Kids of STEEL — Lower Body Workout

Kids of STEEL can get strong without the weights. All that you need for this week’s workout is a clear space to move around. You can do these workouts at any time, in any place, and either by yourself or take turns doing them with a partner. You CAN do it!

These exercises will focus on your lower body, more specifically your calves, quads, hamstrings, glutes, and obliques.

The goal of these workouts is to complete each exercise as many times as listed (reps). If you don’t get to the full number of reps on your first try, keep track of what you do and try again. It’s a process! Have fun and let us know how you did. Tag us (@kidsofsteelpgh) if your parent posts a #sweatyselfie.

One Leg Hops- Front and Back

• Step 1- Start standing on your right foot.
• Step 2- Hop forward and back 10 times.
• Step 3- Switch feet! Hop forward and back on your left foot 10 times.
• Added challenge: Take huuuuuuuuuuge jumps forward and back

One Leg Hops- Side to Side

• Step 1- Start standing on your right foot.
• Step 2- Hop side to side 10 times.
• Step 3- Switch feet! Hop side to side on your left foot 10 times.
• Added challenge: Take huuuuuuuuuuge jumps side to side!

Heel Raises

• Step 1- Start with your feet hip-width apart, and your right arm raised high like you are about to fly away
• Step 2- Raise your heels off the ground, so you lift into the air!
• Step 3- Slowly raise down. Keep flying up and down 20 times.
• Added challenge: Fly away on your right foot only 10 times, then your left foot only 10 times.

Frog Jumper

• Step 1- Take one huge step to the side, then crouch down like a frog. Fingers should touch the imaginary lily pad under you.
• Step 2- Reaching high with your fingertips, jump straight up to the sky!
• Step 3- Land down in your crouched position. Keeping jumping 10 times!
• Added challenge: Switch between jumping your legs in and out 5 times each.

Donkey Kicks

• Step 1- Start with your hands and feet on the ground.
• Step 2- Bend your knees slightly.
• Step 3- Jump and kick both your legs to your bottom like a donkey!
• Step 4- Land with your feet back on the ground. Get in 10 donkey kicks!
• Added challenge: Make all of your kicks as silent as someone trying to sneak past a donkey without getting kicked.

Tornado Twists

• Step 1- Start with your hands and feet on the ground.
• Step 2- Bend your knees slightly.
• Step 3- Jump and twist your hips to the right, so both knees land pointing to the right.
• Step 4- Land your tornado jump. Then jump and twist to the left!
• Step 5- Keep jumping and twisting! Try to jump 10 times on each side.
• Added challenge: Tornados are loud, but your feet don’t have to be! Try to keep those feet landing quietly.