It's Time To Have Fun While Getting Fit!

Welcome! Whether you're here to check how to do a specific exercise or you're only just getting started, we've got you covered! This page will guide you through each exercise to ensure you're performing it safely AND having fun with your family along the way.

Quick Disclaimer

These exercises are designed to be fun and inclusive, but your safety comes first. If it feels like you're not doing something correctly, then please stop and check your form before continuing. Know your and your child's abilities. Ultimately you are responsible for keeping exercise safe and fun while using these dice.

• Always supervise young kids during workouts.
• If you have any pre-existing health conditions, check with a professional before starting.
• Tricep dips (Toilet Flush) can aggravate existing shoulder injuries. Skip or modify this exercise if you’re prone to shoulder issues.

⬜ White Dice Exercises

For Kids Aged 0+ (no balance required from child)

1. Squish Squash (Push-Ups)

Muscles: Chest, triceps, core

Sound Effects: "Squish-Squah!"

• Hands slightly wider than shoulders.
• Keep a straight line from head to heels.
• Keep elbows at 45 degrees relative to your body.
• Child lies underneath for motivation!
• Lower chest to gently rest on your child.

2. Elevator (Weighted Squats)

Muscles: Quads, glutes, core

Sound Effects: Elevator noises

• Feet shoulder-width apart.
• Keep knees in line with toes.
• Lower slowly and keep chest up.
• Squeeze glutes on the way up.
• Hold child close to centre of gravity.

3. Leap Frog (Russian Twists)

Muscles: Obliques, core

Sound Effects: "Ribbit!"

• Sit on floor, knees bent, feet flat.
• Practise unloaded first.
• Lean back slightly, twist torso side to side.
• Keep movements controlled.
• Keep spine long, not rounded.

4. Aeroplanes (Leg Presses)

Muscles: Glutes, quads, core

Sound Effects: Aeroplane noises

• Lie flat on your back.
• Feet up, knees bent, child lies on feet, hold child's hands or wrists.
• Press legs up slowly, then lower child partially towards chest.
• Avoid locking knees.

5. Human Chair (Wall Sit)

Muscles: Quads, glutes

• Back flat against a wall.
• Knees at 90 degrees above ankles.
• Hold child in lap or let them be silly.
• Breathe deeply and hold!
• Don’t slide knees inward.

6. Follow The Leader (Copy Child)

Muscles: Whatever they decide ;)

• Let the kids take the lead.
• Copy whatever moves they do.
• Encourage silly moves.
• Stay mobile and safe.
• Great for cooling down.

⬛ Black Dice Exercises

For Kids Aged 2+ (balance required from child)

7. Bear Ride (Bear Crawls)

Muscles: Shoulders, core, quads
Sound Effects: "Grrrr!"

• Practise unloaded to get the movement right.
• Keep your back flat and knees close to the ground.
• Move opposite hand and foot together.
• Keep movements slow and steady.
• Watch for wrist strain; keep wrists stacked under shoulders.

8. Toilet Flush (Tricep Dips)

Muscles: Triceps, shoulders, core

Sound Effects: "Flush!"

• Practise without child to master form.
• Use a stable, non-slippery surface.
• Keep elbows pointing straight back.
• Stop if you feel shoulder discomfort.
• Caution: Not recommended for those with shoulder issues.

9. Dig A Tunnel (Lunges)

Muscles: Glutes, quads, hamstrings

Sound Effects: "Dig, dig, dig!"

• Step forward, bend both knees to 90 degrees.
• Front knee stays above ankle. Back knee stays off ground.
• Keep torso upright.
• Pause in lowest position to allow your child to crawl through.
• Avoid front knee going past toes.

10. Donkey Rides (Donkey Kicks)

Muscles: Glutes, core, shoulders

Sound Effects: "Eee-aww!"

• Hands under shoulders, knees under hips.
• Practise without child first.
• Kick one leg back and up, keeping knee bent at 90 degrees.
• Engage core to avoid back arching.
• Ensure child holds on securely if on your back.

11. Sleeping Lions (Plank)

Muscles: Core, shoulders, back

• Start on forearms and toes.
• Elbows under shoulders, body in a straight line.
• No sagging or hiking hips.
• Let kids lie on your back for added challenge.
• Breathe! It helps.

12. Tag (Cardio)

Muscles: Heart, legs, laughter muscles

• Set boundaries (e.g. lounge room only).
• Keep knees soft and movement light.
• Take turns being "it".
• Avoid areas with slippery floors or with furniture that has sharp corners!
• Great warm-up or finisher.

Final Thoughts

You don’t need to be perfect. Just present!

Let your kids lead the laughs and energy. Mix up the exercises. Have fun with it.

This isn’t just a workout, it’s memory-making in motion.

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