Whether your kid is into sports or just being a kid, these full-body conditioning exercises will have them ready for the game or the playground. All of these exercises can be done anywhere, anytime with zero equipment.
Plank to Low Squat
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Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat while keeping your hands on the floor. Quickly jump back to plank. Repeat in quick succession.
Split Jack
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Step one foot back and lower into a lunge with your arms down by your sides. Then jump up off the ground and switch to land in a lunge on the other side. As you jump, swing your arms out to the side and overhead. When you land in the lunge on the other side, your arms should be up overhead. Repeat.
Push Up
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Get into a high plank position. Place your hands firmly on the floor while bracing your core and keeping your back flat. Lower your body down toward the ground, making you're your back remains flat and your body is in a straight line with your arms close to the body at a 20 to 40 degree angle from your body. Ideally, you want your chest to touch the floor while maintaining proper form. Exhale as you push back up to the starting position.
Star Jumps
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Bend your knees and squat down. Your knuckles should brush the ground, your knees should be in line with your toes and your bottom parallel to the floor. Jump as high into the air as you can in one explosive movement. Extend your arms and legs to the sides as you jump to make a star. Bend your knees as you land. End in the squatting position that you started in. Repeat.
Mountain Climber
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Starting in a plank position, bring the left knee forward directly under your chest. Keeping the hands on the ground and the core tight, switch legs. Repeat in quick succession.
Inchworm
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Stand up tall with the legs straight and fingertips touching the floor. Keeping the legs straight (but not locked!), slowly lower your torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps until your feet meet the hands.
Push-Up to Side Plank
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Perform a push-up and, as you come back up to the starting position, roll onto the side of your left foot as you raise your right arm straight up from your shoulder. Keep the core engaged and hips high. Return your hand in the air to the ground to perform a push-up. Repeat by rolling onto the side of right foot, raising your left arm to the sky.
Burpees
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Start out in a low squat position with your hands on the floor. Next, jump the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the movement.
Speed Skaters
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Begin by stepping your right leg behind your left, so that the legs are crossed at the thighs and there are several feet of distance between each foot. Laterally hop your right foot to your right, and cross your left leg behind the right. Repeat.
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