Today’s Play of the Day is a full-body workout which is fun and can be performed at home with no equipment!
Warm-Up
Perform each warm-up exercise once for 30-seconds. (Reference the “Movement Index” in our Healthy Choices, Healthy Children – Fitness edition for these exercises.)
• Standing Toe Reaches
• Franks
• Hip Flexor Reaches
• Chest Openers
Workout
Seal Jacks, Plank- Ups, Goblet Squat, Push-Ups (3 x 45-seconds each)
Seal Jacks
Begin with your feet together and arms at your sides. Extend your arms in front of you at chest height. Jump, so feet are hips’ width apart. Simultaneously, spread your arms until you feel a stretch in your chest. Return to starting position. Repeat for 45-seconds.
Plank-Ups
Begin in a low plank position, forearms flat on the floor, feet shoulder-width apart. Straighten one arm so it is perpendicular to the floor with your hand flat on the floor. Do the same with the other arm. You are now in a high plank position. Return to the low plank, starting position. Repeat, alternating arms, for 45-seconds.
Goblet Squat
Required Item: weighted object i.e. gallon of milk, stacked textbooks, filled backpack, etc.
Begin standing with your feet hips’ width apart. Hold item at chest height. While maintaining a strong core, slowly lower into a squat -- quads parallel to the floor and hips back without your knees reaching over your toes. Return to the starting position. Repeat for 45-seconds.
Push-Up
Begin in a high plank position with your feet shoulder-width apart and shoulders directly over your hands. While maintaining a high plank, slowly lower your body, bending your elbows at 90 degrees. Straighten your arms, returning to the high plank position. Repeat for 45-seconds.
Bonus Challenge: How long can you properly perform a Squat Hold?
30-seconds? 1-minute? Share with us your best time on Facebook, Instagram, or Twitter!
Squat Hold
Begin standing with your feet hips’ width apart. While maintaining a strong core, slowly lower into a low-squat position. Make sure your quads are parallel with the floor, hips are back, and knees do not reach over your toes. Time yourself and see how long you can hold this position without breaking form!
Cool-Down
Perform each cool-down exercise once for 30-seconds. (Reference the “Movement Index” in our Healthy Choices, Healthy Children – Fitness edition for these exercises.)
• Seated Hamstring Stretch
• Seated Side Reaches (30-seconds per leg)
• Kneeling Hip Flexor (30-seconds per leg)
• Child’s Pose