These
are all great exercises you can do from home! The best part is they
are all kid friendly, so get your kids active! If you can't do some
of these (I know I can't with my joints) cheer your child on as they
do them. It's just as important for you child to stay active as it is
yourself!
Mountain
Climbers:
Get
into a push-up position and then alternate bringing your knee to your
elbow. You can do same side connections or crisscross. The idea is to
move fast and work up a sweat.
Bear
Crawls:
Palms
and feet flat on the floor, arch your back so that you look like a
mamma bear. Race your kids across the room. If they are young add
some fun by having a competition of who can “roar” the loudest!
Star
Jumps:
Kids
love these, Stand tall and then explosively jump into the air,
expanding your legs and your arms so that you look like a large X in
the air.
Push
Ups:
Straightforward
and to the point, just be sure your hands are in line with your
pectorals and your body isn't arced in the air.
Sit
Ups:
Another
classic. You can tuck your toes under something if you need help or
hold your kids feet.
Burpees:
Who
is up for the challenge? Start with a jump up, then drop to a plank
add a push up and jump back up. It should be one fluid motion, try
not to pause between them.
Squats:
Kids
are naturally born squatters. See who can do the most squats in 60
seconds?
Leg
Raises:
Lay
on your side or on your back and lift your legs without bending the
knee, Try to hold at the top. Don't arch your back.
Lunges:
Step
forward and bend your front knee to a 90 degree angle, the goal is to
have your back knee touch the ground without letting your front knee
extend past your toes.
Planks:
Elbows
on the floor and balanced on your tiptoes, go eye to eye and see who
can last the longest. 30 seconds is considered the gold standard.
Jumping
Jacks:
Change
in up from the classics and go from standard to reverse
Butterfly
Kicks: (my son does these in ROTC)
Lay
flat on your back and extend your legs straight out. Imagine a
swimmer and begin to flutter kick your legs without bending at the
knee. Start with your feet high off the floor. As the move gets more
and more difficult the closer the action is to the floor. Aim for 40
seconds of flutter kicks and 10 second rest.
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