WELCOME
Welcome to Munchkin Maintenance. Our goal is to give you the tools to help your children be physically active. Creating this program has been a trial and error process, using my 4 children ranging in age from 3 to 8 as my subjects. Originally setting out to have a scheduled daily workout, I found that some days certain activities just won’t fit in with the children’s moods. So this program will be a mix and match type of plan so that you can customize it to fit into your family’s needs and likes…because the most important thing is that it is something pleasurable for your kids so that they learn to enjoy exercise.
PREPARE
This program is set up in a way that it is very customizable. You can do it anywhere from 3 to 6 days a week. The most important thing to remember is that you want your children to think that this is something fun and not something hard. In order to help my kids to feel like they are in control of their workout I always have a selection of 2 or 3 activities at a time that they can choose from. This helps them realize that exercise is something that they can enjoy and that there are different ways in which to exercise. Plus, when they feel like they are in control they are much more willing to continue the program. Remember the goal is to make this fun. We want them to be adults who LOVE to exercise.
EVALUATION
Although in your home you are not necessarily pushing your children as they would be in a sport or competitive setting, it is still nice to see improvement. The best way to gauge improvement is to use a standardized evaluation at the beginning of the program and then re-test your children every few months in order to see the improvement that has been made.
The evaluation that I use is found in the book “Kid Fitness: A Complete Shape-up Program from Birth through High School” by Kenneth Cooper, M.D.,M.P.H. I chose it since it touched on the age groups for 3 out of my 4 children. There are always other assessments that you can find that might fit your needs better.
This assessment includes a 1-mile run/walk, sit and reach, sit-ups, pull-ups, and a flexed arm hang. It can also include percent body fat, but I am not including this in the program since it is usually difficult to measure without practice. Another alternative would be for you to check your child’s BMI (Body Mass Index). This isn’t as accurate of a predictor of health as body composition, but in general it is a good guide. To check your child’s BMI just follow the link: BMI Calculator
1-Mile Run/Walk
The object of this test is to find see what your child’s aerobic fitness level is like. It is a timed walk or run on a flat 1-mile course. It is best to encourage your child to do the test at a steady pace instead of sprinting and then walking.
Sit and Reach
The assessment tests flexibility. The easiest way to do this test is to find a cardboard box about 12 inches tall. Turn it upside down so that the bottom is up. Tape a yardstick to the box at the 9 inch mark (the first 9 inches should be hanging over the edge of the box). Have your child take off their shoes and then practice stretching by touching their toes. Have the child sit with their legs straight and their feet flat against the side of the box with their heels on the ground. With one hand on top of the other and arms stretched out in front of you, stretch comfortably over the yard stick. Reach forward slowly along the yard stick, noting to the nearest half inch where the tips of the fingers touch. The score of your child will be the number they touched on their 4th try.
Sit-ups
Abdominal strength is the purpose of this test. This should be a modified sit-up with the child’s arms crossed in front of them with their hands grasping their opposite shoulders. Someone should be holding their feet during the test. A full sit-up is counted when they bring their body up until their elbows touch their thighs. Using a stopwatch count how many they can do in 1 minute.
Pull-ups/Flexed Arm Hang
Pull- ups and flexed arm hangs help evaluate a child’s upper body strength. If a child is unable to do a pull-up you can have them do the flexed arm hang. For the pull-up you have them hang on a bar with their palms facing away from the body with their feet off of the floor and their body NOT swinging. In a smooth motion they must pull their body up until their chin is above the bar and then gently lower themselves back down until their arms are all the way extended again. See how many they can do without letting go and dropping to the ground. Remember no swinging or kicking to help them gain momentum. If a pull-up is not possible, then try the flexed arm hang. With help, get the child to the position of grasping the bar with the palms out and chin above the bar, elbows bent. Then time the number of seconds that the child can hang there (without swinging) before their chin touches the bar or drops below the bar.
Test your children before starting the program so that you will have a baseline to use as a guide in measuring their improvement. The following are the standards that are presented in Dr. Cooper’s book as indicators of a good level of health:
The evaluation that I use is found in the book “Kid Fitness: A Complete Shape-up Program from Birth through High School” by Kenneth Cooper, M.D.,M.P.H. I chose it since it touched on the age groups for 3 out of my 4 children. There are always other assessments that you can find that might fit your needs better.
This assessment includes a 1-mile run/walk, sit and reach, sit-ups, pull-ups, and a flexed arm hang. It can also include percent body fat, but I am not including this in the program since it is usually difficult to measure without practice. Another alternative would be for you to check your child’s BMI (Body Mass Index). This isn’t as accurate of a predictor of health as body composition, but in general it is a good guide. To check your child’s BMI just follow the link: BMI Calculator
1-Mile Run/Walk
The object of this test is to find see what your child’s aerobic fitness level is like. It is a timed walk or run on a flat 1-mile course. It is best to encourage your child to do the test at a steady pace instead of sprinting and then walking.
Sit and Reach
The assessment tests flexibility. The easiest way to do this test is to find a cardboard box about 12 inches tall. Turn it upside down so that the bottom is up. Tape a yardstick to the box at the 9 inch mark (the first 9 inches should be hanging over the edge of the box). Have your child take off their shoes and then practice stretching by touching their toes. Have the child sit with their legs straight and their feet flat against the side of the box with their heels on the ground. With one hand on top of the other and arms stretched out in front of you, stretch comfortably over the yard stick. Reach forward slowly along the yard stick, noting to the nearest half inch where the tips of the fingers touch. The score of your child will be the number they touched on their 4th try.
Sit-ups
Abdominal strength is the purpose of this test. This should be a modified sit-up with the child’s arms crossed in front of them with their hands grasping their opposite shoulders. Someone should be holding their feet during the test. A full sit-up is counted when they bring their body up until their elbows touch their thighs. Using a stopwatch count how many they can do in 1 minute.
Pull-ups/Flexed Arm Hang
Pull- ups and flexed arm hangs help evaluate a child’s upper body strength. If a child is unable to do a pull-up you can have them do the flexed arm hang. For the pull-up you have them hang on a bar with their palms facing away from the body with their feet off of the floor and their body NOT swinging. In a smooth motion they must pull their body up until their chin is above the bar and then gently lower themselves back down until their arms are all the way extended again. See how many they can do without letting go and dropping to the ground. Remember no swinging or kicking to help them gain momentum. If a pull-up is not possible, then try the flexed arm hang. With help, get the child to the position of grasping the bar with the palms out and chin above the bar, elbows bent. Then time the number of seconds that the child can hang there (without swinging) before their chin touches the bar or drops below the bar.
Test your children before starting the program so that you will have a baseline to use as a guide in measuring their improvement. The following are the standards that are presented in Dr. Cooper’s book as indicators of a good level of health:
YOUR PROGRAM
Again, please remember that this is your program. I am giving you the elements so that you can put it together into a routine that will work with your family. Here is how my family uses the program:
Three days a week (MWF):
5 minutes of warm-up
30 minutes of aerobic activity
5 minutes of cool-down
Two days a week (TTh):
15 minutes of stretching
20 minutes of strength training
5 minutes of cool-down
One day a week (Sa):
Minimum of 30 minutes Family Physical Activity
If your child can’t go for as long as I have listed, it is fine. They will work their way up to that level. In most cases, the children will be having so much fun you will probably see them going over the time listed—which is also fine. As long as they still feel okay they can keep going. Another note is to make sure that they are drinking plenty of water, ESPECIALLY if they are out in the hot sun. We don’t want them to get dehydrated.
