January 2022 Kids Workout #1

Prepare
For 5 minutes:
Recycling- Stomp, tear and smash a variety of cardboard holiday or shipping boxes,
then race to pick up pieces and deliver to a bucket. Consider adding one new box every
minute, for continual play.
Get Ready
1 minute Childs Pose
1 minute alternating Cat- Cow Pose
1 minute Couch Stretch against the wall each side

Practice
Movement Practice
Lunge
Review Movement Skill™ “Railroad Tracks” and “Knee over ankle” to develop and
embed position for the walking or single leg lunge. Practice a few step back lunges as
well as walking lunges. Remind students to use “Strong Tree” Movement Skill™ and
“Muscles On” during any type of Lunge pattern.

Play
Work Play
For 10-12 minutes:
Walking Lunges 10 meters/30 feet
Spin 360 x1, Log Roll x 2
Side Shuffle 10 meters/30 feet
3 Pull ups or progressions, on bars or hanging rope
Carry (On either shoulder) 4-6# Medicine ball 10 meters/30 feet
Carry (Overhead- apply Strong Tree!) 4-6# Medicine ball 10 meters/30 feet

Game
Play Box Of Rocks
Wrap three different size empty boxes plus 3, 5 and 8 pounds of rocks in festive
wrapping paper or aluminum foil.
Games may be created around lifting boxes, carrying boxes, racing with boxes, racing
around obstacles to get to boxes, hiding boxes, jumping over boxes, putting boxes on
sleds or prowlers, etc.
Alternate version: North Pole Elves move boxes to predetermined locations while trying
not to be hit by snowballs* thrown by South Pole Elves, switch every few minutes.
*paper towels or packing peanuts wrapped in clear plastic food wrap