A silhouette image of a person exercising.Physical Fitness: Aerobic and Strength Building Workouts

A full-body strength and core workout is what is planned for today’s “Workout Wednesday”! This workout requires no equipment and is appropriate for your whole family! These bodyweight movements will improve your strength, and the cardio portion can improve your heart health.

Put your favourite music on and let’s get moving!

You have two options for this workout:

Option #1

Kids Full Body Strength and Core workout: follow along to this HIIT workout (HIIT stands for high-intensity interval training). Generally, this type of workout combines short bursts of intense exercise with periods of rest or lower-intensity exercise. This is a 7 x 7 workout which means you do 7 exercises in 7 minutes. Repeat up to 4 times.

Option #2

  • Get a timer or clock, and follow along to the instructions described below. You will do 7 exercises for 40 seconds of each exercise, 20 seconds of rest in between exercises, for a total of 7 minutes. Do the circuit one to 4 times, depending on how much exercise you want.
  1. Start with “jumping jacks”. Legs are shoulder-width apart when you jump and arms come up over your head. Jump for 40 seconds, then rest for 20 seconds.
  2. Next is a “walkout”. Hands and feet are shoulder-width apart. Touch your toes and walk your hands out until your back is flat. Continue for 40 seconds, then rest for 20 seconds.
  3. Then it is a “superman”. Lie on your stomach, with arms straight and legs out straight. Lift up your opposite arm and leg. Keep your core tight. Continue for 40 seconds, rest for 20 seconds.
  4. Next are “push-ups on your knees”. Have your wrists below your shoulders, back flat. Bend at your elbows, up and down. Continue for 40 seconds, then rest for 20 seconds.
  5. Time for the “frog jump”. Go into a push-up position, then hop your feet forward to the outside of your hands, then hop straight back, keeping your back flat. Continue for 40 seconds, then rest for 20 seconds.
  6. Now it is “arm circles”. Stand with your arms straight out to your sides and slowly circle your arms forwards for 10 circles and back for 10 circles until you finish 40 seconds. Then rest for 20 seconds.
  7. Lastly is the “bird dog”. Go onto your hands and knees and reach your opposite arm and leg out, then switch. Keep your core tight. Continue for 40 seconds, then rest for 20 seconds.