ElectriKids - Kids : Make Your Own Workout

This fun section lets you be the mastermind behind your very own, customized workout! Every great workout starts with an energizing warm-up. Next, is heart-pumpin’ cardio, then, strength training, and last but not least--cool-down. All of these parts are very important to get the most out of your fun workout. Choose from each of the following sections to make your workout. You can then print out your personalized workout. We, here at the National Headquarters of ElectriKids, think that it is the most fun when you workout to music. So, if you like music too, choose your favorite music for your ultimate workout!

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The warm-up starts your muscles in motion--a little bit at a time. By warming them up, you are getting your muscles ready for the big workout ahead and preventing an injury. You should warm-up for at least 3-5 minutes of your workout.

There are things that you might always want to do in your warm-up. You might like to do certain isolations or stretches. Find out which ones are your favorites!

Choose one or more from the following warm-up activities (3-5 minutes) to start your customized workout.

Walk around your block

Walk up and down a flight of stairs about 5 times

Take your bike out for a spin around the block 3 times

Isolations

Lunges

Funky marches to music

Shuffle from one side of the room to the other

Arm and ankle circles

Make up your own warm-up activity

Time to get your heart thumpin'! Choose 2 or 3 of the following activities to make up the 20 minutes.Time to get your heart thumpin'!

Skip

Jump

Run

Jog

Dance

Bike Ride

Soccer

Jump Rope

Climb Stairs

Skateboard

Surf

Swim

Hula Hoop

Stomp

Shoot Hoops

Sock Skate

Pogo Stick

Ski The Line

Scooter

Walk

Crawl

Crab Walk

Do Jumping Jacks

Dance Dance Revolution

Kick/Box (Not Each Other)

Make Up Your Own Cardio

Are you feeling strong today? Time to prove it by working your muscles using 2 of the following strength training exercises for 5 minutes.

Wall Sit (Don't know what a wall sit is? Check out our Try This At Home page)

Throw and catch a medicine ball

Push-ups

Stomach Crunches

Balance on one foot like a flamingo (Don't forget the other foot)

Hold Crab Walk Position

Use canned food as weights

Hold a plank position

Make up your own muscle activity

Whew! Now it’s time to relax your body. Choose 2 of the following activities for 5 minutes to complete your ultimate, customized workout.

Butterfly Stretch

Downward Dog Yoga Pose

Sit on the flloor and touch your toes while keeping your legs straight

Straddle Stretch

Touch the middle of your back with each hand

Gentle neck rolls

Hugs your knees while on your back

Relaxing breathing in lotus position

Make up your own cool down activity