Week 3 Workout Overview

This is the 3rd week of the KidFit Healthy September Challenge!  Are you ready to take on another week of invigorating, refreshing workouts? 

Remember, in order to celebrate National Childhood Obesity Awareness Month, KidFit is challenging everyone to get activetake 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 physical 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, makes fitness even more fun, and allows you to set an example for others to follow! 


Focus is essential when you are pushing yourself through challenging workouts.  It is especially important in the middle to end of a physical fitness challenge when you are getting tired and the excitement may be wearing off.  Therefore, be aware of your FOCUS this week and set a purpose for your workouts this week with a very specific goal in mind. For example, a goal might be to shave an average of 10 seconds per mile off of your endurance runs. 

Thought Exercise: What is your focus this week?  How will it motivate you to be successful?


Monday: 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 as many times as possible in 20 minutes.  Keep track of how many sets you complete.  Rest in between sets/exercises as needed. Be sure to have water nearby to hydrate before, during, and after the workout. 

  • 25 jumping jacks
  • 20 squats
  • 15 push ups
  • 10 sit-ups
  • 20 mountain climbers

Cool-Down (5 minutes)

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

Tuesday: Long Running Intervals

3 minute warm-up


  • 6 minutes increased speed running (about your 5k pace)
  • 2 minute recovery (light jog/walk)
  • Repeat 3 times

3 minute cool-down

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 Plank: 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.

Arm work: 3-4 Sets of the following exercises

  • 10 push-ups 
  • 10 chair dips 
  • 10 arm circles (forward and back)

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