The specific exercises are listed below or you can click on their specific link in the right hand column.
Three days a week (MWF):
5 minutes of warm-up
30 minutes of aerobic activity
5 minutes of cool-down
Two days a week (TTh):
15 minutes of stretching
20 minutes of strength training
5 minutes of cool-down
One day a week (Sa):
Minimum of 30 minutes Family Physical Activity
If your child can’t go for as long as I have listed, it is fine. They will work their way up to that level. In most cases, the children will be having so much fun you will probably see them going over the time listed—which is also fine. As long as they still feel okay they can keep going. Another note is to make sure that they are drinking plenty of water, ESPECIALLY if they are out in the hot sun. We don’t want them to get dehydrated.
The specific exercises are listed below or you can click on their specific link in the right hand column.
WARM-UP and COOL-DOWN
The purpose of a warm-up is to prepare your muscles for the strenuous activity you are about to do. Before doing any warm-up stretches make sure to warm-up the muscles a little by doing some brisk walking, jumping jacks or other light activity beforehand. A cool-down is to relax your muscles. Before doing cool-down stretches you should reduce your activity level and not just stop completely. Light activities similar to those for warm-ups are suitable.
The following are the stretches that I use with my children. They are the Stretching Basics from Tandalay Curriculum, Inc.:
STRETCHING (Importance of stretching) Stretching is important in maintaining the muscle’s pliability and length. When a muscle shortens, the ability to perform a task involving that muscle decreases which can increase the risk if injury. The stretches should be performed slowly and deliberately. Stretch until mild tension is felt. Hold the stretch position 10 to 15 seconds when warming up and 15-30 seconds when cooling down. Then relax. Repeat stretches on the opposite side when needed. All movements are gently but progressively increased.
The following are the stretches that I use with my children. They are the Stretching Basics from Tandalay Curriculum, Inc.:
STRETCHING (Importance of stretching) Stretching is important in maintaining the muscle’s pliability and length. When a muscle shortens, the ability to perform a task involving that muscle decreases which can increase the risk if injury. The stretches should be performed slowly and deliberately. Stretch until mild tension is felt. Hold the stretch position 10 to 15 seconds when warming up and 15-30 seconds when cooling down. Then relax. Repeat stretches on the opposite side when needed. All movements are gently but progressively increased.
- Hold each stretch for 10-30 seconds. Repeat up to three times if desired.
- Always warm up BEFORE you stretch to get those muscles pliable!
- No quick or jerky movements, stretch to the EDGE of pain, not to the point of pain.
- Relax ... breathe in through the nose, out through the mouth.
Neck stretch
In a sitting position legs crossed, slowly move the head to the left, hold. Slowly move the head to the right, hold. Slowly move the head forward, hold.
Side and Shoulder Stretch
Interlock fingers and stretch arms above your head with the palms of the hands facing the sky. Slowly push hands slightly back and up.
Release, lower arms and clasp hands behind the back. Lift as high as comfortably possible, and hold.
Shoulder and Triceps Stretch
While Standing, slowly raise the left arm above the head, place left hand down the back and pull on the left elbow with the right hand, hold. Switch arms, right arm above the head, place right hand down the back and pull on the right elbow with the left hand, hold.
Shoulder and Chest Stretch
Slowly extend both arms behind the back and interlock fingers. With the palms facing inwards slowly raise the arms upward. Hold.
Standing Side Stretch (External obliques)
Stand with feet a little more than shoulder width apart and knees slightly bent. Slowly reach the Left arm above the head and place the right hand on the thigh. Slowly bend from the hips to the right side. Hold. Maintain body in the same plane. Repeat on the opposite side.
Upper Back Stretch
Take your right arm across your body at shoulder height and place your right hand around your back. With your left hand gently pull your right arm further around your body, Hold. Repeat on the opposite side.
Standing Groin Stretch
Stand with the feet about a meter apart and the left foot one-step forward, hold. Keeping the right leg straight and the foot on the floor bend the left knee at a 90 deg. Angle, hold. Repeat on the opposite side.
Standing Calf Stretch
Keeping the left leg straight, bend the right leg, with the left hand slowly reach down and touch your left toe (lift the left toe), hold. Ensure that the heel of the back leg remains on the ground. Switch legs and repeat on the opposite side.
Variation: Have both legs together and straight, thus stretching both legs at the same time.
Thigh Stretch (Quadriceps)
Stand on the left leg, with the right hand grasp the left ankle and slowly pull into the buttock. To increase the stretch draw the knee back and extend the hip a little further hold. Switch legs and repeat on the opposite side. If balancing on one leg is difficult, it may be necessary to find a support such as a partner.
Remember these techniques:
No quick or jerky movements. Be as relaxed as possible. It is easier to stretch and strengthen a relaxed muscle versus a tight one. Stretch until you feel mild tension. Never take a stretch past the point of tension, strain or pain.
AEROBIC ACTIVITY
You can choose one or more of these activities to use on the days when you are doing aerobic activity. While they are geared more for kindergarten and up, they can be scaled down and used for toddlers/Pre-k. My three year-old does the same activities as my older children, he just does it at his own pace and skill level. Remember that when doing an aerobic activity you want to have your children keep moving at a constant, steady pace, but not moving as fast as they can. Once they start moving at top speed the activity will become anaerobic and will tire them out quickly. Also, remember that if it is not on the list below, it does not mean that you cannot do it. If it is something that gets you out and moving then you are getting exercise!
Basic Aerobic Activities
Walking (briskly)
Jogging/running
Cycling
Swimming
Dancing
Rope jumping
Active Sports (make sure to keep moving the entire time)
Basketball
Football
Gymnastics
Handball
Racquetball
Tennis
Volleyball
Skiing
Skating
Martial arts
Soccer
Baseball
Aerobic Games
Truck driver: Someone stands behind you with her hands on your shoulders and “drives” you around the yard or house. The driver can say “speed up” or “slow down”, and can drive you in different gears: a run, a fast walk, a hop, a skip, etc… After 3 minutes, swap positions and you become the driver
Leapfrog: Set up a goal line about thirty yards away from where you and a partner are standing. Now you and your partner take turns leapfrogging each other out to the goal and back.
Frog jump: Everyone who is playing pretends to be a frog by squatting down and jumping. Take turns calling out different jumps--- side to side, forward and backward, jump and clap, jump toward goal line, jump and croak.
Back to back: Stand back to back with a partner and hook your arms together. One of you calls out a movement (running forward or backward together, leg kicks, side hops) and you do five of them. Then the other partner calls out a different movement and you do five of those. Keep taking turns calling out different movements and see how many movements you can come up with.
Balloon free-for-all: You can play this with one or more people. Blow you twice as many balloons as there are people and try to keep them all in the air by hitting them with your hands.
Tag: There are all kinds of tag games. Someone is “IT” until that person, chases down and tags another person, who then becomes “IT” until he tags someone else, and so on. You can also play by hopping, skipping, crawling, etc…instead of just running.
Foam ball tag: Same as basic tag, but instead of touching people, you must throw the foam ball and hit someone in order for them to become “IT”.
Tail tag: This is a two person version of tag. One partner puts a bandana or handkerchief in his back pocket so that it hangs down like a tail. The other partner has to chase the person with the tail until she can grab it and put it in her back pocket. Then partner A tries to take the tail back from B, and so on.
