Program 1-12: The "Believer" Bundle

The Believer Bundle is a perfect fit for kids who are looking for a curriculum to follow at home for their own personal commitment to fitness or as a supplemental program for a particular sport or hobby.  Every full-body program in our series focuses primarily on balanced muscle groups, flexibility, and proper technique to enhance performance and prevent injury. 

Our movement patterns work the body from all different angles and positions and are not sport specific or repetitive in nature.  Repetitive movement patterns in sports or hobbies cause unnatural stress on certain areas of the body and the body reacts with tightness, inflammation, pain and eventually decreased performance and increased chance of injury.    

The My First Workout® series is an affordable, convenient, and longterm way to connect with your kids and support their passions in life while keeping their integrity and body in tact.  

Here is a brief description of each program included in The Believer Bundle:

PROGRAM 1

Our “original” full-body kids fitness workout kicks off the series of progressive programming with 13 classic exercises that every child on the planet should know how to do!  This workout expertly combines body weight and free weight exercises to improve overall strength, coordination, stamina, flexibility and balance.  Designed for beginners but containing enough challenges for children to work through the program at their own pace by gradually increasing repetitions, sets, and weights.

Kids learn how to properly warm-up and cool-down from a workout session in addition to proper lifting technique in a variety of different positions and with different pieces of equipment.  

Equipment used: free weights, sand-ball, mat
Time: approximately 25-30 Minutes
Format: Video and Poster

PROGRAM 2

This full-body kids fitness workout takes the exercises learned in program 1 to the next level.   The exercises are slightly harder but the focus is narrowed to 10 exercises that continue to work all the major muscle groups and develop strength, coordination, stamina, flexibility, and balance. 

This beginner level program features exercises in three different positions to enhance the development of your child’s strength and stimulate their mind/body connection.

Equipment used: free weights, sand-ball, mat
Time: approximately 20-25 Minutes
Format: Video and Poster

PROGRAM 3

This full-body kids fitness workout builds from the exercises learned in the previous 2 workouts.  A new piece of equipment, the aerobics step, gets introduced to enhance range of motion in several of the exercises.  Increasing range of motion increases difficulty and workload.   

Workload is the combination of volume and intensity which is how any one exercise can continue to challenge the body through simple changes in position, volume, time, or intensity.   Strength, coordination, and balance are the main focus in this beginner level program.

Equipment used: free weights, sand-ball, mat, step
Time: approximately 20-30 minutes
Format: Video and Poster

PROGRAM 4

This full-body kids fitness program builds from the previous three exercise programs but there is a special emphasis on core strength.  A strong core equips the body to safely and effectively perform exercises that are more challenging in subsequent programs.

The My First Workout® series was designed to take a child from complete beginner to an advanced level of competency in strength training.  This program turns up the heat and progresses a child from beginner to an intermediate level.  

Equipment used: free weights, sand-ball, mat, step
Time: approximately 25-35 minutes
Format: Video and Poster

PROGRAM 5

This full-body kids fitness program builds from the previous four exercise programs but the heat is turned up with the addition of a pair of glider discs!  These are a staple in every well thought-out home gym.  Discs enhance development of your child's upper and lower body strength, their balance, and especially their stamina. 

They are exceptionally light weight, flat, and versatile because they can be used on any flooring surface whether carpet, tile, or hard wood.  They go under the feet or hands and are the perfect traveling companion- ensuring your child never misses a workout!  

Equipment used:  free weights, mat, step, discs
Time: approximately 25-35 minutes
Format: Video and Poster

PROGRAM 6

This full-body kids fitness program builds from the previous five programs and special attention is given to smaller muscles groups that can often get overlooked such as the calves, biceps, triceps, and rotator cuff muscles.  There’s also a hefty dose of coordination in each exercise selected bringing the half way point of our series to a truly intermediate level.     

Equipment used: free weights, mat, step, discs
Time: approximately 25-35 minutes
Format: Poster

PROGRAM 7

This full-body kids fitness program builds from the previous six programs and hello LEGS!  This program features plyometrics, step-ups, and weighted combinations that will help your child take their sport, academic, or personal best performance to the next level.  There is also a fair amount of core, coordination, and balance sprinkled into each of the 10 exercises in this intermediate level workout.  

Equipment used: free weights, sand-ball, mat, step
Time: approximately 25-35 minutes
Format: Poster

PROGRAM 8

This full-body kids fitness program builds from the previous seven programs and introduces a new piece of equipment not found inside the kit.  The resistance band is such a versatile piece and transitions the My First Workout® series into a more advanced level workout.  This classic piece of equipment is such a familiar piece, extremely lightweight, and perfect for on-the-go people, that not only should every home gym have one, it absolutely guarantees your child never misses their workout! 

Many of the exercises in Program 8 were performed in previous workouts but it doesn’t take long to realize the new challenges the band adds to the workout.  This program is exceptionally balanced with a fair amount of time dedicated to balancing out the big muscle groups in your child's upper and lower body.  Another band bonus is the parent/child partnership is a necessity to complete this workout.  

Equipment used: free weights, mat, step, discs, band
Time: approximately 25-35 minutes
Format: Poster

PROGRAM 9

This full-body kids fitness program builds from the previous eight programs and  features exercises that strengthen all the muscles surrounding the hips.  There is a widely held belief in the exercise world that everything stems from the hips.  An imbalance in that area could lead to injury and/or substandard performance. 

These carefully selected exercises target the front, back, and sides of the legs to ensure your child’s hip and core strength are strong and stable enough to offset injuries that occur from poor posture, sitting too much, or playing sports.

Equipment used: sand-ball, mat, step, band
Time: approximately 25-35 minutes
Format: Poster 

PROGRAM 10

This full-body kids fitness program builds from the previous nine exercise programs and this time around, hello ARMS!  With moves such as karaoke and walking hands, your child’s upper body strength and coordination are truly put to the test. 

This advanced program  incorporates a great deal of balance and core strength into several of the exercises.  Enhanced athletic and academic performance is worth the time spent mastering these moves.  

Equipment used: free weights, sand-ball, mat, step, discs
Time: approximately 25-35 minutes
Format: Poster

PROGRAM 11

This full-body kids fitness workout program builds from the previous ten programs and shows how creativity in the smallest of ways can significantly increase the intensity of your child's workout.  

There is a perfect balance of upper and lower body strengthing in this advanced level workout.  Lots of fun twists are added in to challenge your child's brain/body connection and take their skill to a whole new level!

Equipment used: free weights, mat, step, discs, band
Time: approximately 25-35 minutes
Format: Poster

PROGRAM 12

This full-body kids fitness program completes our series but not without adding one more necessity piece to your child’s home gym-the stability ball!  The most difficult program in the series uses instability to strengthen your child’s core, upper and lower body, and most of all their balance. 

The exercises prescribed in this workout will take time to master, but our unique programming allows every child the freedom to progress at their own unique individual pace. There’s no reward at the end for speed, only for mastering the skill of weight lifting. 

Equipment used: free weights, mat, band, ball
Time: approximately 25-35 minutes
Format: Poster

The complete My First Workout® program teaches children how to expertly perform 123 Different Exercises with 8 classic pieces of exercise equipment.