Weekly Workout Overview

Are you feeling ready to tackle another week of great workouts?!?

In order to celebrate National Childhood Obesity Awareness Month, KidFit is challenging everyone to take control of their health and wellness and set an example of healthy lifestyles for future generations!

Daily, the goal is to engage in at least 30 minutes of purposeful fitness activity.  Push yourself to increase the time if you are up to the challenge. Then, track your progress and share with your family and friends.  Having a community of support is always encouraging and makes fitness even more fun. 



Grit can be described as pushing yourself to the limit, even when faced with a really tough challenge.

Thought Exercise: How can you show grit in your workouts this week?



Monday: Speed Run Intervals

5 minute warm-up


  • 3 minutes run as quickly as you can while maintaining the speed for the whole interval
  • 1 minute rest (light jog/walk)
  • Repeat 5 times

5 minute cool-down

Tuesday: Circuit Workout

Warm-Up (5 minutes)

  • Jog in place or jump rope for 2 minutes
  • Active stretch: hamstrings, quads, arms, ankles, etc. for 3 minutes

Circuit (20 minutes)

Repeat the following exercises 4 times, taking breaks in between sets as needed.

  • Jump rope for 1 minute
  • Squats for 1 minute
  • Front kicks for 1 minute
  • Sit-ups/crunches for 1 minute
  • High knee jogging in place for 1 minute

Cool-Down (5 minutes)

  • Stretch
  • Walk/jog slowly to bring down heart rate

Wednesday: 30 minute “Check-in” Run #2

  • Throughout the month, we will be doing “check-in” workouts to note progress.
  • Jog/Walk for 30 minutes without stopping.
  • Note how far you went, your average speed, and how you felt.  This is your benchmark for future workouts

Thursday Strength Training

The goal of strength training is to increase your overall muscle strength. If you have access to a weight room, use it to increase the amount of weight.  Otherwise, you can do the following exercises with body weight only.

Warm-up (5 minutes)

  • Jog in place or jump rope for 2 minutes
  • Active stretch: hamstrings, quads, arms, ankles, etc. for 3 minutes

Main Workout Set (About 20 minutes; be sure to rest between sets)

  • Squats (weighted or body weight): 3 sets of 10 reps
  • Push-ups or bench press: 3 sets of 10 reps
  • Wall-Sit: Find a wall and put your back against it.  Slide down the wall until your quads are parallel with the floor (like you are sitting in a chair).  Hold for 30 seconds.  Repeat for a total of 3 reps.
  • Plank: 1 minute
  • Side Plan: 30 seconds each side

Cool Down

  • Active Stretch

Friday: Run-endurance (NOTE-slightly longer than 30 minutes)

5 minute warm-up

  • Easy Jog
  • Active Stretch

Endurance Run

  • Run for 30-45 minutes without stopping
  • Try to keep the pace even throughout the run

5 minute cool-down

  • Easy Jog
  • Active Stretch

Saturday: Cross Training

Complete at least 30 minutes of one or more of your favorite physical activities!


  • swimming
  • basketball
  • volleyball
  • tennis
  • bicycling
  • Frisbee

Sunday: Family/Friend Fun Fitness Day!

Sundays are Family/Friends Fun Day! Take at least 30 minutes and do something fun and physically active with your family. Go for a hike!  Play a backyard game!  Dance!

CHALLENGE WORKOUT: Use these workouts as a way to challenge yourself even further throughout the week.

Leg work: 1-2 Sets of the following exercises

  • 10 bridges with 5 second hold
  • 10 side leg lifts-right
  • 10 side leg lifts-left

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