Parenting Tips

Parents, Encourage Your Kids to Try This Full-Body Workout

Parents, Encourage Your Kids to Try This Full-Body Workout
29 Feb 2024

In an era dominated by screens and sedentary activities, encouraging children to engage in regular physical exercise is more critical than ever. Introducing a full-body workout for kids not only promotes a healthy lifestyle but also establishes a foundation for lifelong fitness habits. 

In this comprehensive guide, we will explore the benefits of incorporating full-body workouts into a child's routine and provide a list of 10 fun and effective exercises that parents can encourage their kids to enjoy.

Understanding Full Body Workout For Kids

Physical activity is crucial for the overall well-being of children. A full-body workout ensures that multiple muscle groups are engaged, contributing to strength, flexibility, and cardiovascular health. Unlike targeted exercises, a full-body workout involves various movements, making it a dynamic and enjoyable way for kids to stay active.

Some of these body workout activities are categorized as Rockfit, including Squats, Jumps, Planks, Pushups, and Splits. You can master all these movements by following the Rockfit program that is usually provided by Sports & Performing Arts Academy.

Benefits of Full Body Workout For Kids

Activities related to physical exercise, such as workouts, sports, and more, have become a mandatory aspect of life. It cannot be denied that these activities significantly influence the quality of life. 

Engaging in physical activities also releases essential hormones and can alleviate stress for anyone including children. Moreover, it undoubtedly contributes to making the body healthier and more fit. Here are some benefits of workouts for children:

1. Physical Health

Kids are naturally full of energy, and channeling that energy into physical activity helps in the development of their muscles, bones, and overall physical health. A full-body workout will ensure that all muscle groups are engaged, promoting balanced growth.

2. Mental Well-being

Physical exercise has been linked to improved mood and reduced stress in children. It provides an outlet for them to release pent-up energy, leading to better focus and enhanced cognitive function.

3. Building Healthy Habits

Introducing a full-body workout routine at an early age establishes a foundation for a healthy lifestyle. Children who are accustomed to regular exercise are more likely to carry these habits into adulthood.

4. Social Interaction

Group workouts can be a fun and social activity for kids. Engaging in physical exercise with friends or family fosters teamwork and cooperation, contributing to their social development.

10 Body Workout For Kids

Engaging in age-appropriate exercises benefits children in numerous ways, fostering physical strength, coordination, and endurance. Beyond the physical aspect, regular workouts instill discipline, boost confidence, and promote a positive body image from an early age. These routines lay the foundation for a healthy lifestyle, teaching valuable lessons about the importance of staying active and taking care of one's body.

With the numerous variations of workouts that are available online, you can easily exercise with your children. As a point plus, these workouts can even be done literally anywhere and anytime. Here are 10 body workouts for kids that you can easily practice at home:

1. Squats

Body Workout For Kids - Squats

Teach your kids the correct squatting form – feet shoulder-width apart, chest up, and knees tracking over the toes. Squats engage the lower body, including the quadriceps, hamstrings, and glutes.

2. Jumps

Body Workout For Kids - Jumps

Jumping exercises like jumping jacks or simple vertical jumps are excellent for cardiovascular health and strengthening leg muscles. Ensure a soft landing to protect their joints.

3. Planks

Body Workout For Kids - Planks

Planks target the core muscles, promoting a strong and stable midsection. Kids can start with a basic plank position, holding it for short durations and gradually increasing as they build strength.

4. Push-ups

Body Workout For Kids - Push-ups

Modified push-ups are suitable for kids. Emphasize the importance of maintaining a straight line from head to heels. This exercise strengthens the upper body, including the chest, shoulders, and arms.

5. Splits

Body Workout For Kids - Splits

Stretching is a crucial component of a full-body workout. The splits help improve flexibility in the hips, thighs, and groin. Encourage gradual progression in stretching to avoid injury.

6. Lunges

Body Workout For Kids - Lunges

Lunges work on the muscles in the legs and buttocks. Teach your kids to take a step forward with one foot and lower the body until both knees are bent at a 90-degree angle.

7. Jumping Rope

Body Workout For Kids - Jumping Rope

A classic and effective cardiovascular exercise, jumping rope enhances coordination and endurance. Start with a slow pace and gradually increase speed as their skills improve.

8. Bicycle Crunches

Body Workout For Kids - Bicycle Crunches

Lie on the back with hands behind the head and pedal the legs in a bicycle motion. This exercise engages the abdominal muscles and helps in building core strength.

9. Bear Crawls

Body Workout For Kids - Bear Crawls

Mimicking the movement of a bear, this exercise involves crawling on hands and feet. It works on the entire body, promoting coordination and strength.

10. Hula Hooping

Body Workout For Kids - Hula Hooping

Hula hooping is a fun and effective way to engage the core muscles. It also improves balance and coordination. Challenge your kids to keep the hoop up for longer durations.

Stay Healthy By Engaging in Full-body Workouts!

Parents, inviting your kids to embrace a full-body workout is a gift that keeps on giving. By introducing these engaging exercises, you not only foster a love for physical activity but also lay the groundwork for a healthy and active lifestyle. 

The benefits extend far beyond the physical, influencing their mental well-being, social interactions, and overall sense of accomplishment. If parents feel they are not proficient enough to exercise with their children, they may consider enrolling their child into Rockstar Academy. 

Rockstar Academy provides an extensive selection of more than 120 top-tier sports and performing arts classes every week with each academy. These diverse programs encompass a wide range of activities including basketballgymnasticsfutsalballetmartial artscheerleadingyogaswimmingpickleballTouchTennisparkourRockFit and an array of other engaging options available at the academy.  

Moreover, they also offer free trial classes for any program your child is interested in. This initiative allows children to dive into their chosen activities, getting a taste of the engaging programs before making any commitments. It's a fantastic opportunity for kids to experience the dynamic environment, meet instructors, and explore their interests, ensuring a perfect fit for their passions and aspirations.


1. How often should kids engage in a full-body workout?

Children should aim for at least 60 minutes of physical activity every day, including exercises that target muscle and bone strength. This can be achieved through a combination of structured workouts, active play, and sports.

2. Are these exercises safe for all age groups?

While the exercises mentioned are generally safe, it's crucial to consider the age and physical abilities of the child. Always tailor workouts to the individual child's capabilities, and consult with a pediatrician or fitness professional if there are any concerns.

3. How can I make workouts more enjoyable for my kids?

Make workouts fun by incorporating games, music, and variety into the routine. Allowing your child to choose some exercises or turning it into a family activity can make the experience more enjoyable and engaging.

4. Can full-body workouts stunt a child's growth?

No, age-appropriate full-body workouts do not stunt growth. On the contrary, regular exercise contributes to overall health and development. Ensure that exercises are suitable for the child's age and capabilities.