 Next question is from Russell Gerwer my kids and I have been using maps anywhere It allows me to get my workouts in and teach them a few things about exercise What adjustments if any do you recommend to program for children? That's a really good question So when it comes to kids and in working out with kids is a couple things that I think you want to consider One can they do the movement? With what seems what looks like good stability and good control if the answer is yes Then the movement is appropriate. How long is there a tension span doing these exercises? That's the other big one Yeah, you know when I would train so when I would train teenagers I'd say over the age of 14 I could do an hour work out with them Especially if I did a good job talking with them in between sets and you know kind of joking around and having fun When I would train kids because I did train a few kids, you know under the age of 12 Really really tough to keep them any structured workout that isn't play because play is easy You can do play I can play with a kid for two hours. No problem But like a structured like okay, you got to do this you got to watch your form make sure your knee is doing this You're looking at like 20 30 minutes. Yeah, it's about maybe 20 30 minutes max for most kids after that You're just creating a torturous. Yeah, and if that's the case too like I adjust on the fly I try and at least get like two to three Maybe exercises that I'm like, okay, like we're gonna buckle down We're gonna focus and concentrate and at least like I feel like we accomplished something when you know They can remain focused and get what they need to get out of those very specific exercises And learn it as a skill and then after that it's like, okay I'm just gonna kind of work this on the fly of like let's make this fun Let's make this engaging Let's let's add a little bit of like a game to this or you know something that's gonna keep them You know going through the rest of the movements and really with kids for the most part. It's the activity That's that's really the biggest part You know kids need to focus on really general play and so, you know, like pulling things pushing things, you know running Climbing like all these are very important. They're their body awareness proprioception That's the the biggest Concern for me always with kids is to be able to establish that so then they can build upon that later as they develop So I had a reasonable amount of success with this with training my clients kids like with the bootcamp class used to do this on Like once a month, I'd let them bring their kids and we would do something with them And it took me a while to figure out and everything you guys are saying is like so spot on I mean It does kids attention is tough and it's about moving more than anything else And so I couldn't take them through these same series of workouts that I was taking my clients And so it forced me to try and get creative and one of the things that I had pretty good success with I like to do and you can come up with your own Test right so I would create this little test kids love reward systems, right? So, you know, I would you know, whatever that is as a parent whether that be a Treat that you do or more time on their iPad or find some sort of a reward system for them beating themselves, right? Yes, what I would do is say all right, you know son, this is what we're gonna do today We are gonna do and I did this on a field, right? So I had this room so we would do go on a football field The first exercise might be like walking lunges and I'd say you and I together Let's do walking lunges as far as we can and you tell me when you can't do anymore And so we would just walk until they're like, oh, I can't do anymore. That's okay That was you know, 52 lunges walking lunges you did or whatever the number is and then I would write it down So now I know then we do push-ups then we do sit-ups and then we do a hundred yard dash and back sprint And I would time it and so I get a series of like exercises and movements I would time all of them and calculate how many presidential physical fitness Yeah, right exactly something basic like that and that's kind of where this came from is like I knew that this was back when that was I don't know if they still do that at schools but I remembered that and you know This would help these kids when they do would go to test for these things and Then what I would do is just trying to get them to compete with themselves And then I would reward them for beating themselves the next time so now the next time that we did that You know, if you shaved off one second, then you know, we would you would get you your whatever reward or treat or whatever or celebrate You know, every kid's different Some kids just want to be recognized and high-fived and oh my god, you're improving you're amazing Some kids will need something like hey that gives me an extra half hour of iPad time Whatever, but find something like that put together a series of exercises or movements have them Test it one time. Don't tell them you're doing that. Just haven't let us see how many you can do Track it and then just try to get them to improve each time You'd be surprised how many kids feed right into that. Yeah, the measurable is a big one Like okay, you just put a stopwatch in front of them. Can you hold this for 10 seconds? Yeah, a whole plank right and then you put it right in front of them And then all of a sudden now they can measure, you know off of the thing and they get competitive and you have a lot of fun The other thing too is why you're doing this with them and I love doing this with my kids is it's not Necessarily about the workout. So what I mean is if we're sitting there doing mobility or stretching It's not necessarily about the like do you feel the stretch to you will get in the position? I'll watch their form and I'll correct their form as we go along But they'll ask a question like if you could have any superpower What would it be and why or I'd say something like, you know If you if you what would you rather have super? You know intelligence or super strength and we have these fun conversations while we're doing the positions and then while they're answering I say hold on, you know, hold your head up high, you know, get your posture better Okay, go ahead now. What were you saying and we have these conversations and it makes it a lot of fun. I love Family workout time. I do think it's going to take away from probably your own intensity and stuff like that So it's probably gonna have to be an addition to your workouts, but one last point. I want to make Any workout is appropriate for a child if the child can perform the movements and exercises with good control Good stability good overall mobility. It doesn't matter barbell squat deadlift overhead press clean and snatch I can give you the craziest exercises if the child can perform them Well with good control good stability then that exercise is probably Appropriate now how you apply the exercise with intensity and reps and a lot of stuff totally totally different Conversation and some exercises are more often than not going to be inappropriate for a kid than others But I know maps anywhere. We created the program most of the stuff on there have your kid try it You know your kid watch their form if joints are out of whack if things are wobbly if they don't have good control Good stability. Okay, we're not going to do that exercise. You know, it's great because it's it's body weight You know the majority of the exercises and this is this is just something that you can, you know Take that time to really coach them through that and a point I was gonna make listening to Adam bring that up reminded me I I used to download these these hit apps They're like timer apps and you can adjust the tempo on them and the timing of it And so I would slow that tempo down and give them like beats in every beat They had to like drop down at a certain cadence or they had to hold the position You know for you know 10 to 20 seconds and so I would have them hold positions in a push-up I'd have them hold positions at the bottom of the squat and it's really with kids to get them to slow down is a huge Accomplishments. Yeah, that's that's a tool. You know in your tool. It's like you're making it a game Here's a fun. Here's one example of fun, you know the single leg toe touch right you balance on one leg You reach down touch the floor touch your toes stand back up. It's a nice posture you chain extras Here's a fun way to do it with kids you take a bunch of pencils you drop them next to their foot and say how many of them Can you pick up before your other foot hits the ground and now they're having fun They're bending over they're picking it up and all my foot touched the floor I only picked up three all right How many can you you know how many can you do and you just do this fun game competition? Yeah