Sorry it’s taken me so long on this. I can’t seem to get my time management in order lately.
Don’t worry about how hard he goes. Just let him get used to feeling his body enjoying the movement, like in his other chosen sports. Intensity will come as the fun overtakes the discomfort.
How about building an obstacle course? You can either build it together or let your child do all the designing. You’d be surprised how motivating the building aspect of the course can be, then race each other through it. Winner gets to choose an exercise for the other to perform, or not. Just have fun with him and he will begin to associate the exercise with the fun. Obviously, you may have to put some prohibitory aspect into it for you, so you don’t win all the time (cuz you’re bigger . Before long, you’ll be building in prohibitory aspects for him (just ask GD and Connor). A park, the backyard, a garage, any of these can lend themselves to a course. Utilize existing landmarks and/or throw out some possible items to hurdle, throw, climb, roll over or under, etc.
Set up a linear path for the two of you to run through.
5 squats, forward roll, 5 push ups, lunge, throw a ball into a bucket-earn one point for each goal scored. Winner at the end of a specified time (or when it stops being fun) gets to chose an exercise for the other to perform.
Go to the park, tell him he will score one point for every exercise he creates using “found objects” or existing structures in the park. This may require a little help at first, but you’ll be surprised how quickly the imagination kicks in. Both of you perform the exercise. Points are “cashed in” for reps of a chosen exercise performed by you!
Create a serpentine course with cones or rocks or whatever. Practice agility races (but don’t call them that) and time each other to see who can most improve their times.
I’ll keep thinking about this one. Hope one or more of these will be successful. The idea is to disguise the exercise, work together and make it fun.