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YMCA At-Home PE Workout with Sports Drills

YMCA At-Home PE Workout with Sports Drills — video by YMCA of Georgia's Piedmont Play · 12:03

Video by YMCA of Georgia's Piedmont on YouTube · Open on YouTube

A YMCA coach leads a PE-style session made for kids that adults can join: jog and jumping-jack warm-up, line jumps, high and long jumps, burpees, planks and bear crawls, then a sports finish of foot fires, basketball jump shots and soccer shots.

  • 12 min
  • Intermediate
  • High impact (jumping)
  • No equipment

Good forHeart healthFun workouts

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: jog on the spot, light on your toes, then jumping jacks and side shuffles reaching to the floor. 0:27
  2. Line jumps: feet under the shoulders, knees bent, jump side to side over a line on the balls of the feet. 2:18
  3. Hop over the line on one foot, then the other, then turn and repeat the jumps facing the other way. 2:48
  4. High jumps: bend the knees back as if sitting in a chair, jump to touch the sky and land softly; then long jumps. 4:45
  5. Plank hold, then burpees, down to the floor and up into a jump. 6:10
  6. Bear crawl: on hands and feet with the knees off the floor, crawl across the room. 7:35
  7. Foot fires: knees bent and up on your toes, moving the feet as fast as you can. 8:39
  8. Basketball jump shots: catch an imaginary pass, jump and shoot, then switch hands. 9:22
  9. Football drill: bound from one foot to the other, side to side, landing softly. 10:08
  10. Soccer shots: step in and swing the kicking leg through, then switch feet. 10:56

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Stay light on the balls of your feet when you jump over the line
  • For the high jump, bend your knees back as if sitting in a chair, then land softly

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadplank, burpees, bear crawl
  • Wrists & hands takes loadplank, burpees, bear crawl
  • Hips takes loadhigh and long jumps, burpees, soccer kicks
  • Knees takes loadjumps, high and long jumps, burpees, jogging
  • Ankles & feet takes loadline jumps, one-foot hops, jogging, foot fires
  • Elbows movesplank, burpees
  • Lower back movestoe touches, burpees, plank
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by YMCA of Georgia's Piedmont; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety