The Girls on the Run (GOTR) season is starting soon and I’m super excited to be coaching again this year!  I coach 3rd, 4th and 5th girls and I have to say deciding to be a coach has been one of the best decisions I’ve ever made!   I love the fact that many of the GOTR session lesson plans often apply to my everyday life and I love having the opportunity to be a role model for girls and odder them an honest perspective. Want more GOTR information or interested in being a coach?  Visit their website here.

To get ready for the new GOTR season, I created a kid friendly workout with one of my best friends from high school, her daughter and my niece to share with my team during our warm-up.  It was a lot of fun coming up with the moves together. This 3-move kid friendly workout can be modified so that they are more challenging for adults to have you sweaty and feeling empowered.

Ready to rock this workout? Let’s do it! Grab a friend or two, try the workout and tag me in your sweaty selfies #fitlifecrew!

Here are the instructions:

Move 1: Ski Jumps

  • Bend your knees slightly, reach your arms back and jump to the right.
  • Land with both feet on the ground and stop for one second, stabilizing yourself. Repeat: Jump, land, stop, jump, land, stop for 20-30 seconds.

This move is great for strengthening your quads and ligaments around your knees.

Move 2: Star Jump

  • Return back to plank position, and reach your right arm out and left leg out. This completes one rep.
  • Begin with your feet shoulder width apart and hold your arms close to the body.  Squat down halfway and jump as high as possible.
  • Fully extend your entire body, spreading your legs and arms away from the body. As you land, bring your limbs back in and absorb your impact through the legs.

Move 3: Plank Reach 

  • Begin in a plank position with your feet slightly wider than your hips to create more stability.
  • Reach your left arm straight out (with the thumb pointed toward the ceiling) and right leg straight out (with toes pointed towards the ground).
  • Return back to plank position, and reach your right arm out and left leg out. This completes one rep.

Complete each move for 1 minute.  Come to standing and rest for 2 minutes.   Repeat this sequence 2-3 times!

Share this workout with your friends by clicking the social links!

Ready to do more?  Check out these tips and workouts below:

Tips To Prevent Injuries Before, During, and After Exercise

Olympic Inspired 3-Move Arm Workout

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