Being cooped up at home is one thing - but being cooped up with KIDS is a whole other ballgame.
If you’re trying to stay in shape but find it difficult to stick to your work out when your littles are literally crawling all over you, here are some tips from Jennifer Fogle on how to get your kids involved and still get on a good sweat.
Jennifer and her husband Brett both own The Training Post Fitness in Fletcher, and they have two very active kiddos. Their number one rule is to lead by example.
“Get them involved!” says Jennifer. “Lead by example and show them the importance of staying active.”
Jennifer says you should find ways to include kids by modifying your workout so they can participate, or create a kid-friendly version while you do the actual workout.
“YouTube has some great resources for kid workouts that they can do while you do your workout,” she adds.
If your kids are too young to participate, Jennifer recommends trading off workout times with your spouse or partner, or find a time in your day where your kids will play well independently (hello Netflix) or are napping, etc.
“Even if you can only get in 15 to 20 minutes, it is better then not getting it in at all!”
No matter what, it is important to make it a priority and be consistent, she says.
We know it’s hard finding time to exercise while you’re trying to get through homeschool activities, cooking, cleaning, working, and trying not to freak out. But here is a list of some fun exercises you can do with your kids that are simple and don’t take a lot of brain power. It’s amazing how just a few simple exercises can reset your thinking and mood.
1. Mountain Climbers
Get into a push-up position and then alternate bringing your knee to your elbow.
The idea is to move fast and work up a sweat.
2. Bear Crawls
Palms and feet flat on the floor, arch your back so that you look like a momma bear. Race your kids across the room.
3. 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.
4. Push Ups
Straightforward and to the point. Just be sure your hands are in line with your pectorals and your booty isn’t arced in the air.
5. Sit Ups
Another classic. Feel free to tuck your toes under the sofa or coffee table if you need a bit of support, or, ask your kids to hold your feet and vice versa.
From standing, squat down, place your hands on the ground, and jump your feet back into a plank position. Lower body to the floor for a push-up. Push back up to plank. Hop feet back in and stand up.
7. Calf raises
From standing, lift up onto your tiptoes and hold, then lower.
If anyone can’t pull them off, just try to approximate the move. Look out for breakable furniture.
9. Crab walks
Sit with your knees bent and feet flat on the ground; place palms on the ground behind you. Lift hips a few inches and walk forward on your hands and feet like a crab, then walk backward.
10. Crab toe touches
From your crab position, lift the left leg and right arm and try to touch your toes. Lower and repeat on the other side.
11. Handstands against a wall
Make it a game and see who can hold it the longest.
12. Hip bridges
Lie on your back with knees bent and feet flat on the ground; rest arms by sides. Press feet firmly down as you slowly lift your hips off the ground; hold for a few counts, then lower.
Bend forward at the hips and place hands on the ground with knees slightly bent, then walk them forward until you’re in a plank position. Now walk feet in to meet your hands and stand back up.
Lie on the ground on your belly, chest lifted off ground. Flex your feet (toes on the floor), engage legs, and lift the body up, balancing on forearms and toes. Keep the entire body strong and butt in line with shoulders and heels. Hold.
15. Side leg raises
Lie on one side, with your feet and hips stacked; prop yourself up on your forearm. Align shoulder over elbow. Lift your top leg straight up, keeping foot parallel with the ground and flexing your toes; pause at top, then lower.
16. Side planks
Lie on one side and prop yourself up on your forearm. Stack your feet and hips. Lift hips straight off the ground. Hold. Repeat on the opposite side.
17. Squat jumps
Stand with your feet hip- width apart, bend your knees, and squat your butt back and down, then jump straight up in the air, and land back down in the squat with knees bent.
Lie facedown, with your arms and legs extended. Slowly lift your arms and legs off the ground as high as you can; keep the neck relaxed and look down at the ground. Hold, then lower. Burpees: From standing, squat down, place your hands on the ground, and jump your feet back into a plank position. Lower body to the floor for a push-up. Push back up to plank. Hop feet back in and stand up.
Kids are naturally born squatters. See who can get the deepest squat or the most squats in 60 seconds. To do this one, stand with your feet shoulder’s width apart, and do deep knee bends. Make sure keep your knees behind your toes and your arms out straight.\
20. Butterfly Kicks
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 of the floor, as the move gets more difficult the closer the action is to the floor.
Snag a fitness timer from the app store on your phone to time your workout. Aim for 40 seconds of work, followed by 10 seconds of rest. Alternate through the activities above and aim for a 30-minute workout.
Other fun ways to stay active
We hope you find these exercises useful and that you’re also finding time to get outside. As a runner, I tend to choose exercises I can do outside with my daughter, but I have trouble motivating my 8-year-old to run. We have found other ways to exercise together (push-ups NOT recommended) that are fun and encourage my daughter’s competitive side. She loves riding her bike, so what we like to do is find a semi-empty parking lot or street, and choose a line in the parking lot to “race” to. This has helped me with my sprints, and my daughter loves beating me to the finish line (every time). As long as I don’t pull something, this is our new fun activity.
Stay safe, healthy, and most importantly - SANE. If you would like to share some tips on how you’re staying active during this time, please email firstname.lastname@example.org.
Stephanie Buss is the Marketing Coordinator for iDaph Events & Timing and is now an expert homeschooler, which has also made her an AVID runner. 🙂
Past iDaph Blogs
Welcome to the 2020 Hendersonville Triathlon on September 20th! If you haven't already... #1 Please READ through our DIGITAL EVENT GUIDE. #2 You can also LISTEN to our Podcast with race info HERE. #3 CHECK OUT THE HUB MAP HERE and get familiar with the event hub...
We can’t wait to cheer you on at the Hendersonville Triathlon on Sunday, September 20th at Patton Park in Hendersonville, NC. Thank you for supporting our event and our small business. We have created an Interactive Digital Event Guide to help inform our...
A note from Daphne We are so grateful to be heading into a new season and such a beautiful one in the mountains of Western North Carolina! We can't wait to start feeling the cooler temps and see the leaves turn from green to glowing orange and red! What a gift our...