The Badge Archive

Workout Routine

Fulfills Step 2 of GSUSA Junior Practice with Purpose badge requirements.

Info Needed for Badge Requirements:
Aerobic exercise increases heart rate and breathing, helping scouts build endurance and strengthen their cardiovascular system. Tracking progress during cardio activities allows scouts to observe how effort and practice lead to improvement over time.

Items Needed:

  • Pens or pencils
  • Paper (one sheet per scout)
  • Choose one:
    • A safe, preselected workout video
    • A visiting coach or adult with experience in the sport scouts are focusing on
    • A visiting trainer or adult with experience in fitness, conditioning, or general athletics
    • A visiting physical education or gym teacher

Instructions (Total Estimated Time: 25–35 minutes)

  1. Set a Personal Goal Reminder (3–5 minutes)
    • Scouts recall the physical goal they selected earlier
    • Examples: “Do 50 pushups,” “Run one mile,” “Learn a dance routine”
  2. Build a Weekly Routine (10–12 minutes)
    • If a guest coach is present, they help each scout plan a practice schedule
    • If not, scouts may view a safe workout video or reference movement ideas
    • Scouts write a 5 minute routine including:
      • What activity they’ll do
      • How long or how many times per session each movement will be for
  3. Try One Exercise from the Plan (5–7 minutes)
    • Scouts try their routine now
      • Examples: pushups, jumping jacks, one verse of dance, light stretches
    • Scouts observe how movement affects heart rate, breathing, and energy
  4. Reflect on Purpose and Effort (4–6 minutes)
    • Scouts respond to:
      • What movement did you try?
      • How did it make you feel?
      • Did your heart rate or breathing change?
    • Reinforce that regular practice helps build endurance and reach personal goals

Safe Workout Videos for Scouts

  1. Full Body Kids Workout: Daily Physical Activity For Children At Home
    • Publisher: Little Sports
    • Duration: ~24 minutes
    • Features: 12 bodyweight exercises with short rest periods, repeated twice
    • Focus: Whole-body movement, fun pacing, and easy-to-follow instructions
  2. Kids Beginner Exercise For Good Health
    • Publisher: Moe Jones Fitness & Motivation Channel
    • Duration: ~16 minutes
    • Features: Neck rolls, shoulder rotations, squats, punches, kicks, and more
    • Focus: Gentle introduction to fitness with clear guidance and repetition
  3. 12 Easy Exercises For Kids At Home
    • Publisher: Little Sports
    • Duration: ~15 minutes
    • Features: Windmills, ski hops, high step march, donkey kicks, and jumping jacks
    • Focus: Simple movements with visual cues and rest breaks

These videos are designed for children, require no equipment, and emphasize safe, age-appropriate movement. They’re ideal for scouts building a personal workout routine or completing badge steps independently. Due to time constraints, only a portion, or small snippets of each exercise should be shown during a meeting.

Tia Kennard