Bicycle Legs
Ages 0-2 · None
Lie baby on back; gently cycle their legs to the rhythm of a song.
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Chapter 6 of 13
Top 25 Workouts to Start With
25 hand-picked exercises across four age groups
Twenty-five exercises pulled from the BabyGains Play library — the ones that work in a gym setting with mixed-age groups, minimal equipment, and parents watching. Each card shows age range, equipment, a one-line how-to, and an illustration. Use these for your first month of sessions.
Tiny (0–2)
Baby in Pouch
Ages 0-2 · Carrier
Parent does walking lunges with baby in front carrier — bonding plus glutes.
Blanket Ride
Ages 0-2 · Blanket
Baby lies on a blanket; parent pulls slowly across the floor like a sled.
Blanket Peek
Ages 0-2 · Blanket
Peek-a-boo with a blanket — builds object permanence and core engagement.
Big Wave
Ages 0-2 · None
Big arm waves on each side — early shoulder mobility, big smiles.
Little (3–5)
Bear Walk
Ages 3-5 · None
Walk on hands and feet across the mat — full-body strength, looks like a bear.
Bubble Chase
Ages 3-5 · Bubble wand
Coach blows bubbles; kids chase and pop them — sprints disguised as fun.
Big Jump
Ages 3-5 · None
Two-foot jump for distance — builds power and landing mechanics.
Balance Walk
Ages 3-5 · Tape line
Walk heel-to-toe along a tape line on the floor — proprioception and focus.
Big Stomps
Ages 3-5 · None
March in place with the loudest stomps possible — calves and giggles.
Ball Chase
Ages 3-5 · Soft ball
Coach rolls a ball; kids sprint, retrieve, and bring it back.
Bubble Stomp
Ages 3-5 · Bubble wand
Stomp every bubble that hits the ground — agility plus reaction time.
Junior (6–8)
Bear Crawl Forward
Ages 6-8 · None
Hands and feet, knees off the floor — crawl 5 meters forward.
Bear Crawl Race
Ages 6-8 · None
Two kids race in bear crawl across the gym floor.
Broad Jump
Ages 6-8 · None
Two-foot horizontal jump — measure with chalk for friendly competition.
Basic Catch
Ages 6-8 · Soft ball
Two-hand catch from 3 meters — work up to single-hand and longer distance.
Bounce Dribble
Ages 6-8 · Basketball
Dribble in place for 30 seconds — coordination + cardio.
Basic Jump Rope
Ages 6-8 · Jump rope
Two-foot jumps with rope — start at 10, build to 50.
Box Jumps
Ages 6-8 · Soft plyo box
Two-foot jump onto a low soft box — supervised, plyo box only.
Strong (9–12)
Bear Crawl Sprint
Ages 9-12 · None
Bear crawl as fast as possible across 10 meters — full-body conditioning.
Bicycle Crunches
Ages 9-12 · Mat
Alternating elbow-to-knee crunches — controlled, 20 reps total.
Bridge Hold
Ages 9-12 · Mat
Glute bridge held for 30 seconds — posterior chain activation.
Boat Hold
Ages 9-12 · Mat
Seated V-sit with legs extended, hold for 20 seconds — core endurance.
Bulgarian Split Squat
Ages 9-12 · Bench
Rear foot on bench, front-leg squat — 8 reps each side, no weight.
Backpedal Sprint
Ages 9-12 · None
Backwards sprint 5m, forward sprint 5m back — agility and awareness.