Steal the ball: same idea as tail tag, but here, one partner runs around throwing up a ball and catching it and tries to keep it away from the other partner. Whoever has the ball has to keep throwing it up and catching it, and should not just hold onto it and run.
Simon says: One person is “Simon” for 3 minutes and then someone else is for 3 minutes, until everyone gets a turn. Whoever is “Simon” tells everyone else what to do and does it with them: “Simon says, ‘jump up and down’ ”; “Simon says, ‘jog in place’ “---and other exercise that Simon can say are skip, do push-ups, do jumping jacks, run backward, etc… Each exercise should be done for 15 seconds and then Simon should say another exercise.
Animal Fun: Set up a course with cones. Have the kids travel around the course in follow-the-leader style. At each cone, change the type of animal walk. e.g. elephant, bear, crab, seal, gorilla, frog jump, cat, kangaroo jump. Talk about "heavy" and "light." Which animals would move in a heavy manner? Would they move fast or slow? Pick an animal movement that is heavy. Repeat the process for "light." Designate at least one leg of the course to a heavy-moving and to a lightly-moving animal. Have the kids complete the course one or more times.
Locomotor License: Let kids know the parent will be the police officer and they will each be in their own cars, driving around town. The parent will call out a prompt in which the kids will have to move accordingly. Examples: Bumpy road=skipping , Speed limit 30 mph= walking, Narrow Road= galloping, School Crossing= walk really slow, Flat Tire= hopping, Highway Driving= running, Emergency= freeze, Stuck in the Mud= jog in place, Its Raining= put on windshield wipers by doing jumping jacks .
Running Ragged: Have kids run around the playing area following the commands: Run to cone and back, Run and change direction on the signal, Run with your palms tapping your knees, Run with your knees high, Run around the marked off area (not bumping into anyone), Run and stop on the signal, Run around a maze of cones, Run and jump in air, Change speeds, Touch the ground, Make full turns, Go forward and then backward, Run with different steps, etc…
Basic Aerobic Activities
Walking (briskly)
Jogging/running
Cycling
Swimming
Dancing
Rope jumping
Active Sports (make sure to keep moving the entire time)
Basketball
Football
Gymnastics
Handball
Racquetball
Tennis
Volleyball
Skiing
Skating
Martial arts
Soccer
Baseball
Aerobic Games
Truck driver: Someone stands behind you with her hands on your shoulders and “drives” you around the yard or house. The driver can say “speed up” or “slow down”, and can drive you in different gears: a run, a fast walk, a hop, a skip, etc… After 3 minutes, swap positions and you become the driver
Leapfrog: Set up a goal line about thirty yards away from where you and a partner are standing. Now you and your partner take turns leapfrogging each other out to the goal and back.
Frog jump: Everyone who is playing pretends to be a frog by squatting down and jumping. Take turns calling out different jumps--- side to side, forward and backward, jump and clap, jump toward goal line, jump and croak.
Back to back: Stand back to back with a partner and hook your arms together. One of you calls out a movement (running forward or backward together, leg kicks, side hops) and you do five of them. Then the other partner calls out a different movement and you do five of those. Keep taking turns calling out different movements and see how many movements you can come up with.
Balloon free-for-all: You can play this with one or more people. Blow you twice as many balloons as there are people and try to keep them all in the air by hitting them with your hands.
Tag: There are all kinds of tag games. Someone is “IT” until that person, chases down and tags another person, who then becomes “IT” until he tags someone else, and so on. You can also play by hopping, skipping, crawling, etc…instead of just running.
Foam ball tag: Same as basic tag, but instead of touching people, you must throw the foam ball and hit someone in order for them to become “IT”.
Tail tag: This is a two person version of tag. One partner puts a bandana or handkerchief in his back pocket so that it hangs down like a tail. The other partner has to chase the person with the tail until she can grab it and put it in her back pocket. Then partner A tries to take the tail back from B, and so on.
Steal the ball: same idea as tail tag, but here, one partner runs around throwing up a ball and catching it and tries to keep it away from the other partner. Whoever has the ball has to keep throwing it up and catching it, and should not just hold onto it and run.
Simon says: One person is “Simon” for 3 minutes and then someone else is for 3 minutes, until everyone gets a turn. Whoever is “Simon” tells everyone else what to do and does it with them: “Simon says, ‘jump up and down’ ”; “Simon says, ‘jog in place’ “---and other exercise that Simon can say are skip, do push-ups, do jumping jacks, run backward, etc… Each exercise should be done for 15 seconds and then Simon should say another exercise.
Animal Fun: Set up a course with cones. Have the kids travel around the course in follow-the-leader style. At each cone, change the type of animal walk. e.g. elephant, bear, crab, seal, gorilla, frog jump, cat, kangaroo jump. Talk about "heavy" and "light." Which animals would move in a heavy manner? Would they move fast or slow? Pick an animal movement that is heavy. Repeat the process for "light." Designate at least one leg of the course to a heavy-moving and to a lightly-moving animal. Have the kids complete the course one or more times.
Locomotor License: Let kids know the parent will be the police officer and they will each be in their own cars, driving around town. The parent will call out a prompt in which the kids will have to move accordingly. Examples: Bumpy road=skipping , Speed limit 30 mph= walking, Narrow Road= galloping, School Crossing= walk really slow, Flat Tire= hopping, Highway Driving= running, Emergency= freeze, Stuck in the Mud= jog in place, Its Raining= put on windshield wipers by doing jumping jacks .
Running Ragged: Have kids run around the playing area following the commands: Run to cone and back, Run and change direction on the signal, Run with your palms tapping your knees, Run with your knees high, Run around the marked off area (not bumping into anyone), Run and stop on the signal, Run around a maze of cones, Run and jump in air, Change speeds, Touch the ground, Make full turns, Go forward and then backward, Run with different steps, etc…
STRETCHING
Although we touched on stretching in the WARM-UP and COOL-DOWN section, stretching activities can also be called lengthening movements or flexibility exercises. I also group yoga into this heading since it uses slow, controlled stretches. Teaching these exercises to your children now not only helps prevent injury today, but also in the future. They increase joint mobility, improve posture, strengthen tendons and ligaments, decrease lower back pain, delay muscle fatigue, decrease stress, and increase blood circulation. We do these exercises twice a week for around 15 minutes.
Basic flexibility and lengthening stretches (same as in warm-up and cool-down plus a couple more)
Neck stretch
In a sitting position legs crossed, slowly move the head to the left, hold. Slowly move the head to the right, hold. Slowly move the head forward, hold.
Side and Shoulder Stretch
Interlock fingers and stretch arms above your head with the palms of the hands facing the sky. Slowly push hands slightly back and up. Release, lower arms and clasp hands behind the back. Lift as high as comfortably possible, and hold.
Shoulder and Triceps Stretch
While Standing, slowly raise the left arm above the head, place left hand down the back and pull on the left elbow with the right hand, hold. Switch arms, right arm above the head, place right hand down the back and pull on the right elbow with the left hand, hold.
Shoulder and Chest Stretch
Slowly extend both arms behind the back and interlock fingers. With the palms facing inwards slowly raise the arms upward. Hold.
Standing Side Stretch (External obliques)
Stand with feet a little more than shoulder width apart and knees slightly bent. Slowly reach the Left arm above the head and place the right hand on the thigh. Slowly bend from the hips to the right side. Hold. Maintain body in the same plane. Repeat on the opposite side.
