Warm Up -
Remember, before we do any exercise we must begin with a warm up.
So, check out our warm up :-
And Now -
We can get on with our workout today:-
T1. Armswings
These 4 Armswing exercises should be practiced every time every week.
T1.a --- Stand in front of a mirror, arms in T - stretched fingers, making sure T shape is perfect
T1.b --- Stand in front of a mirror, circle arms all the way around back to the top
T1.c --- Armswing drill - 1, 2, bend, 3 and 4
T1.d --- Hands on hips - go slowly to top of tip toes and back down, then fast back up to tip toes and hold
and watching the feet even closer ......
Practice each element 3 times carefully and slowly and do check out positions in a mirror.
T1.1. Tucks
T1.1.1. Tuck shape
Hands grabbing shins, elbows in chin over knee, bum by heel of foot & squeeze.
T1.1.2. Squat Down
Legs and feet together. Keep arms and body tight as squatting down.
T1.1.3. Squat Down, Chin in, Round Back
Legs and feet together. Tuck chin into knees, round back.
1.1.4. Squat Down, Chin in, Round Back, High on Toes
Legs and feet together. Tuck chin into knees, round back and lift up high on toes.
1.1.5. Squat Down, Chin in, Round Back, Grab Shins
Legs and feet together. Tuck chin into knees, round back.
T1.2. Pikes
T1.2.1. Sitting Pike Fold
Sit upright, arms up, reach over to fold. Legs tight together. Toes pointed.
T1.2.2. Sitting Pike Fold with Toes Turned Up
Sit upright, arms up, Toes turned up, reach over to fold. Legs tight together.
T1.2.3. Sitting Pike Fold, Heels up on Bench, toes pointed.
Sit with heels up on Bench. Arms up, reach over to fold. Legs tight together. Toes pointed.
T1.2.4. Sitting Pike Fold, Heels up on Bench, toes turned up.
Sit with heels up on Bench. Arms up, reach over to fold. Legs tight together. Toes turned up.
T1.2.5. Arms in T, Heels up on Bench, pike fold with toes pointed.
Sit with heels up on Bench. Arms up, reach over to fold. Legs tight together. Toes pointed.
T1.3. Handstands/Headstands
T1.3.1. 5 x Long Bunny Hops - reach forward with hands.
Reach forward making sure weight is on hands, allow legs to stretch before squatting in.
T1.3.2. Bunny hops on the spot - hands just in front x 5.
Knees and feet together, arms can be soft but weight on arms,
controlled and not too high.
T1.3.3. Bunny hops on the spot - straight arms x 5.
Knees and feet together, arms straight and weight on arms,
controlled and not too high.
T1.3.4. Frog hold arms can be bent x 5.
Moving slowly into position, shoulders over hands. Toes pointed.
T1.3.5. Frog hold arms straight x 5.
Moving slowly into position, keeping arms straight, shoulders over hands. Toes pointed
T1.4. Jumping
T1.4.1. Bouncing on the spot, feet tight, just using your toes.... x 10.
Really working toes to bounce only allow knees to bend slightly - x 10
T1.4.2. Step hop, knee lift , use toes.
Ensure bottom leg straightens, pushing off toes,
knee lift to 90 degrees and point toes x 10
You can do just 2 at a time in a space.
T1.4.3. Jump 2 feet to 1, feet lift behind.
Working hard at good jumps and pointing toes of lifted foot x 10
T1.4.4. Hop from side to side , leg to side.
Pushing from one leg to the other, lifted leg should be straight x 10
T1.4.5. Jump 2 feet to 1, foot lift to front, touch with other hand.
Lifting knee high, keeping body upright x 10
T1.5. Splits!
Always make sure you stretch out first as in these 2 videos
Making sure you stretch and do splits on both legs as well as box/front ways.
For week 6 you should by now be up to 20 seconds each of the 3 way splits, times 2.
but do contact support@fitrkids.co.uk if you have any problems.
KEEP IT FIT!