Set up a simple circuit of five bodyweight moves using nothing but a wall and the floor: wall push-ups, a wall sit, a plank hold, high knees, and star jumps. Move through each for 30 seconds with a short rest between, like a mini home workout.
What you need
- a timer
How to do it
- 1Explain and demonstrate each move once: wall push-ups (hands on wall, lean and push), wall sit, plank hold, high knees, star jumps.
- 2Set a timer for 30 seconds per move with a 15-second rest in between.
- 3"Give each one your full effort for just 30 seconds — you can do anything for that long."
- 4Run through the full circuit once, then repeat a second round if energy allows.
Variations
- If a move is too hard: swap it for an easier version, like a modified plank on knees instead of toes.
- How it ends: a final 'victory stretch' after the last move gives the circuit a clean, calming close.
💡 Parent tip
Doing the circuit alongside them, even for one round, makes it feel like shared effort rather than an assignment.
What your child develops
- Functional strength — real bodyweight exercise introduced in a playful, achievable format
- Goal-setting and pacing — working through a timed sequence builds early self-discipline
- Body awareness — noticing which muscles work during each specific move
Safety notes
- Ensure adequate space and a non-slip floor. Skip any move that causes pain, not just effort.
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