Upper Back Stretch
Take your right arm across your body at shoulder height and place your right hand around your back. With your left hand gently pull your right arm further around your body, Hold. Repeat on the opposite side.
Standing Groin Stretch
Stand with the feet about a meter apart and the left foot one-step forward, hold. Keeping the right leg straight and the foot on the floor bend the left knee at a 90 deg. Angle, hold. Repeat on the opposite side.
Standing Calf Stretch
Keeping the left leg straight, bend the right leg, with the left hand slowly reach down and touch your left toe (lift the left toe), hold. Ensure that the heel of the back leg remains on the ground. Switch legs and repeat on the opposite side.
Variation: Have both legs together and straight, thus stretching both legs at the same time.
Thigh Stretch (Quadriceps)
Stand on the left leg, with the right hand grasp the left ankle and slowly pull into the buttock. To increase the stretch draw the knee back and extend the hip a little further, hold. Switch legs and repeat on the opposite side. If balancing on one leg is difficult, it may be necessary to find a support such as a partner.
Entire Body Stretch
Lie flat on your back with your legs two or three inches apart and your arms lying over your head, also two or three inches apart. Now stretch your arms out in the direction they are pointing and, at the same time, your feet in the opposite direction, as if you were trying to lengthen your body. Hold. Then relax. Repeat three or four times.
Back Stretch
Lie flat on your back. Grasp your right knee with both hands and pull it up and in toward your chest as far as is comfortable. Hold for 10 seconds, keeping your head flat on the floor. Then do the same with your left leg. Then pull both knees into your chest and hold them there.
Yoga
Feel free to add more yoga poses into your repertoire. These are just the basic poses that we have been working on. Remember that kids won't be able to do them perfect from day one. It takes lots of practice. The photos are examples of my daughter doing the poses. She does not have perfect form yet, but it at least gives you an idea of what the pose should look like.
Salute to the Sun:
1. Stand relaxed, feet together. Arms should be at your sides or folded in front of your chest in the prayer position. (Breathe out slowly.)
2. (Breathe in slowly as you…) Raise your arms over your head. Stretch back as far as you comfortably can.
3. (Breathe out slowly as you…) Bend forward and place your hands on the floor. If you can’t put your hands flat on the floor, try to touch with just your fingertips. Bring your head as close as possible to your knees as you stretch downward.
4. (Breathe in slowly as you…) Shift your weight to your hands by flexing your knees. Stretch your left leg backward and touch the toes to the floor. While your right knee is bent, keep your right foot flat on the floor between your hands. (Breathe out slowly.)
5. (Breathe in slowly as you…) Stretch your right leg back, keeping your body in a straight line from head to heels.
6. (Breathe out slowly as you…) Lower your body to the floor (as if you were coming down from a push-up), keeping your bottom up in the air so you are touching the floor at only eight points: forehead, two hands, chest, two knees, and toes.
7. (Breath in slowly as you…) Supporting yourself on your hands, knees, and toes, bend backward from your waist. This pose, when done by itself, is called the Cobra. Hold it, stretching gently back a little more. Breathe in and out a few times.
8. (Breathe out slowly as you…) Lift your bottom high up in the air, but keep your hands and feet flat on the floor. If your heels rise up, gently stretch them downward, one at a time. This limbers up the Achilles tendons. Hold this position while breathing in and out a few times. This is the Dog pose.
9. (Breathe in slowly as you…) Bring your right leg forward and tuck your knee under your chin. (Breathe out slowly.)
10. (Breathe in slowly as you…) Bring your left leg forward. Both feet should now be between your hands again. Your chin should be pressed against your knees. (Breathe out slowly.)
11. (Breathe in slowly as you…) Stand slowly and raise your arms over your head once again.
12. (Breathe out slowly as you…) Return to your starting position. Relax and breathe deeply several times.
The Shoulder Stand and the Plow:
1. Lie on your back on a pad, rug, or folded blanket. Your hands should be lying at your sides, palm down. Breathe in and out a few times to get a rhythm going.
2. (Breathe out slowly as you…) Raise your legs slowly. Keep your thighs relaxed and let your stomach muscles do most of the work.
3. (Breathe in slowly as you…) Without stopping, let the rest of your body follow your legs up in the air until your spine and legs make a straight line. Support yourself by holding your back with your hands. Your elbows and your shoulders for the three points of a stable tripod. This is the Shoulder Stand. (Breathe in and out several times)
4. (Breathe out slowly as you…) Slowly lower one leg behind your head to the floor, or as near the floor as you can get.
5. (Breathe in slowly as you…) Bring that leg back up.
6. (Breathe out slowly as you…) Lower the other leg.
7. (Breathe in slowly as you…) Bring it up.
8. (Breathe out slowly as you…)Lower both legs toward the floor. Flex your knees, if necessary, so that both big toes can touch the floor. Extend your arms again for support. Hold and breathe in and out. This is the Plow.
9. (Breathe in slowly as you…) Now bend your knees to bring them down next to your ears. Hold. Breathe out and in. 
10. (Breathe out slowly as you…) Slowly straighten your legs and begin to uncurl. Pretend you are a carpet slowly unrolling itself on the floor.
11. (Breathe in slowly as you…) Let your legs down and relax completely. Take a well-deserved rest. Breathe in and out deeply.
The Fish:
1. Sit on your heels. Keeping your knees together, move your feet apart so that you’re sitting between your heels. Tuck your toes under bottom and grasp your heels with your hands. (Breathe out slowly.)
2. (Breathe in slowly as you…) Lean back and to one side, catching your backward movement with one elbow. Go on back so you’re leaning on both elbows. Breathe out and in.
3. (Breathe out slowly as you…) Lean your head back as far as you can. Arch your chest and back.
4. (Breathe in slowly as you…) Fold your hands over your chest, and support your body only on your folded legs and the top of your head. Hold for about ten breathes. Breathe out and in, out and in.
5. (Breathe out slowly as you…) Hold your heels and rise to your elbows.
6. (Breathe in slowly as you…) Come back up to a sitting position lifting one elbow at a time.
7. (Breathe out slowly as you…) Without stopping, bend forward and touch your knees, or as close as you can get. Hold. Breathe in and out, in and out, in and out.
8. (Breathe in slowly as you…) Return to your starting position.
The Bow:
1. Lie on your stomach (on a mat or padding) and bend your legs so that you can grip your ankles. Breathe out and in and out and in.
2. (Breathe out slowly as you…) Push your feet back and up. This will lift your head and your hips so that you are balanced on your stomach.
3. (Breathe in slowly as you…) Rock gently back and forth. Ease into the rocking motion. You only need to do it a little and then do more as you become used to it. Make sure to keep breathing normally. Keep your arms straight but relaxed. Breathe out and in, out and in.
4. (Breathe out as you…) Stop rocking, hold briefly, then return to lying on the floor. Rest and breathe deeply. Breathe in and out, in and out, etc…
Basic flexibility and lengthening stretches (same as in warm-up and cool-down plus a couple more)
Neck stretch
In a sitting position legs crossed, slowly move the head to the left, hold. Slowly move the head to the right, hold. Slowly move the head forward, hold.
Side and Shoulder Stretch
Interlock fingers and stretch arms above your head with the palms of the hands facing the sky. Slowly push hands slightly back and up. Release, lower arms and clasp hands behind the back. Lift as high as comfortably possible, and hold.
