As some of us are on day 5 on thee Shelter in Place order, some are just starting today, or have been for longer. We at Genius App Manager want to make sure that kids stay healthy and do not live a sedentary lifestyle. Screen Time Moderation is the name of the game! Here are 10 moves you and your kids can do TODAY to get the heart rate up and the blood pumping to promote a healthier lifestyle! Do Each of these routines for 30 seconds, with 10 second breaks between each one, repeat x 3. Dont forget to set your Genius App Manager app on your kids phone to earn screen time based on activity and chore goal!
Running in Place
Tell the kids: Run in place for 1 minute, trying as many different running styles as you can imagine:high knees,heels kicking your bottom,wide-leg running, orslow-motion running.If the weather permits, do this exercise outside.
Jump Rope, Both Feet Low
Props: A jump rope for each participantTell the kids: Swing the rope smoothly and keep your feet close to the ground.Hold your elbows at your sides, turning the rope with your wrists.As the rope circles toward your feet, jump it.Count how many jumps you can do without stopping.
Jump Rope, Both Feet High
Props: A jump rope for each participantTell the children: As the rope circles toward your feet, jump it, bringing both feet up high.Do this aerobic cardiovascular exercise for 1 minute.
Jump Rope, One Foot Only
Props: A jump rope for each participantTell the children: As the rope circles toward your feet, jump over the rope using only one foot the entire time.Do this fitness exercise for kids for 1 minute.
Jump Rope, Alternating Feet
Props: A jump rope for each participantTell the children: As the rope circles toward your feet, jump over the rope, alternating the leg that is leading, for 1 minute.
Tell the children: Begin in a standing position with one foot in front of the other.Jump up and switch the locations of your front foot and your back foot.Try this exercise slowly and then speed up the movement.Repeat this movement 20 times.
Jump Rope, Scissor Jumps
Props: A jump rope for each participantTell the children: As the rope circles toward your feet, jump over it first with your right leg in front and your left leg in the back;when the rope comes around again, switch the leg that leads, and keep alternating the leading leg in this way.Do this workout for 1 minute.
Tell the children: Jump and land with your feet wide apart; jump and land with your feet together.Each set of one wide and one feet-together jump counts as one Jumping Jack.Do 15 Jumping Jacks.Variation: To make this more challenging, add an arm movement.To do this, when your legs are together, your straightened arms are down at the sides of your legs.As you jump wide, raise your straightened arms sideways and upward until they are overhead.Note: Learning the coordination to use their arms and legs together may take awhile for some children.
Skipping is one of those exercises that all children should learn.It helps with coordination, rhythm, and timing.Practice skipping yourself and then demonstrate the movement to the children.Sometimes children have a hard time learning to skip, but it’s an important skill to learn.Tell the children: Step forward with your right foot, and then bring your left knee up and scoot forward at the same time.Immediately step forward with left foot and raise your right knee into a knee-lift-scoot. Repeat this series of movements 30 times.Note: To help the kids remember what to do, say, “Step, knee lift, scoot forward” as they do the exercise.
Tell the children: Keeping your feet on the floor, bend over at the waist until you can place the palms of your hands on the floor.“Walk” your hands slightly forward, and allow your buttocks to point up toward the ceiling.Swing your right leg up into a kick toward the ceiling.Try this 5 times with one leg and then switch to the other leg and repeat 5 times.
Tell the children: In a standing position, swing your right leg and kick it up as high as you can in front of your body.Repeat this movement 5 times and then switch legs, repeating 5 times with your left leg.Be careful not to use your back when kicking.
Tell the kids: Just like a frog, get into a squat position with your hands and feet on the floor.Jump up as high and as far forward as you can.Repeat this movement 20 times.
Tell the children: Run in place, bringing your knees up in front of your body.Using both hands, try to tap the knee that is in the up position.Repeat this exercise 30 times.
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