Beginner Kids Workout Routine

Stability Strength Training for Kids

  • beginner level
  •  

This program is designed to improve all around fitness while removing some of the risks of acute and chronic injury. The training is aimed at the age group 10-16, although you should use your judgement on the physical maturation of the client. This is a stability focused program.

Day 1

This daily workout contains 14 activities, you'll be doing the following activities:

Banded standing oblique twist
Sets: 3 Reps: 10

Staggered push ups
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing (internal rotation)
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Single leg PNF pattern with resistance band
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Single leg dumbbell squat with floor reach and external rotation
Sets: 3 Reps: 10

Standing banded trunk flexion and extension
Sets: 3 Reps: 10

Multiplanar lunge with dumbbell
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 14 activities, you'll be doing the following activities:

Banded standing oblique twist
Sets: 3 Reps: 10

Staggered push ups
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing (internal rotation)
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Single leg PNF pattern with resistance band
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Single leg dumbbell squat with floor reach and external rotation
Sets: 3 Reps: 10

Standing banded trunk flexion and extension
Sets: 3 Reps: 10

Multiplanar lunge with dumbbell
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 14 activities, you'll be doing the following activities:

Banded standing oblique twist
Sets: 3 Reps: 10

Staggered push ups
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing (internal rotation)
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Single leg PNF pattern with resistance band
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Single leg dumbbell squat with floor reach and external rotation
Sets: 3 Reps: 10

Standing banded trunk flexion and extension
Sets: 3 Reps: 10

Multiplanar lunge with dumbbell
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

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