Powell, who, with his wife, Heidi Powell, has a combined family of four kids, said that when motivating kids to move, it’s important to keep the activities fun and to offer incentives, like time with friends.
The same is true for adults, according to Powell, who said adults should find activities they want to keep doing day after day and ones that offer incentives, whether it be weight loss or a better quality of life.
Powell led kids on “GMA” in a workout that used circuits to keep the kids engaged.
Try this workout with your kids and keep reading below for more of Powell’s workout tips!
Chris Powell's Back-to-School Workout for Kids
We use these circuits for both fun and reward.
1. Fun: We set the circuit up and invite the neighborhood kids to come compete. Best time wins!
2. Incentivized: They must complete the circuit x number of times to earn 30 minutes on their electronics (iPod, tablet, gaming system etc). When 30 minutes is up, they can opt to do the circuit again, or find something else to do. When using the circuit as incentive, you must complete/beat a specific time to earn your reward!
Circuit 1: Around the World
2 x Over/Unders (climb over an obstacle, like a bench, then go under another, like a chair)
10-20 Walk the line (backward, forward, sideways "crossovers")
Fast feet through an agility ladder or tape on ground
10 Ball Squats (squat down to a stationary ball – you may bounce off of the ball at the bottom)
10 Ball Slams (pick up ball and slam it!)
10 Box Jumps (jump onto 12-15” box then step down)
1 Successful Ball Toss (must throw tennis ball into bucket from 10 feet away)
10 Cone Touch Shuttle Sprints (side-to-side shuffle)
Kick one soccer ball through cones (soccer balls lined up and cones)
Sprint to the finish!
**Times are marked and kept for reference, to compete against others or against yourself.
Chris Powell's Bonus Tips
1. Body weight movements are the best form of conditioning for children.
2. Find what your child is passionate about and use that to motivate them to be active.
3. Kids should be careful when it comes to lifting weights and not lift any weights if they cannot handle their own body weight.
4. Have fun while being active with your kids and it won't seem like a chore, for you or for them.
5. If your child loves electronics, have them earn time on them by being active and being outside.