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KidSport MOVE430

MOVE430 Daily Workouts

We are thrilled to be sharing these workouts with you in support of KidSport MOVE 430. Join our team or donate here

We’d love to see you moving – tag us on Instagram @athletecentre and use hashtag #TACTeamMOVES

Disclaimer: Consult with your physician or qualified health professional before starting any exercise program. By participating, you accept the risks and take responsibility for your own health. Modify exercises as needed and stop if you experience any discomfort.

Day 1: Functional Mobility Foundations

Equipment Needed: A tennis ball or ball of socks.

Length: 34 minutes

Day 2: Movement Mastery Foundations 1

Equipment Needed: a bench, chair or other stable elevated surface. A dowel or broomstick. Optional: a weight or heavy backpack for squats.

Length: 55 minutes

Day 3: Movement Mastery Foundations 2

Equipment Needed: dowel or broomstick, weight (can use a milk jug or filled water bottle)

Length: 55 minutes

Day 4: Yoga Foundations

Equipment needed: yoga block or stack of books. 

Length: 41 minutes

Day 5: Core Foundations

Equipment Needed: bench, chair or edge of a couch.


Length: 42 minutes

Day 6: EMOM Workout

No equipment needed. Optional Equipment: skipping rope, weight for walking lunges


Length: 15 minutes

Day 7: Functional Mobility 

Equipment Needed: a hard book or tennis ball


Length: 41 minutes

Day 8: Movement Mastery

Equipment Needed: load that you can hold in one hand (weight, bag with cans, water bottle)

Length: 48 minutes

Day 9: Yoga

Optional Equipment: yoga block or stack of books. 

Length: 38 minutes

Day 10: Core

No equipment needed.

Length: 42 minutes

Day 11: Dynamic to Isometric Workout

Equipment Needed: two loads that you can hold in your hands (weights, water bottles). 

Length: 23 minutes

Day 12: Functional Mobility 

Equipment Needed: foam roller (or tightly rolled towel), dowel or broomstick, bench, chair or edge of couch

Length: 48 minutes

Day 13: Movement Mastery

Equipment Needed: bench or chair, dowel or broomstick, load you can hold in one hand (weight, water bottle, jug). 

Length: 53 minutes

Day 14: Yoga

Optional Equipment: yoga block or stack of books

Length: 41 minutes

Day 15: Core

Optional Equipment: light load (weight, water bottle, backpack).

Length: 57 minutes

Day 16: Body Weight Endurance Workout

No equipment needed.  

Length: 10 minutes

Day 17: Functional Mobility

No equipment needed. 


Length: 34 minutes

Day 18: Movement Mastery

No equipment needed. 

Length: 38 minutes

Day 19: Yoga

No equipment needed. 


Length: 40 minutes

Day 20: Core

No equipment needed.  

Length: 42 minutes

Day 21: Eccentric Loading Workout

Equipment Needed: load that you can hold in one hand (weight, water bottle, jug, small bag)

Length: 38 minutes

Day 22: Functional Mobility

No equipment needed. 

Length: 35 minutes

Day 23: Movement Mastery

Equipment Needed: dowel or broomstick, load you can hold in two hands (weight, heavy duffel bag) 

Length: 48 minutes

Day 24: Yoga

Optional Equipment: yoga block or stack of books.

Length: 43 minutes

Day 25: Core

No equipment needed.

Length: 32 minutes

Day 26: Every 30s Workout

Equipment Needed: load you can hold in each hand (weights, water bottles, jugs, small bags), a line on the floor, a step to do step-ups 


Length: 36 minutes

Day 27: Functional Mobility

Equipment Needed: an elevated surface such as a stool or chair or step. 

Length: 43 minutes

Day 28: Movement Mastery

Equipment Needed: a dowel or broomstick and a load you can hold in one hand (weight, water bottle, jug).


Length: 48 minutes

Day 29: Yoga

Equipment Needed: Yoga block or chair/wall for support.

Length: 41 minutes

Day 30: Core

Optional Equipment: light load you can hold in one hand (weight, water bottle)

Length: 48 minutes