Youth Exercise
Gospel Living

Get ready for some burpees, squats, and inchworms.

03/16/23 | 2 min read
Moving is good for you!

The new For the Strength of Youth guidebook has a whole section about our bodies and how awesome they are.

“Your body is an amazing gift from your Heavenly Father. He gave it to you to help you become more like Him,” it states. “Physical health and spiritual health are closely connected. ... Do things that will strengthen your body.”1

Getting enough exercise is one way we can take care of our bodies. Here’s a simple routine you could do at home—no special gym equipment needed!

Warm up:
Walk quickly or jog for 5 to 10 minutes.

Do each of these for 30 seconds and rest for 30 seconds before moving on to the next one.

  • Jump rope.
    If you don’t have a jump rope, do jumping jacks.
  • High knees to burpee.
    While standing, bring your right knee quickly to your chest. Then lower it and raise your left knee. Do this 10 times. Then drop down, do a push-up, and jump to your feet again.
  • Squat with three pulses.
    Stand with your feet shoulder-length apart. With your weight on your heels, sit down like you are sitting in a chair. Do three small pulses—standing and sitting partway—before completely standing up.
  • Long jump out and jog back.
    Jump forward as far as you can. Then jog backward to where you started your jump.
  • Sit up to toe touch.
    Lie on your back with your legs straight. With your hands behind your head, use your stomach muscles to sit up. Then stretch your hand toward the opposite toe as far as you can, and slowly lie back down.
  • Inchworm to push-up.
    Start in a standing position. Put your hands on the ground and walk them out little by little until you are in a plank position. Do a push-up (drop your knees if needed), and then walk your hands back inward until you can stand up again.

Cool down:
Walk for 5 to 10 minutes.

Eating healthy is another important part of taking care of your body. Search previous posts using the keyword “recipes” to find some of our favorite food ideas!

Be Safe

Start slow. If exercising is new to you, talk to a doctor, parent, or coach before trying these.


1. You can read the guidebook online here. Buy a pocket-sized printed version of the guide at