30 minutes · Week 7: Fitness

Fitness with Finn

Fitness is strength, endurance, and energy so ninjas can stay fast and powerful.

Blue StripeFinn's page

Growing Ninjas · 3–6 years. Same 30 minutes, told as an animal story. Partners, 2–3 step directions, and a stripe they can name.

1. 5

   Warm-up

   Bear Crawl Races

   Wake up the whole body and build upper-body strength.

   • Crawl on hands and feet, not knees.
   • On Hibernation, freeze.
   • Crawl backward.
   • Challenge: carry a stuffed animal on the back.
2. 10

   Skill of the week

   Developing Fitness

   Fitness is strength, endurance, and energy so ninjas can stay fast and powerful.

   • Bear Push-Ups — From bear crawl, lower slightly. 5 reps.
   • Power Jumps — Squat like a bear, explode up. 5 reps.
   • Running Endurance — Jog 30 seconds, sprint 10, jog 10. Repeat twice.
3. 10

   Ninja challenge

   Bear Mountain

   Endurance through a mini mountain of obstacles.

   • Setup: Mats, cones, and blocks as a mountain.
   • Bear crawl the course.
   • Add a log jump before the finish.
   • Challenge: complete the mountain twice without stopping.
4. 5

   Cool-down + stripe

   Sleeping Bear

   Award the Blue Stripe. Ask what they learned about fitness.

   • Bear hug stretch, rock side to side.
   • Big bear reach to the sky, then fold to the toes.
   • Slow bear walk into rest.
   • Inhale like sniffing the air. Exhale like settling down to sleep. 3 times.