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