Your Workout Regimen
Create a kid-friendly weekly workout plan and try exercises like jumping jacks, squats, stretches, and balance games while tracking progress.
Step-by-step guide to Your Workout Regimen
Step 1
Gather your materials.
Step 2
Clear a small floor or table area for your plan and workouts.
Step 3
On your paper draw seven boxes.
Step 4
Label each box with a day of the week.
Step 5
Write the names of four exercises: jumping jacks; squats; stretches; balance game using the soft ball or cushion.
Step 6
Choose how many reps or how many seconds for each exercise and write the numbers next to each exercise.
Step 7
Assign exercises to specific days by writing them into the day boxes.
Step 8
Pick at least two rest days and write "Rest" in those boxes.
Step 9
Add "2-minute warm-up" at the top of each active day.
Step 10
Decorate your weekly plan with colours and fun names for each day.
Step 11
Warm up for 2 minutes by marching in place.
Step 12
Do the day's planned exercises while counting reps or timing each exercise.
Step 13
After exercising check off the day and write one short note about how you felt and what you completed.
Step 14
Repeat Steps 11 to 13 on each active day for the week and review your plan on the last day to make changes for next week.
Step 15
Share your finished weekly workout plan and a short note about your week on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use if we don't have a soft ball or cushion for the balance game?
Use a small pillow, a rolled bath towel, or a stuffed animal as the 'soft ball or cushion' for the balance game so the item is light and soft enough to balance during the exercise.
What should we do if a child can't finish the number of reps or keeps losing balance during an exercise?
Lower the reps or seconds you wrote in that day's box, hold onto a chair or the edge of the table for support during squats and the balance game, and keep doing the 2-minute marching warm-up to build strength and stability.
How can this weekly plan be adapted for younger children or older kids?
For younger children, draw larger boxes, choose fewer reps/shorter seconds and use stickers when you check off the day, while older kids can increase reps/seconds, add exercise variations, and write longer notes in the day boxes.
How can we make the workout plan more fun or challenging after finishing a week?
Decorate each active day with colours and fun names as instructed, add challenge levels (for example extra reps listed in the box), set mini-goals in the plan, and then share your finished weekly plan and short note on DIY.org for feedback.
Watch videos on how to Your Workout Regimen
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Facts about exercise and fitness for kids
⏱️ Health experts suggest kids get about 60 minutes of activity each day — mix play, exercise, and games.
🕺 Active play can boost your mood — moving around often makes kids feel happier and more energetic!
🤸 Balance games train both your body and brain — try holding one-leg poses to improve focus and stability.
🔁 Bodyweight moves like jumping jacks and squats are powerful — you don't need any special equipment!
📈 Tiny tracking wins (more reps, longer balance) show real improvement over weeks — celebrate them!
How do I create a kid-friendly weekly workout plan and do the exercises?
What materials do I need to make a kid-friendly workout plan?
What ages is a kid-friendly weekly workout plan suitable for?
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