

30 Mountain Climbers Donkey kicks

60s Low Plank 30s for children + 30s running on the spot
30 Sit ups Crunches
20 High Plank Knee- to- Elbow High plank hold

Workout Six 9- 17min

Main target is core and abs

3 rounds of:
For Adults For Children

50 Star Jumps Star Jumps / straight jumps

40 Squats Squats
30 Russian Twist Crunches
20 Skier Abs Bunny hops
10 Knee push- ups knee push- ups
30s Low Plank Low Plank