- Check the space and the kit.
- Get your child's attention first.
- Show it from two sides.
- Say one thing only.
- End on one that works.
Put the phone down where you can see it. Tap Next with your thumb, or use the arrow keys.
Is the space marked?
A timer, a mat, a skipping rope if there is one.
Three minutes to get warm.
Easy jogging on the spot, then arms and legs. How to warm up well is explained at workonfitness.com.
- Start the timer: 1 minute of easy shadow boxing, moving and punching at the air.
- Rest for 1 minute, breathing slowly.
- Choose the exercises for the next round's circuit together from workonfitness.com.
Show it once from the front and once from the side, slowly. Then let your child try.
- Round 1: shadow boxing or skipping, 1 minute.
- Rest 1 minute.
- Round 2: a circuit of exercises chosen from the workonfitness.com link, 1 minute.
- Rest, then repeat.
How much: 4 rounds of 1 minute with 1 minute of rest
Slow down, keep moving
Beat the bell
The rules
Finish a set before the timer runs out.
- Agree the set before each round: odd rounds 30 punches at the air; even rounds 40 skips, with or without a rope
- Start the timer for 1 minute
- Finish the set before the bell, with good form
- 4 rounds
Fair play: A younger child's sets are 20 punches and 30 skips.
- Points
- 1 point for each round with the set finished before the bell; 1 extra point if the child can still talk easily at the bell.
- Fouls
- No points for that round: stopping to rest during the round; sloppy punches (the elbow snapping, the hands dropping)
- Win
- Beat last session's points.
- 3
- 5
- 7
4 rounds completed with steady breathing.
End on one that works. If it was hard today, finish with the easier version.
Well played.
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