Shoulder and Triceps Stretch
While Standing, slowly raise the left arm above the head, place left hand down the back and pull on the left elbow with the right hand, hold. Switch arms, right arm above the head, place right hand down the back and pull on the right elbow with the left hand, hold.
Shoulder and Chest Stretch
Slowly extend both arms behind the back and interlock fingers. With the palms facing inwards slowly raise the arms upward. Hold.
Standing Side Stretch (External obliques)
Stand with feet a little more than shoulder width apart and knees slightly bent. Slowly reach the Left arm above the head and place the right hand on the thigh. Slowly bend from the hips to the right side. Hold. Maintain body in the same plane. Repeat on the opposite side.
Upper Back Stretch
Take your right arm across your body at shoulder height and place your right hand around your back. With your left hand gently pull your right arm further around your body, Hold. Repeat on the opposite side.
Standing Groin Stretch
Stand with the feet about a meter apart and the left foot one-step forward, hold. Keeping the right leg straight and the foot on the floor bend the left knee at a 90 deg. Angle, hold. Repeat on the opposite side.
Standing Calf Stretch
Keeping the left leg straight, bend the right leg, with the left hand slowly reach down and touch your left toe (lift the left toe), hold. Ensure that the heel of the back leg remains on the ground. Switch legs and repeat on the opposite side.
Variation: Have both legs together and straight, thus stretching both legs at the same time.
Thigh Stretch (Quadriceps)
Stand on the left leg, with the right hand grasp the left ankle and slowly pull into the buttock. To increase the stretch draw the knee back and extend the hip a little further, hold. Switch legs and repeat on the opposite side. If balancing on one leg is difficult, it may be necessary to find a support such as a partner.
Entire Body Stretch
Lie flat on your back with your legs two or three inches apart and your arms lying over your head, also two or three inches apart. Now stretch your arms out in the direction they are pointing and, at the same time, your feet in the opposite direction, as if you were trying to lengthen your body. Hold. Then relax. Repeat three or four times.
Back Stretch
Lie flat on your back. Grasp your right knee with both hands and pull it up and in toward your chest as far as is comfortable. Hold for 10 seconds, keeping your head flat on the floor. Then do the same with your left leg. Then pull both knees into your chest and hold them there.
Yoga
Feel free to add more yoga poses into your repertoire. These are just the basic poses that we have been working on. Remember that kids won't be able to do them perfect from day one. It takes lots of practice. The photos are examples of my daughter doing the poses. She does not have perfect form yet, but it at least gives you an idea of what the pose should look like.
Salute to the Sun:
1. Stand relaxed, feet together. Arms should be at your sides or folded in front of your chest in the prayer position. (Breathe out slowly.)
2. (Breathe in slowly as you…) Raise your arms over your head. Stretch back as far as you comfortably can.
3. (Breathe out slowly as you…) Bend forward and place your hands on the floor. If you can’t put your hands flat on the floor, try to touch with just your fingertips. Bring your head as close as possible to your knees as you stretch downward.
4. (Breathe in slowly as you…) Shift your weight to your hands by flexing your knees. Stretch your left leg backward and touch the toes to the floor. While your right knee is bent, keep your right foot flat on the floor between your hands. (Breathe out slowly.)
5. (Breathe in slowly as you…) Stretch your right leg back, keeping your body in a straight line from head to heels.
6. (Breathe out slowly as you…) Lower your body to the floor (as if you were coming down from a push-up), keeping your bottom up in the air so you are touching the floor at only eight points: forehead, two hands, chest, two knees, and toes.
7. (Breath in slowly as you…) Supporting yourself on your hands, knees, and toes, bend backward from your waist. This pose, when done by itself, is called the Cobra. Hold it, stretching gently back a little more. Breathe in and out a few times.
8. (Breathe out slowly as you…) Lift your bottom high up in the air, but keep your hands and feet flat on the floor. If your heels rise up, gently stretch them downward, one at a time. This limbers up the Achilles tendons. Hold this position while breathing in and out a few times. This is the Dog pose.
9. (Breathe in slowly as you…) Bring your right leg forward and tuck your knee under your chin. (Breathe out slowly.)
10. (Breathe in slowly as you…) Bring your left leg forward. Both feet should now be between your hands again. Your chin should be pressed against your knees. (Breathe out slowly.)
11. (Breathe in slowly as you…) Stand slowly and raise your arms over your head once again.
12. (Breathe out slowly as you…) Return to your starting position. Relax and breathe deeply several times.
The Shoulder Stand and the Plow:
1. Lie on your back on a pad, rug, or folded blanket. Your hands should be lying at your sides, palm down. Breathe in and out a few times to get a rhythm going.
2. (Breathe out slowly as you…) Raise your legs slowly. Keep your thighs relaxed and let your stomach muscles do most of the work.
3. (Breathe in slowly as you…) Without stopping, let the rest of your body follow your legs up in the air until your spine and legs make a straight line. Support yourself by holding your back with your hands. Your elbows and your shoulders for the three points of a stable tripod. This is the Shoulder Stand. (Breathe in and out several times)
4. (Breathe out slowly as you…) Slowly lower one leg behind your head to the floor, or as near the floor as you can get.
5. (Breathe in slowly as you…) Bring that leg back up.
6. (Breathe out slowly as you…) Lower the other leg.
7. (Breathe in slowly as you…) Bring it up.
8. (Breathe out slowly as you…)Lower both legs toward the floor. Flex your knees, if necessary, so that both big toes can touch the floor. Extend your arms again for support. Hold and breathe in and out. This is the Plow.
9. (Breathe in slowly as you…) Now bend your knees to bring them down next to your ears. Hold. Breathe out and in. 10. (Breathe out slowly as you…) Slowly straighten your legs and begin to uncurl. Pretend you are a carpet slowly unrolling itself on the floor.
11. (Breathe in slowly as you…) Let your legs down and relax completely. Take a well-deserved rest. Breathe in and out deeply.
The Fish:
1. Sit on your heels. Keeping your knees together, move your feet apart so that you’re sitting between your heels. Tuck your toes under bottom and grasp your heels with your hands. (Breathe out slowly.)
2. (Breathe in slowly as you…) Lean back and to one side, catching your backward movement with one elbow. Go on back so you’re leaning on both elbows. Breathe out and in.
3. (Breathe out slowly as you…) Lean your head back as far as you can. Arch your chest and back.
4. (Breathe in slowly as you…) Fold your hands over your chest, and support your body only on your folded legs and the top of your head. Hold for about ten breathes. Breathe out and in, out and in.
5. (Breathe out slowly as you…) Hold your heels and rise to your elbows.
6. (Breathe in slowly as you…) Come back up to a sitting position lifting one elbow at a time.
7. (Breathe out slowly as you…) Without stopping, bend forward and touch your knees, or as close as you can get. Hold. Breathe in and out, in and out, in and out.
8. (Breathe in slowly as you…) Return to your starting position.
The Bow:
1. Lie on your stomach (on a mat or padding) and bend your legs so that you can grip your ankles. Breathe out and in and out and in.
2. (Breathe out slowly as you…) Push your feet back and up. This will lift your head and your hips so that you are balanced on your stomach.
3. (Breathe in slowly as you…) Rock gently back and forth. Ease into the rocking motion. You only need to do it a little and then do more as you become used to it. Make sure to keep breathing normally. Keep your arms straight but relaxed. Breathe out and in, out and in.
