Summer Camp episode 2: Step into a lower body workout!

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The second video in our Summer Camp series with Coach Saad takes your little one through a thorough, step-by-step warmup and stretching routine to avoid any injuries during the workout that follows.

His first workout is a sequence of two routines repeated twice. Starting with step ups you will need a sturdy chair that your child can easily reach to step up onto to work all the major muscle groups in the lower body – no office chairs. The quads bear most of the action, but the move also targets the glutes, hamstrings, and calves.

This will also improve their strength and flexibility for activities such as running and cycling. Exercise two continues the lower body workout with lunges which is a great resistance exercise to strengthen the back, hips, and legs, while improving mobility and stability. Doing the movement correctly will also stabilize their core, so pay attention to Coach Saad!

The first exercise in workout two hones in on the core with a plank while also helping to work the muscles in the shoulders. He then takes it up a next level by adding shoulder taps to exercise the core, glutes, arms, and shoulders. Done correctly, this exercise helps to address any lower back pain, while improving your little one’s posture and tightening their midsection.

Watch Episode Two: 

Workout three focuses on cardio endurance. Coach Saad starts off by running on the spot to elevate the heartrate which he intersperses with the burpees to build the arms, back, chest, core, glutes and legs.

If your child is enjoying a sequence in any of these three workouts, you can repeat it for them so they can do another if they feel up to it.

Finally, it’s time to cool down and help the temperature, blood pressure, and heart rate to return to their normal levels.

Stay tuned for the next eight episodes of Summer Camp fit ‘n fun for little ones!

The Summer Camp sports series for children is sponsored by the Saudi Sports for All Federation and the Quality of Life Program 

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