How to Do Boot Camp Calisthenics for Kids

Example of outdoor boot camp calisthenics

There are a variety of exercises that you can facilitate for a children's boot camp that are interesting, fun and exciting. In addition, these encourage movement, release energy, reduce stress and help in forming healthy habits for a lifetime.

Things You'll Need

• Agility ladder
• <br>Exercise bands
• <br>Free weights
• <br>Medicine balls
• <br>Stability ball
• <br>Jump rope
• <br>Room to work out
• <br>Timer

Instructions

1. Start your boot camp routine with some slow stretches. You can even work up to marching in place. Then set up the stations below according to your time and space allocations. All of the stations below can be running at the same time.

2. 

   If you have them, you can use medicine balls and have the children get into pairs and pass the ball back and forth and toss to each other. This is fun weightlifting that can be done without boring weights. Most children love balls.

3. A stability ball is a great way to build a child's balance. There are many exercises you can do with them, including push ups, sit ups (by placing in-between legs or leaning on). You can also do lunges with these balls and include free weights in the routine while sitting on the ball. The ball is a great way to do core strengthening as well.

4. 

   A jump rope is a wonderful, inexpensive way to get the kids moving. Have them do tricks or beat a certain number of hops. You may also use this to prepare for charity jumps such as "Jump Rope for Heart." Try different ropes and make sure it is appropriate for the child's size. This can get kids in shape faster than just plain old running. Try 1- to 2-minute increments to start.

5. 

   An agility ladder is a tool you can use in a number of ways. You can even have teams run across them and run relays if you have more than one. Ladders come in different shapes and sizes.<br><br>You can simply have them run through it, skip a rung or hopscotch through it. You can also have them do jumping jack type movements. Check on the Internet or at the local library for more ladder exercise ideas.

6. If you have exercise bands, you can use these for many exercises. Again, limit to 1- to 2-minute intervals and come up with simple exercises such as tucking under foot and pulling up or pulling arms apart. Start with bands with less resistance, as they vary in elasticity.

7. If you do not have equipment or have simple equipment, you can use regular balls and have the kids bounce or pass them to each other. Have them do sit ups and high-five each other after each one. <br><br>Have children pair up and hold each other's feet and do push ups. This can be quite challenging, but children will be encouraged by their buddy.<br><br>You can do jumping jacks, simple yoga exercises or running outdoors or indoors.<br><br>For a fun twist, do a dance class with different jumps, twists and turns. Incorporate many styles of dance in the routine.

Tips & Warnings

• Vary the routine with each boot camp so the children will not grow tired of it. This will also help them to exercise and build up different muscle groups.

• <br>Realize that each child has different abilities and are at different fitness levels.

• <br>If the children do well, let them pick their favorite exercise next time.

• <br>Have games and compete for prizes.

• Make sure kids drink plenty of water and take breaks as needed.