4. (Breathe out as you…) Stop rocking, hold briefly, then return to lying on the floor. Rest and breathe deeply. Breathe in and out, in and out, etc…
STRENGTH TRAINING
When working on strength training with your kids there are a few important things to remember. First, only do strength training every other day—but at least twice a week. The muscles need to be worked more than once a week in order to challenge them enough to grow. But give your child a day in between sessions for the muscles to recover from the workout. Second, do not use weights. Your child is too young to be lifting heavy metal. Their body weight should suffice. If needed you can add light books or cans of food as weights. Third, never push your child to lift more than they feel comfortable with. Lifting more than their body is prepared for can cause damage.
When starting out I suggest having them try AT LEAST one exercise for each section of the body, i.e. arms, legs, stomach. If they are still feeling up to it then they can go through and do a second set. Watch them progress and add more reps and sets as needed. Don’t worry if they don’t have perfect form from day one. My three year-old tries hard to do push-ups. He doesn’t lift his lower body up at all, but his upper body is still getting a work out and he is learning how to do them correctly. Remember to have patience with them as they are learning these new exercises! And if they can’t finish a set it is okay. Also, remember to make adaptations for your younger children. They won’t be able to do things on the same scale as the older kids.
Below are the normal exercises that you can have them do on a regular basis. To switch things up, once in a while I will have my children go rock climbing, tree climbing, or play on the jungle gym and monkey bars in order for them to strengthen their muscles. These descriptions of the exercises are taken mainly from Arnold Schwarzenegger’s book “Arnold’s Fitness for Kids Ages 6-10”. Many of the exercises work more that just one muscle group. They are simply listed as he has them in his book. The videos are of my children doing some of the exercises. Again, their form isn't perfect, but they just show you that the kids can do the different exercises.
Strength Building Exercises
Stomach Muscles
Sit-ups: Sitting on the floor with your knees bent, place your feet under some stationary object. Cross your arms over your chest, with your hands on your shoulders. Now lower your upper body until your lower back touches the floor and sit back up for one repetition. Do these slowly and fluidly (don’t jerk your upper body upward). Do as many repetitions as you can and add more as the exercise becomes easier for you. Work up to 40 to 50 reps. Do 1 to 3 sets.
Crunches: Lie on your back with your legs bent steeply at the knees and elevated, and your hands on your hips. Rolling your shoulders and head off the floor, touch your chin to your chest and “crunch”, or tense, your stomach muscles as you do it. Hold the crunch for 3 seconds, then relax and return to the starting position. Work up to 25 to 30 reps. Do 1 to 3 sets.
Knee-ups: Lie flat on the floor with your hands underneath your buttocks. Holding your legs together, bend your knees and raise them six inches off of the floor. Bring your knees toward your chest as far as you can, then straighten your legs slowly for one repetition. Work up to 25 to 30 reps. Do 1 to 3 sets.
Seated twists: Sit on a bench, stool, or chair and hold your arms out by your sides at shoulder level. Twist at the waist to your right, bringing your arms and upper body around as far as they will comfortably go. Then come back to your starting position and twist in the other direction. Alternate reps on each side, working up to 25 reps. Do 1 to 3 sets.
Leg Muscles
Step-ups: Stand in front of a stairway step (or a sturdy box, stool, or bench of about the same height). Step up onto the object with your right foot. Now step down and step back up with your left foot. Step down again for one repetition with each foot. Work up to 30 to 40 step-ups with each foot. Do 1 to 3 sets.
Lunges: Stand with your feet together and your arms held straight out to your sides for balance. Now step forward 2 or 3 feet with your right leg and sink onto it until you touch the knee of your left leg to the floor (if this is hard, don’t sink so far). Come back up to your original position for one repetition with that leg. Now do the same thing with your left leg. Alternate legs up to 25 reps per leg. Do 1 to 3 sets.
Wall squats: Stand with your back flat against the wall, your feet shoulder-width apart. Slide your back down the wall and walk your feet out until your thighs forma ninety-degree angle with the wall and your calves a ninety-degree angle with the floor. Your feet should still be shoulder-width apart. Fold your arms over your chest. Now squat there for as long as you can. Try to add 5 seconds to how long you hold the squat each time you do the exercise. Do 1 set.
Calf raises: Use a thick book or a 4 x 4 inch board. Stand on it, with your feet a few inches apart, so that only the balls of your feet and the first couple of inches of your instep are on the object and your heels are dropped down as far as they will go. It helps to have something in front of you to hold on to. Now stand up slowly on the balls of your feet until your calf muscles contract fully. Hold that position for a count of 5—feeling the contraction in your calves—then let your heels drop back down slowly to their original position for one repetition. Work up to 25 reps, held for 5 seconds each. Do 1 to 3 sets.
Chest Muscles
Push-ups: Lie flat on your stomach, your feet on their toes, hands directly under your shoulder and level with them. Lift your waist from the floor so only your chest is touching. Now, keeping your head down and your back straight, push up until your arms are fully extended. Go back down to your original position for one repetition. Workup to 25 reps and do 1 to 3 sets. Each time you do push-ups try to do one more.
Modified push-ups: Do these if you can’t do the normal push-ups above. Start with your chin touching the floor, your weight resting on your hands and knees, your hands approximately shoulder-width apart. Push up and back, keeping your back and waist in a straight line, to a crawling position. Work up on repetitions until you are strong enough to do normal push-ups. Do 1 to 3 sets.
Push-offs: Find a table, bench, dresser, wall—something about half your height. Stand in front of it, with your feet 3 feet away and a foot apart. Place your hands on the object, spacing them a foot to two feet wider than your shoulders. Holding your back straight, lower (don’t drop) your upper body so that your chest touches the object, then push slowly back up for one repetition. The farther your feet are away from the object, the harder the exercise is. Work up to 25 to 30 reps. Do 1 to 3 sets.
Alternate flies and pull-overs: Lie on your back on the floor, knees bent, holding 2 books of equal weight (or soup cans, or other) directly over your chest (one in each hand). With your arms slightly bent, lower the books out to the sides until they go below your chest, then bring your arms back up in a slight bow, as though you were hugging something, until the books touch. Then, with the books together, lower your arms back behind your head as far as they will go and, using your chest and upper stomach muscles, pull them back up to a vertical position for one full repetition of the exercise. Try to do the four movements smoothly and at the maximum stretch. As you get stronger you can use heavier books. Work up to 20 reps, do 1 to 3 sets.
Back Muscles
Lower-back extensions: Lie on your stomach and chest with your head held off the floor and your arms lifted behind you and to the sides. Lift your legs and upper body toward each other, leaving only your stomach and hips on the floor, as far as they will comfortably go, and hold that position for a count of 3. Then go back to your original position for one repetition. Work up to 20 reps. Do 1 set.
Modified pull-ups: You will need a couple of stable objects about 2 feet high—a couple of chairs or tables—and a broomstick or some other kind of sturdy pole. Arrange the pole so that’s end are attached to each object without the chance of slipping, and leave enough room in between the object for you to fit. When the pole is firmly in place, lie on your back and take a wide grip on the pole. Keeping your heels on the floor, pull your chest as close as you can to the pole, then let yourself down slowly for one repetition. Keep your back straight as you do these and let your back muscles do the pulling. Work up to 10 reps. Do 1 to 3 sets.
