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About this pack
Guided by Ritesh Telang Simple workouts are curated to build endurance in children’s bodies through basic exercises. No experience level is needed to practice these workouts, and any session can be chosen in the pack. Each session consists of a collection of movements that focus on various parts of the body, for full-body focus altogether. Benefits: - Increases muscle strength - Improves stamina and mobility - Keeps children active and agile - Builds endurance
Cult-junior is a program for kids with exercise for children done in a fun way so that they build healthy habits and develop all the required skills. The physical activities for kids are done in a more fun and easy way. Workouts like these are essential in the new normal pandemic world, with fewer possibilities for kids to engage in physical activities with friends.
Cult-junior kids workout is best for: Kids who are aged eleven years and above can practice it. It is an ideal program for teenager exercise , and hence it is best for kids in their adolescent age. Fun exercises for kids are suitable for those already into sports and require building their strength and stamina. It is best with simple exercises for kids who want to increase their lean body mass. With daily exercise for kids, it is for juniors who want to improve their metabolic rate. Kids who are overweight should take up these easy exercises for kids to reduce their weight and stay fit. Strength training is the central part of this kids workout program, and therefore, it is for kids who want to build a fitness habit. Physical exercise for kids is for those who want to reduce and handle their injured knees and strained muscles
The various types of fitness exercises for kids that are involved in the cult-junior program are: Dance Football Swimming Yoga S & C
All of these strength exercises for kids are done at the junior level, and there are six sessions involved, with seventeen minutes that contain a warm-up, main workout, and cool down followed by final stretching exercises. The list of all the fitness exercises for kids are:
Spot jog: This exercise for kids is done by jogging in place with the feet slightly off the ground. This is the best exercise for kids as it is easy and requires no particular place to perform it. Perform this for 30 seconds. Cat Camel: This exercise for children is done by sitting on all fours with popping the chest up, and then tucking the head downwards. This kid exercise is repeated three times. Do it 5 times. Perform the warm-up for 3 sets.
Jumping Jacks: This exercise for kids is done by jumping in and out with the arms clapping up overhead and then placing it along the sides. This kid exercise started and gradually increased with speed. Do this for 30 seconds. Floor to Mountain: This exercise for children is done by lying on the ground with toes and palms on the floor. The elbows are placed close to the body. The chest is raised up until the mountain position is reached. The chest is then lowered to the floor, and this kid exercise is kept repeating. Perform this for 40 seconds. Standing Ape Reach: This exercise for kids is done by sitting in a full squat position crouched and slouched. Then by lifting the hands off the floor and extending the knees out, the hips are raised slightly. The toes are expanded, and the chest is widened and stretched towards the ceiling. Then the procedure is reversed to the starting point, and this kid exercise is repeated. Do this exercise for 30 seconds. Chest Opener: This exercise for children is done by standing straight with hands behind the body firmly held together and placed on the butt. The chest is expanded and then brought back to a normal position by moving the hands to the sides. This kid exercise is very simple to perform but effective. Perform this for one minute. Alternating Halos: This exercise for kids is done by standing straight and holding a weight on the hands. The hands are twisted from side to side on shoulder level so that it looks like a halo behind the head. This kid exercise works on the shoulders, biceps, and arms. Do this for 40 seconds. Side to Side Shuffle: This exercise for children is done by moving from side to side. On reaching the ends, the hands are used to touch the floor. Then again, the same is repeated to the other end and keep shuffling for a few counts. This kid exercise requires more room space comparatively than the rest of the simple exercises . Perform this for 30 seconds. High Knees: This exercise for kids is done by standing and jogging in the same place. But the knees are brought high until the hip level, and then this kid exercise is done for some time. Do this for one whole minute. Perform two sets of the main workout.
Butterfly Sit-ups: This exercise for children is done by placing the toes together and lying on the floor with your back. The arms are reached up, and then one should get up and lay down with the toes in the same position and sway the arms from back to front. Perform this for 30 seconds. Alternating Plank Reach: This exercise for kids is done by holding a high plank position and reaching the arms straight in front one by one and balancing for a few seconds. This kid exercise is best to strengthen the spine. This is done for 30 seconds. Half Wipers: This exercise for children is done by lying on the floor with the back. The knees are bent forward, and it is swayed from side to side taking care the thighs do not touch the floor. Perform this for 40 seconds. Hip Bridge: This exercise for kids is done by lying on the floor with the back raising the hip-high with the feet flat and knees bent. The palms are placed flat on the sides of the body. Once the hip reaches the top, the posture is held for a few counts, and then this kid exercise is repeated. This is done for 30 seconds. Mountain Climbers: This exercise for children is done by holding a high plank position, bringing the knees to the chest, and alternating both the legs. Care is taken that the palms are placed parallel to the shoulder on the floor. This is done for one minute. Scissors: This exercise for kids is done by lying on the floor and keeping the legs straight in the air. The legs are widened like a V and crossed. Then this kid exercise is brought to the same position, just like scissors. Do this exercise for 30 seconds. Flutter Kicks: This kid exercise is an effective main core workout where the person should lie on the floor on one's back. The legs are raised off the floor and moved from top to down like a flutter. The legs should not touch the ground in the middle of the workout. Perform this for 40 seconds. Plank Step-outs: This home workout for kids is done by holding a high plank position with the palms placed flat on the floor and parallel to the shoulders. The toes are then moved from side to side, outwardly one by one. This is done for 30 seconds. High Plank Toe Touch: This daily exercise for kids is another core workout where the person has to stay in a high plank position and tough his/her toes with the opposite hands. Perform this for 40 seconds. Alternate Floor Leg Raise: These physical activities for kids at home are done by lying on the floor. The legs are raised off the ground to the topmost position so that the leg is at ninety degrees. Then the legs are brought back down. The next leg is lifted immediately, and this is continued for a few counts. Do this exercise for 30 seconds. Perform the core workout for 3 sets.
