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7 Home Workouts For Kids To Help Them Stay Active

Kids have a lot of energy to burn throughout the day, and what better way to channel all that energy than with a CrossFit workout. Obviously we’re not talking about your kids lifting 100lb+ weights, but CrossFit’s functional movements are ideal for kids looking to work up a sweat, as well as helping to build healthy workout habits.

Beyond simply keeping active, there are many reasons kids can benefit from CrossFit; from keeping fit to building confidence, CrossFit incorporates kids’ natural ability to play and enjoy themselves. Workouts also don’t take a lot of time, so you can easily keep your kids engaged for short periods of intense activity.

Here are 7 simple at-home workouts to get started.

1 Workout Zoo

3 Rounds of:

  • 20 sec. Bear Crawl
  • 20 Bunny Hops in place
  • 10 Inch Worms
  • 20 Frog Jumps in place
  • 20 sec. Duck Walk
  • 20 sec. Seal Crawl (use only arms to pull the body forward)
  • 20 Butterfly Kicks
  • 20 sec. Crab Walk
  • 10 Flamingo Curls (dumbbell curls with one bent leg raised, 5 each leg)

For this workout you will need two light dumbbells but two small water bottles or canned goods will work just as well.

2 Jump Around

Complete each series of moves 5 times for a total of 5 rounds:

  • 1 Jumping Squat
  • 2 Jumping Lunges
  • 1 Burpee
  • Rest 1 min.
  • 1 Jumping Jack
  • 1 Burpee
  • 1 Squat Jump
  • Rest 1 min.
  • 1 Broad Jump
  • 1 Squat Jump
  • 1 Backwards Jump

3 Kids at Home WOD

2 rounds of:

  • 10 Jumping Jacks
  • 10 Air Squats
  • 10 Windmills
  • 10 Side-To-Side Jumps
  • 10 Forward And Back Jumps

For the Windmill, touch your opposite foot with your opposite arm so you will look like a windmill!

After you have completed those exercises two times:

  • 5 Spiderman reach for the ceiling stretches
  • 5 Stand-Still Inchworms

Followed by…

7-12 minutes of:

  • 30 sec. Burpees
  • Rest 30 sec.
  • 30 sec. Hollow Hold
  • Rest 30 sec.

You will continue with these two exercises for the amount of minutes you put on the clock (between 7 and 12 minutes). Work the entire 30 seconds because you get rest between each set.

Set against the clock for the best time!

4 Up the Mountain, Down the Mountain

12 min. EMOM:

  • 40 Mountain Climbers
  • 10 Snake Ups
  • 30 Jumping Lunges
  • 10 Sit Ups
  • 20 Ski Jumps
  • 20 sec Hollow Rock hold
  • Rest 2 min.

5 CrossFit for Kids Workout

No time limit.

  • Bear Crawl
  • 10 Ballerina Plies
  • Crab Walk
  • 1 min. Side-to-Side Hops over a line
  • 1. min. Underhand Ball Toss with basketball
  • 1. min. Jump Rope
  • 5 Somersaults
  • 30 sec. Monkey Bar Hang

This workout can be done anywhere, but if you have access to a park or yard, even better!

6 1/16/2021 Workout

For time:

  • 10 Double Unders (:30 time cap… as low as 5 reps)/20 Single
  • 3 Hang Power Cleans
  • 10 Double Unders/20 Singles
  • 2 Power Cleans
  • 10 Double Unders/20 Singles
  • 1 Squat Clean from the Floor
  • Rest 2 mins

If you don’t have access to a barbell, a broom handle or anything similar works just fine! Increase the weight if technique looks good and feels comfortable.

7 Chair Workout

5 Rounds of:

  • 5 Step Downs, each leg
  • 4 Step Overs, each leg
  • 3 Deck Squats a.k.a. ‘You’re the Chair’
  • 2 Chair Pushes, each direction
  • 2 Chair Burpees

Make sure you use a sturdy chair for this workout.

To complete a Step Down, put one foot on the chair and count down from 3 until your other foot taps the floor, and then push back up fast. To perform a Step Over, without touching the chair, take a big step over the seat to the other sides. To Deck Squat, slowly lower into a squat until you’re sitting on the floor, roll backwards, and then return to a squat and stand up. For Chair Pushes, place a towel under the chair and a light weight on the seat (books, milk jug, etc.) Push the chair across the length of the floor. To complete a Chair Burpee, simply perform a burpee, step up onto and then over the chair, and complete a burpee on the other side.

Read More: 10 Reasons Why Teens Should do CrossFit

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