Shoulder Muscles
Shoulder push-offs: Find a table, bench, or chair that is around hip height. Standing with feet a couple of feet apart and about three feet from the object, place your hands on the object, spacing them a little wider than your shoulders. Now bend at the waist so that your back goes flat and on the same level as your outstretched arms. Let your head come in to touch the object, then push off from it, keeping your back level, back to your original position. Work up to 20 reps. Do 1 to 3 sets.
Arm Muscles
Pull-ups: Do pull-ups with your hands in a forward grip and a little farther apart than shoulder width. Pull smoothly up until your chin reaches the bar, the let yourself down until your arms are straight for one repetition. Work up to 10 reps and do 1 to 2 sets.
Dips: Stand with your back to a chair that is placed against a wall (for little kids you could just use the bottom stair). Place your hands on the chair. Lower your buttocks down toward the floor until your chest is on a plane with your hands, then push yourself smoothly back up to a starting position, using the muscles in the backs of your arms. Work up to 12 reps. Do 1 to 3 sets.
Arm curls: Stand or sit with your back straight and take a light book or a can of soup in each arm. Keep your arms down by your sides and your knuckles towards your body. Bring up the object to chest level by bending your elbows and then lowering them in a controlled manner back to the starting position for one repetition. Work up to 15 reps. Do 1 to 3 sets.
When starting out I suggest having them try AT LEAST one exercise for each section of the body, i.e. arms, legs, stomach. If they are still feeling up to it then they can go through and do a second set. Watch them progress and add more reps and sets as needed. Don’t worry if they don’t have perfect form from day one. My three year-old tries hard to do push-ups. He doesn’t lift his lower body up at all, but his upper body is still getting a work out and he is learning how to do them correctly. Remember to have patience with them as they are learning these new exercises! And if they can’t finish a set it is okay. Also, remember to make adaptations for your younger children. They won’t be able to do things on the same scale as the older kids.
Below are the normal exercises that you can have them do on a regular basis. To switch things up, once in a while I will have my children go rock climbing, tree climbing, or play on the jungle gym and monkey bars in order for them to strengthen their muscles. These descriptions of the exercises are taken mainly from Arnold Schwarzenegger’s book “Arnold’s Fitness for Kids Ages 6-10”. Many of the exercises work more that just one muscle group. They are simply listed as he has them in his book. The videos are of my children doing some of the exercises. Again, their form isn't perfect, but they just show you that the kids can do the different exercises.
Strength Building Exercises
Stomach Muscles
Sit-ups: Sitting on the floor with your knees bent, place your feet under some stationary object. Cross your arms over your chest, with your hands on your shoulders. Now lower your upper body until your lower back touches the floor and sit back up for one repetition. Do these slowly and fluidly (don’t jerk your upper body upward). Do as many repetitions as you can and add more as the exercise becomes easier for you. Work up to 40 to 50 reps. Do 1 to 3 sets.
Crunches: Lie on your back with your legs bent steeply at the knees and elevated, and your hands on your hips. Rolling your shoulders and head off the floor, touch your chin to your chest and “crunch”, or tense, your stomach muscles as you do it. Hold the crunch for 3 seconds, then relax and return to the starting position. Work up to 25 to 30 reps. Do 1 to 3 sets.
Knee-ups: Lie flat on the floor with your hands underneath your buttocks. Holding your legs together, bend your knees and raise them six inches off of the floor. Bring your knees toward your chest as far as you can, then straighten your legs slowly for one repetition. Work up to 25 to 30 reps. Do 1 to 3 sets.
Seated twists: Sit on a bench, stool, or chair and hold your arms out by your sides at shoulder level. Twist at the waist to your right, bringing your arms and upper body around as far as they will comfortably go. Then come back to your starting position and twist in the other direction. Alternate reps on each side, working up to 25 reps. Do 1 to 3 sets.
Leg Muscles
Step-ups: Stand in front of a stairway step (or a sturdy box, stool, or bench of about the same height). Step up onto the object with your right foot. Now step down and step back up with your left foot. Step down again for one repetition with each foot. Work up to 30 to 40 step-ups with each foot. Do 1 to 3 sets.
Lunges: Stand with your feet together and your arms held straight out to your sides for balance. Now step forward 2 or 3 feet with your right leg and sink onto it until you touch the knee of your left leg to the floor (if this is hard, don’t sink so far). Come back up to your original position for one repetition with that leg. Now do the same thing with your left leg. Alternate legs up to 25 reps per leg. Do 1 to 3 sets.
Wall squats: Stand with your back flat against the wall, your feet shoulder-width apart. Slide your back down the wall and walk your feet out until your thighs forma ninety-degree angle with the wall and your calves a ninety-degree angle with the floor. Your feet should still be shoulder-width apart. Fold your arms over your chest. Now squat there for as long as you can. Try to add 5 seconds to how long you hold the squat each time you do the exercise. Do 1 set.
Calf raises: Use a thick book or a 4 x 4 inch board. Stand on it, with your feet a few inches apart, so that only the balls of your feet and the first couple of inches of your instep are on the object and your heels are dropped down as far as they will go. It helps to have something in front of you to hold on to. Now stand up slowly on the balls of your feet until your calf muscles contract fully. Hold that position for a count of 5—feeling the contraction in your calves—then let your heels drop back down slowly to their original position for one repetition. Work up to 25 reps, held for 5 seconds each. Do 1 to 3 sets.
Chest Muscles
Push-ups: Lie flat on your stomach, your feet on their toes, hands directly under your shoulder and level with them. Lift your waist from the floor so only your chest is touching. Now, keeping your head down and your back straight, push up until your arms are fully extended. Go back down to your original position for one repetition. Workup to 25 reps and do 1 to 3 sets. Each time you do push-ups try to do one more.
Modified push-ups: Do these if you can’t do the normal push-ups above. Start with your chin touching the floor, your weight resting on your hands and knees, your hands approximately shoulder-width apart. Push up and back, keeping your back and waist in a straight line, to a crawling position. Work up on repetitions until you are strong enough to do normal push-ups. Do 1 to 3 sets.
Push-offs: Find a table, bench, dresser, wall—something about half your height. Stand in front of it, with your feet 3 feet away and a foot apart. Place your hands on the object, spacing them a foot to two feet wider than your shoulders. Holding your back straight, lower (don’t drop) your upper body so that your chest touches the object, then push slowly back up for one repetition. The farther your feet are away from the object, the harder the exercise is. Work up to 25 to 30 reps. Do 1 to 3 sets.
Alternate flies and pull-overs: Lie on your back on the floor, knees bent, holding 2 books of equal weight (or soup cans, or other) directly over your chest (one in each hand). With your arms slightly bent, lower the books out to the sides until they go below your chest, then bring your arms back up in a slight bow, as though you were hugging something, until the books touch. Then, with the books together, lower your arms back behind your head as far as they will go and, using your chest and upper stomach muscles, pull them back up to a vertical position for one full repetition of the exercise. Try to do the four movements smoothly and at the maximum stretch. As you get stronger you can use heavier books. Work up to 20 reps, do 1 to 3 sets.
Back Muscles
Lower-back extensions: Lie on your stomach and chest with your head held off the floor and your arms lifted behind you and to the sides. Lift your legs and upper body toward each other, leaving only your stomach and hips on the floor, as far as they will comfortably go, and hold that position for a count of 3. Then go back to your original position for one repetition. Work up to 20 reps. Do 1 set.
