The Badge Archive

Strength Training Videos

Fulfills Step 3 of GSUSA Junior Practice with Purpose badge requirements.

Info Needed for Badge Requirements:
Strength training helps build strong muscles that support athletic goals. Muscles grow stronger through exercise, healthy food, water, and rest. After a workout, muscles have tiny tears that the body repairs by adding new muscle tissue. This is how muscles grow and become stronger over time.

Items Needed:

  • Paper (one sheet per scout)
  • Pens or pencils
  • Laptop, tablet, or phone with internet access
  • Wi-Fi or cable connection

Instructions (Total Estimated Time: 30 minutes):

  1. Explore Strength Workout Options (2–3 minutes)
    • Scouts may work individually or in small groups
    • Use a device to search for a kid-friendly workout that builds muscle
      • Alternatively, choose one from the “Kid-Friendly Strength Training Videos” list below
  2. Pick a 5-Minute Routine (10–12 minutes)
    • Watch the video or review the routine
    • Choose exercises that support a personal movement or athletic goal that can be practiced in a 5-10 minute time period.
    • Write down:
      • The name of the workout
      • The movements included
      • How those movements help build strength
  3. Share or Summarize the Routine (5–8 minutes)
    • In a troop: scouts take turns sharing their chosen workout and how it connects to their goal
    • Solo scouts may write a short summary to share with a leader, adult, or journal
  4. Movement Preview (5–10 minutes)
    • Scouts should try out their selected workout.
    • Focus on safe form and steady pacing. Remind scouts that progress comes from effort, not perfection

Kid-Friendly Strength Training Videos

  1. “GET STRONG” Kids Workout 💪 (GVO Kids)
    • Duration: ~13 minutes
    • Focus: Full-body strength, speed, coordination, and balance
    • Features: Jumping jacks, core moves, and fun challenges led by two energetic hosts
  2. 15-Minute Kid-Friendly HIIT Workout (Juice & Toya)
    • Duration: ~15 minutes
    • Focus: Whole-body strength and cardio
    • Features: 12 exercises with short rest breaks, demonstrated by kids and adults
  3. 15-Min Full Body Kids Workout (Little Sports)
    • Duration: ~15 minutes
    • Focus: Strength and endurance
    • Features: Squats, lunges, punches, burpees, and more with visual cues and pacing
  4. 10-Min Strength Building Workout for Kids (KidVideo)
    • Duration: ~10 minutes
    • Focus: Muscle development and flexibility
    • Features: Squats, lunges, pushups, tricep dips, and core exercises with rest intervals
  5. Power Workout for Kids | Strength Training (Kids Fitness by Qtp)
    • Duration: ~15 minutes
    • Focus: Muscle building and athletic performance
    • Features: Full-body exercises to improve strength, speed, and coordination
Tia Kennard