KidsView  | The Adventist Review for kids and those who always will be kids at heart | December 2014

Holiday Fitness Fun!

Wilona Karimabadi, NASM-CPT

You are never too young to start making good decisions about your health and fitness. Because Jesus wants you to feel your very best! 

The holidays are a very busy time that can be filled with a lot of fun—with all the yummy treats and fun activities. But this is also a great time to focus on your fitness, especially if you are stuck inside as the weather changes. Below is a quick routine you can do at home that requires no special equipment. Just lace up your athletic shoes, get a bottle of water ready, and let’s go!

This is called a single set/total-body routine. What that means is you will do one set of each exercise for the amount of repetitions listed. Total-body means that we are going to work your muscles from head to toe. If you feel like more of a challenge, you can do more sets—it’s really up to you, how you are feeling, and what you have time for.

 

Warm-up: 25 jumping jacks

 

15 push-ups (on your knees or on your toes) 

Extend your body, balancing on your hands and toes (or knees) and lower your upper body down and then back up.

 

15 arm circles (in both directions) 

Stand up straight, extend your arms out at shoulder height and rotate them in large circles.

 

15 abdominal crunches

Lie on your back with your knees bent and your feet firmly on the ground.

Extend your arms straight up and crunch upward.

 

15 squats

Stand with your legs about shoulder width apart and squat down keep your head up and pretend

you are going to sit in a chair. Use your leg muscles to push yourself back up to starting position.

 

15 calf raises

Stand with your legs about hip width apart and rise up on to your tiptoes, and then back down again.

 

15 supermans

Lie on your belly with your arms and legs extended and your chin resting on the floor.

Squeeze everything up—arms, head, and legs—as if you are flying. Come back down again.

 

Cool down by stretching those muscles that just worked very hard. Great job!