TURTLE DOVE
EXERCISE
just starting?
🌟 Staying active is like giving your body a superpower!
When you move your body—whether you’re walking, skipping, dancing, or zooming around on your scooter—you make your heart happy ❤️, your muscles strong 💥, and your energy go up, up, UP! 🚀 The best part? You don’t need grown-up workouts to stay fit. Playing tag, exploring outside, climbing the playground, or even dancing in your room all count as exercise! 🎶🕺✨
⏱️ Aim for about one hour of movement each day—but don’t worry, you can split it into little fun moments!
Maybe a silly morning dance party 💃, a walk or bike ride after school 🚲, and some playground time with friends 🛝. Even walking a few kilometers throughout the day (to school, the park, or the shop with family) helps you burn energy and stay strong. Every step counts! 👣💛
🎯 Tiny goals = BIG fun!
Try doing 10 jumping jacks ⭐, hopping on one foot for 15 seconds 🐸, or running one more lap than you did yesterday 🏃♂️💨. You can even make a sticker chart to celebrate each goal you reach 🎉. These small challenges help your body grow stronger, and you’ll feel proud of every little victory!
🌈 Mix up your moves!
Different activities help different parts of your body:
💓 Running and dancing make your heart beat stronger.
💪 Climbing, doing wall push-ups, and monkey bars build your muscles.
🧘 Stretching tall like a giraffe 🦒 or curling tiny like a hedgehog 🦔 keeps your body bendy and flexible.
Trying lots of different movements keeps things fun and helps your body learn new tricks!
😄 Most importantly—have FUN!
Play tag with friends, ride your bike on sunny days 🌞, jump in puddles after the rain 🌧️💦, or invent your own silly movement games at home 🤪. Exercise doesn’t have to feel serious—make it colorful, creative, playful, and full of laughter! When you enjoy moving your body, staying fit becomes something magical you look forward to every single day 🌟💚
Thinking bigger?
🌟 Ready to level up your fitness?
If you’re the kind of kid who likes challenges, goals, or pushing yourself a little further each week, this section is for you! Taking exercise seriously doesn’t mean it has to be boring—your body still loves movement that’s playful, energetic, and fun 🎉. With the right goals, you can grow stronger, faster, and healthier every day. 💥💪
🎯 Set bigger goals and track your progress!
Try aiming for 30–60 minutes of strong movement daily, like jogging, biking, or fast-paced playground games 🏃♀️🚲🛝. Some kids even enjoy counting steps or distance—walking or biking 2–4 km a day (even spread out!) helps build stamina and confidence 👣⚡.
Create a fun chart or checklist and give yourself a star ⭐ every time you hit your daily goals!
🔥 Add stronger challenges as you grow
If you want to get fitter, try adding small upgrades each week:
💪 Do 5–10 more jumping jacks than last week.
⏱️ Run for 1 extra minute without stopping.
🏋️ Try kid-safe exercises, like wall push-ups, planks, or squat jumps.
🧗 Climb higher at the playground or try a new obstacle each visit.
These small boosts help your muscles and heart get stronger without pushing too hard too fast. 🚀
🌈 Mix in power, speed, and flexibility
To become strong all around, try activities that train different parts of your body:
💓 Cardio (running, biking, dancing) = stronger heart
💪 Strength (wall push-ups, climbing, squats) = stronger muscles
🧘 Stretching (toe touches, long reaches, balance poses) = better flexibility
Think of it like building a superhero skill set 🦸🦸♀️—each move makes you better at something new!
😄 Make it fun, even when you’re focused!
Serious goals don’t mean a serious face all the time 😁.
Turn exercises into:
🎮 Mini-games
🏆 Personal challenges
🤝 Buddy competitions
🎧 Music-powered workouts
You can even pretend you’re training for a big adventure—explorer, ninja, superhero, space traveler… whatever makes you smile while you sweat! 🌎✨
daily Workout plans!
Want a simple challenge?
Before we start:
What are reps?
“Reps” (short for repetitions) are how many times you do the same move.
For example, 10 jumping jacks = 10 reps.
This routine takes about 15–20 minutes and keeps your bodies moving without being too hard.
Warm-Up (3 minutes)
March in place — 30 seconds
Arm circles — 10 reps forward, 10 back
Wiggle like a noodle — 30 seconds
Main Exercise (10–12 minutes)
1. Jumping Jacks — 10 reps
Gets the heart pumping! 
2. Frog Jumps — 8 reps
Squat down and jump like a frog 
3. Kid Push-Ups — 5–8 reps
On knees or against a wall 
4. Balance Challenge — 20 seconds each leg
Stand like a flamingo 
5. Fast Walking or Light Jog — 2 minutes
Around the room, yard, or hallway 
(Do the list once. If your feeling energetic, just repeat it!)
Cool-Down (3 minutes)
Big stretch to the sky — 10 seconds
Touch your toes — 10 seconds
Slow breathing — 5 deep breaths
Want to try our harder challenge?
This routine takes 20–25 minutes!
Warm-Up (3–4 minutes)
Light jog in place — 1 minute
Arm circles — 15 reps forward, 15 back
Side steps or grapevine steps — 1 minute
Main Exercise (12–15 minutes)
1. Jumping Jacks — 15–20 reps
Great for heart strength
2. Squats — 10–12 reps
Stand tall, bend like sitting in a chair 
3. Push-Ups — 5–10 reps
Knees or full push-ups (kid choice!)
4. Plank — 15–20 seconds
Tummy tight like a superhero 
5. Jog or Walk Fast — 3 minutes
Kids who like goals can track distance (200–400m)
(and remember, you can just repeat again if you want a bigger challenge!)
Cool-Down (3–4 minutes)
Stretch arms and legs — 20 seconds each
Reach side to side — 10 reps
Slow breathing — 6 deep breaths
So what now?
to see what else you can do to stay healthy, why not press the Garden button below, to see what brilliant and green foods you can eat to get even stronger and healthier?
Or, you could visit one of our partnering sites to see what other types of exercise there are that are safe and will help you achieve your goals! and remember, Always eat your 5 veggies or pieces of fruit a day! and drink plenty of milk and water to get big and strong!