Hy-Vee® KidsFit™

Let’s add more movement into our day.

Here is a guide to help you find activities to move more throughout the day.

How much time do you have?

20 minutes or less:

1. Self-Care Sunday
2. Lower Body Move Mondays
3. Try It Tuesday
4. Upper Body Work Wednesday
5. Game Day Thursday
6. Fun Fact Friday
7. Sport Specific Saturday

10 minutes or less:

1. Team Challenge
   • Grab a deck of cards. (Phase 10 is our favorite for this game) Read and do!
2. Holiday Hustle
   • Read and do!
3. Pyramid Power
   • Read and do!
4. Partner Power
   • Grab a partner. Play the video and follow along.
5. Tabata Together
   • Play the video and follow along.
6. Deck the Halls Challenge
   • Grab a deck of cards. Read and do!

5 minutes or less:

1. Movement Break Series (10 different seated or standing options)
2. You Go, I Go!
   • Grad a partner or assign a leader. Watch or Read and DO!
3. EMOJI Challenge (update information on there)
   • Read and do!
4. Super Hero Challenge
   • Read and do!
5. Jump Up, Jump Up & Get Down!
   • Read and do!
6. Plank Challenge
   • Read and do!
7. Ghostbusters Challenge
   • Play the Ghostbuster song on YouTube. Every time you hear the word Ghost, do a burpee)
8. Circuit Circus
   • Play the video and follow along.
9. Throwback Fitness
   • Get a partner. Read and do!

1 Minute or less:

1. Go, Slow & Whoa Challenge
   • Fueling with the right foods can make your body perform better.
   • Try to commit to eating 5 fruits and veggies each day.
2. How to Squat
   • 10 perfect squats together as a class.
   • What muscles can you feel you are working?
     • Quads, hamstrings, calves, glutes or core (abdominals and low back).
3. How to Plank
   • Survivor Challenge who can maintain the plank the longest with good form?
4. How to do a Burpee
   • How many burpees can you do in a minute?
     • Take your heart rate before starting and immediately following the minute.
       • Count your heart beats for 10 seconds x 6 = Heart Rate
       • This helps you understand how hard your body (heart) is working.
5. How to do a Kneeling Superman
   • Perform 10 Kneeling Supermans. Slow and steady to maintain balance.
     • What muscles do you feel working?
       • Shoulders, hamstrings, abdominals, low back
6. Done in 60 Seconds Challenge
   • Use these 4, 1 minute activities at the beginning of the week and at the end. See if you are able to improve your score!
     • Which exercises do you enjoy?
     • Which exercises do you not enjoy?
7. How to do Mountain Climbers
• How many Mountain Climbers can you do in a minute?
• Take your heart rate before starting and immediately following the minute.
• Count your heart beats for 10 seconds x 6 = Heart Rate
• This helps give you an idea of how hard your body (heart) is working!
8. How to do a Modified Push-Up
   • Perform 10 Modified Push-Ups. Talk about the muscles you feel working.
     • Chest, Arms and Core.
9. How to do a Lunge
   • Perform 5 lunges on each leg. How can you make these harder or easier?
     • Harder - More repetitions, add weight, do them faster or put your hands above your head.
     • Easier - Less repetitions, hold onto a chair or wall for balance or do them slower.
10. How to do a Shoulder Bridge
    • Perform 10 Shoulder Bridges using good form.
      • What muscles do you feel working?
        • Glutes, Hamstrings, Low Back, Abdominals, Quads