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:-
This is REVIEW week - Go through every element ONCE to be sure you know it and do check out positions in a mirror.
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The 1st element will be jumping correctly with hands grabbed above the head.
3.1.1. Standing Straight Lifting Arms From T to Top Grab
Learn shape - Stand up straight. Legs together, arms in T shape - lift them tightly to top grab position and look at hands.
3.1.2. Standing up straight, feet together,
hands on hips, bend knees then jump up straightening your legs,
looking at your hands.
Standing straight, tummy tucked in, bottom tight, feet together.
3.1.3. Standing up straight, feet together,
grab hands, lift up on toes, then jump up straightening your legs,
looking at your hands.
Standing straight, tummy tucked in, bottom tight, arms straight.
3.1.4. Standing up straight, feet together,
lift arms and grab above your head,
squeeze arms to ears making sure no space in between.
Standing straight, tummy tucked in, bottom tight, arms straight.
3.1.5. Standing up straight, feet together,
grab hands,
squeeze arms for 5 then release to a Y position.
Standing straight, tummy tucked in, bottom tight, arms straight.
The 2nd element is learning a correct armswing from the T position.
3.2.1. Standing Straight Arms in T position
Learn shape - Stand up straight. Legs together, arms in T shape - hold position and check in the mirror.
3.2.2. Stand straight arms in T position;
Lift arms straight to top up on toes.
Keep arms tightly in position, head up, back straight and just lift arms straight up and to toes and down again.
3.2.3. Starting in T position, slowly go into each position for armswing.
Keep body in strong position, bend knees and swing arms round till up tight by the ears.
3.2.4. Stand straight arms in T position;
Do full armswing to stretch on toes.
Hold arms tightly by ears and straighten legs.
3.2.5. Stand straight arms in T position;
Do full armswing to stretch jump.
The 3rd element is learning to jump correctly from a squat position.
3.3.1. Squat down, back straight, fingertips on the floor to balance.
Don't lean forward, legs together. Fingertips just lightly on floor for balance.
3.3.2. Squat down, then lift arms to T.
Keep back straight and lift arms straight to T.
3.3.3. Squat down, then jump up straight.
Keep arms tightly by side, head up and keep body tight in the jump.
3.3.4. Squat down, arms up to ears,
then jump up straight.
Keep body in tight position, keep arms tight by ears.
3.3.5. Squat down, grab hands above head,
then jump up straight.
Keep arms straight and hands in correct grab position. Keep body tight in jump.
The 4th element is improving pike shapes and flexibility.
3.4.1. Pike fold with toes pointed.
(sorry for the dark video!
Legs tightly together and straight. Toes pointed, arms straight and repeat 5 - 10 times.
3.4.2. Pike Sit with Arms up By Ears Reaching over Toes
Sit legs together. Arms tight by ears. Legs straight, toes pointed Reach for toes and hold for 5-10 secs.
3.4.3. Pike Fold on Back
Lie on back, lift legs tightly over face. Legs tight together. Grab arms around legs. Toes pointed and hold for 5-10 secs.
3.4.4. Pike Fold From Stand
Stand straight then fold to hold legs. Legs tight together and hold for 5-10 secs.
3.4.5. Sitting Pike Fold
Sit upright, arms up, reach over to fold. Legs tight together. Toes pointed and hold for 5-10 secs.
The 5th element is a funny one to improve co-ordination.
3.5.1. On all 4's - hands and feet
lift Rt arm, Lft arm, Rt leg, Lft leg 3 times around.
Lift slowly and hold for a second.
3.5.2. On all 4's - hands and feet
Lift Rt arm, Rt leg, Lft arm, Lft leg, Rt leg 3 times around.
Lift slowly and hold for 2.
3.5.3. On all 4's - hands and feet
lift Rt arm, Lft leg, Lft arm, Rt leg 3 times around.
Lift slowly and hold for 2.
3.5.4. Lift Rt arm and Lft leg then life Lft arm and Rt leg 3 times for 3 secs each.
Lift slowly and hold for 3.
3.5.5. Lift Rt arm and Rt leg then life Lft arm and Lft leg 3 times for 3 secs each.
Lift slowly and hold for 3 keeping body in a line.
but do contact support@fitrkids.co.uk if you have any problems.
KEEP IT FIT!