Resting: This is done by lying on the floor on the back in a more relaxed manner with the arms and legs stretched wide completely. The breath is consciously noted to enable the body to cool down efficiently. Do this for one whole minute. Knee tucks: This kids workout is done by lying on the floor on the back. The knees are hugged with the arms, and this position is held for a few seconds. Perform this for 30 seconds. Child's pose: These physical activities for kids are done by kneeling with feet together. The arms are stretched in front on the floor. This position is retained for some time. Do this for one minute. Toe Touch: These easy exercises for kids are done by standing straight; one should bend and touch the toes with their hands. Perform this for 30 seconds.
The various health benefits associated with cult-junior strength exercises for kids are: These kids workouts increase body resistance. These physical activities for kids build the strength of the muscles and stamina. These easy exercises for kids increase the muscles in the body and make the person stay fit. These fun exercises for kids help the child to perform well in sports. These simple exercises for kids refresh the mind and increase concentration levels. This morning exercise for kids aids in controlling the weight gain. These easy exercises for kids to improve their mood and fight stress and depression. These simple exercises for kids enhance overall brain activity. This morning exercise for kids protects the body from chronic diseases.
Cult-junior is not recommended for certain kids. They are: Kids with uncontrolled high blood pressure should refrain from performing all sorts of kid workouts at home. Children with seizure disorders should not practice any kind of indoor exercise for kids. Juniors who have taken up chemotherapy sessions or who have battled cancer in their childhood should not perform any form of home workouts for kids.
Cult-junior home workouts for kids require very little to no special equipment. It is very convenient to achieve one's body and mind goals through kid workouts at home on parental guidance. In today's world, with the spreading of viruses and diseases, one has to stay fit to combat it all irrespective of their age. Hence it is mandatory for kids to practice indoor exercise for kids. And with the new normal age of trying to avoid public places, it is best advised to perform all physical activities through exercise at home for kids.
The adverse effects of cult-junior workouts are: There are risks of getting the muscles injured due to improper guidance or performing these exercises to increase stamina in the wrong way. There are high chances of developing a life-threatening problem called compartment syndrome through exercise at home for kids. There are more chances of developing exercise bulimia that involves binge eating following the morning exercise for kids.
The do's during cult-junior sessions are: There should be an instructor for every ten kids. One to one personal trainer or coach must be allotted for kids with special needs. All the required safety precautions should be fulfilled before commencing the sessions. Children must be completely fuelled up before the exercise session, preferably with carbohydrates. Kids should carry sufficient water and stay hydrated all the time. Warming up is mandatory and should not be ignored. The weight required for training strength must be selected appropriately in coherence with the child's body weight. Parents must always supervise the activity to prevent any accidents. Cooldown stretches must not be taken for granted and omitted. It has to be definitely done to prevent muscle strains. One should add yoga for beginners , along with these exercises to enable better breathing and enhance those skills.
The don'ts during cult-junior sessions are: Kids should not consume anything immediately after the workout. Children should not wear uncomfortable clothes to exercise. This will make them less attentive and lose interest. Juniors should not shower in hot water post-workout. Kids should not linger around in their sweaty workout clothes. They should change immediately to promote health and hygiene. Children should not do any activities like eating or touching the face as the hands will have germs and bacteria after working out in a public space. Juniors should not forego their sleep patterns or get less quality sleep while exercising on a daily basis.
Home workouts for kids are very easy, but it becomes highly challenging to achieve the best results without investing in the essential items. Therefore, one should first analyze his/her workout schedule and determine the articles he/she will require. The vital things one should possess before starting a cult-junior workout are: A thick mat A foam roller A set of necessary weight like dumbbells and kettlebells A prepared energy drink A pair of comfortable workout shoes A towel to stay off the sweat A set of resistance bands A pair of training gloves A pair of plank bands
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