Mets on the Move Virtual Program

Mets on the Move is a fitness program dedicated to keeping kids active and healthy all year round. Although schools are closed, you can still enjoy a fun active workout at your home! It is important for kids to stay moving to help strengthen their bones and muscles and promote a healthy lifestyle from an early age. If we keep our bodies active, our mental health will also benefit.

The Mets on the Move Virtual Program is a fitness curriculum for kids to do in the comfort of their own home, testing their abilities, strengthening their bodies and staying motivated mentally and physically.

Lets get moving!

Reminder: You are engaging in these activities at your own risk. Please discuss with your physician before performing any exercise activity.

Each Workout Will Start with the Following Mobility Warm-Up

*It is important to warm up before each workout so our bodies are warm and our muscles are ready to work!

  • 10 Jumping Jacks
  • 10 Hip Openers
  • 10 Air Squats
  • 5 Walk-Outs
  • 10 Arm Circles forwards / 10 backwards
  • 10 Oblique Standing Twists
  • 10 Ankle Circles (5 each)

The best competition is yourself! Each week you will try and beat your scores so make sure you have a notepad or click here to keep track of all your activity!

Week 1

5 Rounds:

* Write down your score each round – try to beat your score from the previous round by at least 2-5 reps. At the end of the 5 rounds, total up your score and write it down!

  • 30 Seconds of Push-Ups (Can be done on your knees as a modified option.)
  • Rest 30 Seconds
  • 30 Seconds of Air Squats
  • Rest 30 Seconds
  • 30 Seconds of Sit-Ups
  • Rest 30 Seconds
  • 30 Seconds of Mountain Climbers
  • Rest 30 Seconds

Example of Scoring:

Round 1: 6 Push-Ups

Round 2: 8 Push-Ups

Round 3: 10 Push-Ups

Round 4: 12 Push-Ups

Round 5: 14 Push-Ups

Total Push-Ups for Week 1: 50

Week 1 Plank Challenge!

Use your phone or a stopwatch and see how long you can hold a plank for. Write down your time and then rest for 1 minute. Repeat the plank two more times and see if you can add 5-10 seconds to your plank hold time! Calculate your total plank hold time and write it down.

*Tip – You can do this while watching your favorite tv show – use the commercial breaks as your workout time!

Cool Down Stretch

  • Hamstring Stretch (15 Seconds Each Leg)
  • Butterfly Stretch (15 Seconds)
  • Hip Stretch (15 Seconds Each Leg)
  • Child Pose Stretch (30 Seconds)
  • Cat/Cow Stretch (15 Seconds)
Week 2

Warm-Up (See warm-up video above)

5 Rounds:

*Write down your score each round – try to beat your score from the previous round by at least 2-5 reps. At the end of the 5 rounds, total up your score and write it down!

  • 30 Seconds of Shoulder Taps
  • Rest 30 Seconds
  • 30 Seconds of Alternating Lunges
  • Rest 30 Seconds
  • 30 Seconds of Bicycle Twists
  • Rest 30 Seconds
  • 30 Seconds of Toe Taps
  • Rest 30 Seconds

Week 2 Wall Sit Challenge!

  • Use your phone or a stopwatch and see how long you can hold a wall sit for. Write down your time and then rest for 1 minute. Repeat the wall sit two more times and see if you can add 5-10 seconds to your wall sit hold time! Calculate your total wall sit hold time and write it down.

*Tip – You can do this while watching your favorite tv show – use the commercial breaks as your workout time!

Cool Down Stretch:

  • Hamstring Stretch (15 seconds each leg)
  • Butterfly Stretch (15 seconds)
  • Hip Stretch (15 seconds each leg)
  • Child Pose Stretch (30 seconds)
  • Cat/Cow Stretch (15 seconds)
Week 3

Warm-Up (See warm-up video above)

5 Rounds:

*Write down your score each round – try to beat your score from the previous round by at least 2-5 reps. At the end of the 5 rounds, total up your score and write it down!

  • 30 Seconds of Crab Toe Touches
  • Rest 30 Seconds
  • 30 Seconds of Jump squats
  • Rest 30 Seconds
  • 30 Seconds of Russian twists
  • Rest 30 Seconds
  • 30 Seconds of Burpees
  • Rest 30 Seconds

Week 3 Hollow Hold Challenge!

  • Use your phone or a stopwatch and see how long you can hold a hollow rock position for. Write down your time and then rest for 1 minute. Repeat the hollow rock hold two more times and see if you can add 5-10 seconds to your hold time! Calculate your total hollow rock hold time and write it down.

*Tip – You can do this while watching your favorite tv show – use the commercial breaks as your workout time!

Cool Down Stretch:

  • Hamstring Stretch (15 seconds each leg)
  • Butterfly Stretch (15 seconds)
  • Hip Stretch (15 seconds each leg)
  • Child Pose Stretch (30 seconds)
  • Cat/Cow Stretch (15 seconds)
Week 4

Warm-Up (See warm-up video above)

5 Rounds:

*Write down your score each round – try to beat your score from the previous round by at least 2-5 reps. At the end of the 5 rounds, total up your score and write it down!

  • 30 Seconds of Supermans
  • Rest 30 Seconds
  • 30 Seconds of Split Squats
  • Rest 30 Seconds
  • 30 Seconds of Toe Touches
  • Rest 30 Seconds
  • 30 Seconds of Jumping Jacks
  • Rest 30 Seconds

Week 4 Squat Hold Challenge!

  • Use your phone or a stopwatch and see how long you can hold a squat position for. Write down your time and then rest for 1 minute. Repeat the squat hold two more times and see if you can add 5-10 seconds to your hold time! Calculate your total squat hold time and write it down.

*Tip – You can do this while watching your favorite tv show – use the commercial breaks as your workout time!

Cool Down Stretch:

  • Hamstring Stretch (15 seconds each leg)
  • Butterfly Stretch (15 seconds)
  • Hip Stretch (15 seconds each leg)
  • Child Pose Stretch (30 seconds)
  • Cat/Cow Stretch (15 seconds)
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