Warm-Up

warmup card

1-2
Minutes

Ready... Set... Go!

While staying in your spot, pretend to rollerblade. Move both your arms and legs. Lean forward and one at a time “push” your rollerblades back along the floor.

warmup card

1-2
Minutes

Ready... Set... Go!

Start with your arms at your side. Jump and spread your feet while bringing both arms above your head. Jump and bring your feet back together and arms back to your side. Count jumps out loud to see how many you can do!

*Give yourself plenty of space.

warmup card

1-2
Minutes

Ready... Set... Go!

Bring one arm over your head and lean your body as you step sideways. Switch to the other side. Repeat!

*Your heart rate will go up the faster you move.

warmup card

1-2
Minutes

Ready... Set... Go!

March in place. Move both your arms and legs. Then pretend you are playing your favorite instrument.

*Don’t have a favorite? Try a trumpet, drum or flute!

warmup card

1-2
Minutes

Ready... Set... Go!

Bend your knees and swing your arms up high while jumping. Challenge yourself to see how high you can jump.

*Jumping gets your heart rate up!

warmup card

1-2
Minutes

Ready... Set... Go!

Pretend to dribble a basketball. Pretend to shoot and make the game-winning shot!

*Try dribbling with both hands.

warmup card

1-2
Minutes

Ready... Set... Go!

Pretend you have a jump rope and swing your arms as you begin jumping. Hop on one foot, criss-cross, or do doubles!

*How many jumps can you do?

warmup card

1-2
Minutes

Ready... Set... Go!

Pretend you have a hula hoop and move your hips in circles. Make your hula hoop go in big or small circles, fast or slow. For a challenge, add arm circles.

warmup card

1-2
Minutes

Ready... Set... Go!

You don’t need music to dance! Let loose and show off your best moves!

warmup card

1-2
Minutes

Ready... Set... Go!

Raise your arms out to your side at shoulder height and move them in circles. Make small or big circles, and go forward or backward. Mix it up and have fun!

*Keep your arms in line with your shoulders.

Move

move card

1-2
Minutes

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Stand with your feet together. Take a step forward until your back knee almost touches the floor. Return to a standing position. Repeat with your other leg.

*Make sure your front knee is in line with your ankle. You want to be able to see your toes.

move card

1-2
Minutes

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Lie on your back and place your feet flat on the ground. Place your hands behind your head and use your stomach muscles to bring your upper body off the ground toward your knees. Come up as high as you can, then lower your upper body back to the floor.

*Do not pull on your head or neck.

move card

1-2
Minutes

Ready... Set... Go!

Lie face down on the floor with your hands out on the floor. Push up sideways into a surfer position and "ride the wave." Return to the starting position and pop up facing the other way.

*How many waves can you catch?

move card

1-2
Minutes

Ready... Set... Go!

Spread your feet shoulder width apart and squat down like you are sitting on an imaginary chair. Once you are "sitting," stand back up.

*Try to keep your knees over your ankles. You should be able to see your toes.

move card

1-2
Minutes

Ready... Set... Go!

Lie down with your feet (or knees) nearly together. Place your hands shoulder width apart on the floor and push your body up in a straight line. Bend your arms and lower your body until it almost touches the floor. Repeat!

move card

1-2
Minutes

Ready... Set... Go!

While staying in your spot, start running! Move both your arms and legs. Change your pace from slow to medium to fast.

move card

1-2
Minutes

Ready... Set... Go!

Bring your knees up one at a time like you’re climbing big stairs. Then start bringing your knee up to the opposite elbow.

*Challenge yourself to bring your knees up high!

move card

1-2
Minutes

Ready... Set... Go!

Squat down like a frog with your hands touching the floor between your legs. Jump straight up and come down to your starting position. "Ribbet" when you jump!

move card

1-2
Minutes

Ready... Set... Go!

Place your hands on the floor and place your feet together. Bring one knee in towards your chest. Switch legs at the same time as you bring your other knee in.

move card

1-2
Minutes

Ready... Set... Go!

Start running in place. Now instead of bringing your legs forward, kick your butt one leg at a time. Keep your arms moving, too!

Cool Down

cooldown card

Hold for 30 Seconds
to 1 Minute

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Bring one arm straight across your chest and hold. You should feel a stretch in your upper arm/shoulder area. Repeat with the other arm.

cooldown card

Hold for
1 Minute

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Kneel down on the ground with the top of your feet flat on the floor. Slowly push back so you are sitting on your heels while stretching your arms in front of you. Tuck your head and relax.

*Arms can also be at your side.

cooldown card

Hold for
30 Seconds

Ready... Set... Go!

Raise your arms above your head and hold one hand with the other. Reach toward the sky and stretch. Relax and repeat once more.

*Be careful not to add extra tension by linking your fingers.

cooldown card

Hold
30 Seconds

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Sit up straight on the floor and bring your knees to your chest. Keep your feet together as you spread your legs so your knees are as close to the floor as possible. Place your hands on your feet and hold. Relax your legs and repeat once more.

cooldown card

Hold for 30 Seconds
to 1 Minute

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Lie face down on the floor and place your hands under your shoulders. With your shoulders rolled back, push your upper body up while keeping your legs on the floor. Push just enough to feel a comfortable stretch and hold.

*Be careful not to throw your head back or push to a point that is painful.

cooldown card

Hold for
30 Seconds

Ready... Set... Go!

In a standing position, bend your knee and reach behind you. Grab your foot and hold until you feel a stretch in the front of your thigh. Repeat with your other leg.

*If you struggle to balance, use a desk, chair, or wall for support.

cooldown card

Hold for
30 Seconds

Ready... Set... Go!

Reach your arms in front of you at shoulder height. Cup one hand with the other. Reach forward and curve your upper body. Tuck your head between your arms and hold. Come back to an upright standing position and repeat once.

*Do not add extra tension to your fingers by linking them.

cooldown card

Hold for
30 Seconds

Ready... Set... Go!

Spread your feet a little wider than the width of your shoulders. As you bring one arm over your head, lean with your body to one side and hold. Switch to the other side.

cooldown card

Hold for
30 Seconds

Ready... Set... Go!

Place your feet together and reach down towards your toes as far as you can comfortably go and hold. Come up slowly to a standing position and repeat once more.

cooldown card

Hold for 30 Seconds
to 1 Minute

Ready... Set... Go!

Raise one arm straight up. Bend that arm back until you touch your back and hold. Repeat with the other arm.

*You should feel a stretch in the back of your upper arm.