Week 4

Power Up Challenge

Andrew Luck Video

Everyone has to work at getting stronger, including me. The stronger I get, the healthier I feel on and off the field. Andrew Luck #12

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Activity

Get Going!

Push-ups, sit-ups, squats and planks are simple and effective ways to build strength, no matter your age or size. Follow this routine and feel the power within you. 

Do not attempt the exercises if an injury or limitation prevents you from completing them safely. Participate to the best of your ability to complete the challenge.

Day 1

Focus on form.

9-12 year-olds
Push-ups- 1 set of 10. Make sure your arms are shoulder-width apart, legs are extended, back is straight, head is up and chest reaches an inch off the floor before pushing back up toward the ceiling. Those who aren’t ready for regular push-ups can put their knees on the floor. Just make sure to follow the same upper body instructions from above.

Sit-ups- 1 set of 10. Find someone to hold your feet if necessary. Keep your back flat on the ground, knees bent, arms behind your head. Sit up using your hips and stomach muscles, not pulling your head with your arms or back. Stop your motion before you reach your knees and then sit back until your shoulder blades are back on the floor. If you can’t sit up with your arms behind your head, you can try sit-ups with your arms crossed at your chest.

13-17 year-olds
Push-ups and Sit-ups- 2 sets of 10.

Day 2

Focus on form.

9-12 year-olds
Squat Jump- 1 set of 10. Stand with your feet shoulder-width apart, arms at your sides. Sit back and down like you are sitting on an imaginary chair (squat position). Make sure your chest is out and back is straight. Squat until you reach a 90-degree angle and then jump up, exploding off your heels, and reach your arms to the ceiling. Land back in the squat position and repeat the jumping motion.

Plank- Hold 2 times for 10 seconds with rest in between. Lie face down on a mat or carpet, resting on your forearms. Place your palms flat on the floor. Push up off the floor, raising onto your toes and resting on your elbows. Keep your back and rear end flat, not sticking up in the air. Hold this position.

13-17 year-olds
Squat Jump- 1 set of 15.
Plank- Hold 2 times for 20 seconds with rest in between.

Day 3

Push yourself.

9-12 year-olds
Build strength by trying to do more. Two sets each of 10 push-ups followed by 10-sit-ups. Concentrate on your form and read through the instructions from Day 1 for a reminder. If you get tired, go ahead and rest, but always try to get to 10 before moving on.

13-17 year-olds
Build strength by trying to do more. Two sets each of 15 push-ups followed by 15 sit-ups. Concentrate on form and read through the instructions from Day 1 for a reminder.  If you get tired, go ahead and rest, but always try to get to 15 before moving on.

Day 4

Push yourself

9-12 year-olds:

Build strength by trying to do more. Two sets of 10 jump squats followed 2 rounds of planks— hold for 15 seconds each. Concentrate on your form and read through the instructions from Day 2 for a reminder.

13-17 year-olds:
Build strength by trying to do more. Two sets of 10 jump squats followed 2 rounds of planks— hold for 15 seconds each. Concentrate on your form and read through the instructions from Day 2 for a reminder.

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2

Nutrition

Fuel Up!

Make sure your kids stick to these guidelines for the week and they’ll pass the “Fuel Up” part of this week’s challenge.

DO
  • Eat protein, such as lean turkey, after workouts to help recover and build muscles
  • Include eggs - considered a perfect protein in meals at least once a week
  • Nuts make a great snack and are also excellent sources of protein
  • Balance meals with some healthy carbs, like whole grains, for energy
AVOID
  • Overeating fattier meats as they may negatively impact health
  • Processed meat or fried food
Featured Recipe

Cheesy Spinach Scramble

This recipe is a protein triple threat with eggs, cheese and spinach. Have the kids try it on a Saturday morning before a full day of play.

Ingredients
2 eggs
Splash of skim or low fat milk
1 tbsp butter or olive oil
1 cup of fresh spinach
¼ cup shredded reduced fat cheese
Pepper to taste

Instructions
1. Beat eggs and milk until fluffy in a bowl.
2. Melt butter in a frying pan and add spinach to cook down. Pour in egg mixture and continue to move mixture around with a spatula as eggs begin to cook and scramble.
3. When eggs are nearly ready, sprinkle in cheese and cook for 30 more seconds to melt. Add pepper to taste.
4. Serve with toasted whole grain bread.

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Believe it or not, some green vegetables are a great source of protein – try to work them into every meal. Andrew Luck #12

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Why It Matters

Dig Deep!

Learning how to build muscle and strength in age-appropriate ways can have many positive impacts on a kid. See what our expert doctor has to say about strength.

"Gaining strength can be a great asset for athletes of all ages. An appropriate strength program can help decrease the possible risk of some injuries and improve sports performance. Strength programs do not require traditional weight lifting exercises, but can use body weight and common household products, especially for young athletes."

Dr. Caltoum

Pediatric Orthopedics and Sports Medicine

The Benefits of Powering Up

  • Increases muscle strength without hurting growth plates
  • Strengthens bones and increases bone density
  • Helps kids maintain healthy weight and blood pressure
  • Boosts self esteem and confidence
  • Improves coordination and balance
  • Protects muscles and joints from injury

Highly Skilled Pediatricians

The expert Riley Hospital for Children at IU Health team is here for:

  • Muscle, bone or joint pain that may arise from everyday activity or sports
  • Circulation, numbness or respiratory issues
  • Developmental or behavioral concerns
  • Ongoing fatigue or uncommon illness
  • Head injuries including concussions
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Completed!

Power Up Challenge Check-Off

Week 4 Badge

GREAT JOB! You’ve completed this week’s challenge. We hope you had fun and learned a thing or two. Keep it up. Please make sure to return next week. 

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