Free “2” Play
Fitness Is Fun
by Jermaine Alexander
Fitness and Exercise Is Fun
There are many ways to be active. Some of you may play basketball, football, baseball, or hockey. Or, some of you may just like to ride your bike, jog or go skating. All of those examples are
It’s okay to exercise alone, although it is much more fun when you have a friend or someone else with you.
In the following pages you will read a program that you can do with your friends or family at home, school or in the park. Just remember fitness is fun and it is always Free “2” Play.
Warm-Up Time!
Time to have fun, don't be shy - when we’re done let's give high fives!!!
Warm-Up: Let’s do Jumping Jacks
Time: 2 minute
Rounds: 4 - 30 second rounds
Rest: 15 seconds between rounds
Jumping jacks helps you build a strong heart and strong lungs. You are a champion!
Work-Out Time!
Exercising should always be fun. It helps you build strong bones and muscles.
Exercise: Squat Holds
Time: 2:00 Minutes
Rounds: 4-30 second rounds
Rest: 15 seconds between rounds
You use your legs everyday. No matter if you are standing, sitting, walking, or running, you use your legs to get you everywhere. You rock!
Work-Out Time!
Let’s work our back muscles team!
Exercise: Pull-ups/Hangs
Time: 2:00 Minutes
Rounds: 4 - 30 second rounds
Rest: 15 seconds between rounds
Work-Out Time!
Time to work your chest muscles. Take a minute to see all that you have done so far!
Exercise: Push-Ups
Time: 2:00 Minutes
Rounds: 4-30 seconds
Rest: 15 seconds between rounds
Push-ups are a great exercise to help you push things that are in front of you, things like closing your refrigerator or bedroom door. You’re on top!
Work-Out Time!
You use your arms every day to play - let's see you work them out today!
Exercise: Bridge Holds
Time: 2:00 Minutes
Rounds: 4-30 seconds
Rest: 15 seconds between rounds
You did it! Your arms are super strong, they are used for holding things like a cup or your book bag, and even your phone. Keep up the good work!
Core/Abs Time!
You use your core everyday to play - let's see you work them out today!
Exercise: Sit-Ups
Time: 2:00 Minutes
Rounds: 4-30 seconds
Rest: 15 seconds between rounds
Your stomach is important for helping you breath, and stand up tall. It also helps to keep you in balance. You are amazing!
Cool-Down Time!
Your heart has been working - now it's time to bring your heartbeat down to normal.
Exercise: “Lightly”Jog In Place
Time: 2:00 Minutes
Rounds: 4-30 seconds
Rest: 15 seconds between rounds
Stretching Time!
You are all done - now it’s time to stretch your muscles after a great workout.
Exercise: “Lightly” Stretching
Time: 2:00 Minutes
Rounds: 4-30 seconds
Rest: 15 seconds between rounds
Stretching is very important after you finish any work-out or activity. It allows your muscles to relax and feel normal again. Stretching also prevents soreness after all activities and workouts.
What you eat is very important, because your food fuels your body and gives you energy - your food also helps you to grow strong and tall.
Eating healthy foods can be fun!
A balanced nutrition should be filled with fruits, vegetables, lean meats, a good source of carbohydrates and beans, grains, and legumes..
