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.