Modified pull-ups: You will need a couple of stable objects about 2 feet high—a couple of chairs or tables—and a broomstick or some other kind of sturdy pole. Arrange the pole so that’s end are attached to each object without the chance of slipping, and leave enough room in between the object for you to fit. When the pole is firmly in place, lie on your back and take a wide grip on the pole. Keeping your heels on the floor, pull your chest as close as you can to the pole, then let yourself down slowly for one repetition. Keep your back straight as you do these and let your back muscles do the pulling. Work up to 10 reps. Do 1 to 3 sets.
Shoulder Muscles
Shoulder push-offs: Find a table, bench, or chair that is around hip height. Standing with feet a couple of feet apart and about three feet from the object, place your hands on the object, spacing them a little wider than your shoulders. Now bend at the waist so that your back goes flat and on the same level as your outstretched arms. Let your head come in to touch the object, then push off from it, keeping your back level, back to your original position. Work up to 20 reps. Do 1 to 3 sets.
Arm Muscles
Pull-ups: Do pull-ups with your hands in a forward grip and a little farther apart than shoulder width. Pull smoothly up until your chin reaches the bar, the let yourself down until your arms are straight for one repetition. Work up to 10 reps and do 1 to 2 sets.
Dips: Stand with your back to a chair that is placed against a wall (for little kids you could just use the bottom stair). Place your hands on the chair. Lower your buttocks down toward the floor until your chest is on a plane with your hands, then push yourself smoothly back up to a starting position, using the muscles in the backs of your arms. Work up to 12 reps. Do 1 to 3 sets.
Arm curls: Stand or sit with your back straight and take a light book or a can of soup in each arm. Keep your arms down by your sides and your knuckles towards your body. Bring up the object to chest level by bending your elbows and then lowering them in a controlled manner back to the starting position for one repetition. Work up to 15 reps. Do 1 to 3 sets.
FAMILY PHYSICAL ACTIVITY
Once a week we do a family physical activity. This is a time for us to do something physical in more of a recreational type setting while enjoying each other’s company. We do this for a minimum of 30 minutes, but it is usually much longer than that depending on the activity that we choose. This is a list of different physical activities that we do as a family. Please don’t feel confined by the list. If there is something that your family does that keeps you moving that is not on the list, feel free to do it instead.
Family Physical Activities
Take a walk through the neighborhood as a family
Play Frisbee
Play a game of basketball
Play a game of touch football
Toss a baseball
Practice batting
Dance
Go for a hike
Climb a rock wall
Play jump rope games
Play hide and seek
Have a pillow fight
Go for a bike ride
Have relay races
Play soccer
Run a race together as a family
Go swimming
Do some gardening or yard work (make it fun)
Family Physical Activities
Take a walk through the neighborhood as a family
Play Frisbee
Play a game of basketball
Play a game of touch football
Toss a baseball
Practice batting
Dance
Go for a hike
Climb a rock wall
Play jump rope games
Play hide and seek
Have a pillow fight
Go for a bike ride
Have relay races
Play soccer
Run a race together as a family
Go swimming
Do some gardening or yard work (make it fun)
ON A PERSONAL NOTE
Below are both the reactions of my children to the program and also the improvement that I saw with them over a four week period. In some things my children were ahead of the standards because they have been doing sit-ups and push-ups since they were very young because their daddy is in the military and they would “help” him work out. Don’t assume that your children need to be at that same level even after doing the program. Each child progresses at a different pace. It is hard to get much commentary out of the younger kids but my eight year-old gave me a little. The kids really do have a lot of fun each day—I think that I still need to let them know that it is exercise because the word “exercise” still has a bad connotation for the younger boys.
8 year-old girl
“I think exercising is really great. I hope that everyone does it. I’m glad that it makes us strong. I love to do jumping jacks, push-ups, sit-ups, and jump rope. I love to run really fast. I like to skip with my dad and mom and brothers. There is one thing I don’t like about it…it makes me sweat!”
1-Mile Run/Walk
Standard: 14:00 minutes
Beginning: 13:47
Ending: 13:44
Sit and Reach
Standard: 10.0 inches
Beginning: 10.3 inches
Ending: 10.9 inches
Sit-ups
Standard: 25
Beginning: 32
Ending: 34
Pull-ups
Standard: 1
Beginning: 1
Ending: 1
6 year-old boy
“My favorite thing about exercising is that it can help me grow. I like to do push-ups, jumping jacks, swimming and running.”
1-Mile Run/Walk
Standard: 15:00 minutes
Beginning: 15:43
Ending: 15:04
Sit and Reach
Standard: 10.0 inches
Beginning: 10.5 inches
Ending: 11.1 inches
Sit-ups
Standard: 20
Beginning: 20
Ending: 23
Pull-ups
Standard: 1
Beginning: 0
Ending: 1
5 year-old boy
“Jumping jacks and running. And I love doing sit-ups. And push-ups. I like to exercise only a little.”
1-Mile Run/Walk
Standard: 16:00 minutes
Beginning: 15:56
Ending: 15:44
Sit and Reach
Standard: 10.0 inches
Beginning: 10.6 inches
Ending: 10.9 inches
Sit-ups
Standard: 20
Beginning: 22
Ending: 24
Pull-ups
Standard: 1
Beginning: 0
Ending: 1
3 year-old boy
“I like to do push-ups. Ummm, jumping jacks. I like to play. That’s it. That’s all”
I didn’t give him the fitness evaluation since he is still so young. But he can do more than when we started and is improving just like the other kids.
8 year-old girl
“I think exercising is really great. I hope that everyone does it. I’m glad that it makes us strong. I love to do jumping jacks, push-ups, sit-ups, and jump rope. I love to run really fast. I like to skip with my dad and mom and brothers. There is one thing I don’t like about it…it makes me sweat!”
1-Mile Run/Walk
Standard: 14:00 minutes
Beginning: 13:47
Ending: 13:44
Sit and Reach
Standard: 10.0 inches
Beginning: 10.3 inches
Ending: 10.9 inches
Sit-ups
Standard: 25
Beginning: 32
Ending: 34
Pull-ups
Standard: 1
Beginning: 1
Ending: 1
6 year-old boy
“My favorite thing about exercising is that it can help me grow. I like to do push-ups, jumping jacks, swimming and running.”
1-Mile Run/Walk
Standard: 15:00 minutes
Beginning: 15:43
Ending: 15:04
Sit and Reach
Standard: 10.0 inches
Beginning: 10.5 inches
Ending: 11.1 inches
Sit-ups
Standard: 20
Beginning: 20
Ending: 23
Pull-ups
Standard: 1
Beginning: 0
Ending: 1
5 year-old boy
“Jumping jacks and running. And I love doing sit-ups. And push-ups. I like to exercise only a little.”
1-Mile Run/Walk
Standard: 16:00 minutes
Beginning: 15:56
Ending: 15:44
Sit and Reach
Standard: 10.0 inches
Beginning: 10.6 inches
Ending: 10.9 inches
Sit-ups
Standard: 20
Beginning: 22
Ending: 24
Pull-ups
Standard: 1
Beginning: 0
Ending: 1
3 year-old boy
“I like to do push-ups. Ummm, jumping jacks. I like to play. That’s it. That’s all”
I didn’t give him the fitness evaluation since he is still so young. But he can do more than when we started and is improving just like the other kids.
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