Workout Wednesday - Workout With Your Kids

By: Stacia Naquin Email
By: Stacia Naquin Email

Keeping consistant with a workout routine can be difficult for multiple reasons. One obstacle that many can relate to is finding time to fit in a workout while parenting. One way to overcome that obstacle is to try and include your children in your workout. At times it may not always work, but fitness should be something that should be a part of the whole family's lifestyle.

Try setting up at least one to two times a week where your workouts include your kids. You'll be surprised at how much they enjoy the challenge. This can be done at a park or in your living room. One thing that Jerod and his wife have done with their kids has been to set up a circuit training workout in the living room. They set up stations of different exercises that they each take turns doing. Sometimes Jerod makes up the routine, and sometimes the kids throw in things that they have learned from their P.E. classes or from sports that they have been involved in. Jerod says it's fun to see what they have picked up from programs that they are involved in.

Keeping kids active has been increasingly more difficult year by year. As technology increases, our movement decreases. The availability of ready to eat food also contributes to even more of a sedentary lifestyle. This trend has unfortunately been passed down to our kids as well. Jerod says parents need to not only set the example of a healthy lifestyle, but also involve your kids in the activities that promote one. A great gift to give to anyone is the ability to be active and not be on the sidelines. "Demonstrating to your kids how to push yourself to be strong and fit will benefit them for life. You will teach them how to stay in shape while you are benefiting from exercise as well," he said.

Remember when working with kids that the key is to keep it fun. Keep things moving and create excitement with the exercises. Try using a timer and switch execises every thirty seconds or so. Encourage them on how well they're doing and how much better they get at the exercise. Maybe put on some up beat music that they like so they enjoy it even more.

An example circuit that you can try is:
1. Squat with overhead press
This can be done with any kind of weight. I sometimes have my kids use soft, weighted balls that are safe for them. You may also try bean bags. Stand with your feet shoulder-length apart. Hold your weight with both hands in front of your chest. Bend down with your knees and hips while maintaining proper posture. Be sure to not let your knees extend past your toes as you squat down. As you rise back up, lift your weight over your head. Extend your arms up while your extending your legs. Repeat during the thirty second period.

2. Push ups with rotation
Not all kids may be strong enough for push ups, so you can regress to being on your knees as an alternative. Start with your hands and feet (or knees) on the floor. Your hands should be spread out slightly past your shoulders. Lower your body into a push up. Upon returning back to the starting position, raise one arm and rotate it above your body. Once you've rotated it as far as you can, return to the starting position, repeat the push up, and alternate arms to rotate.

3. Drinking Bird
Stand with your feet slightly closer than shoulder length apart. Raise your arms up in front of you at shoulder length. Keep your arms parallel with the floor as you bend at the hips as far as you can. Make sure you feel a stretch in your hamstrings, but not your lower back. Raise your body back up to full extension of the hips. Repeat through the thirty second period.

4. Super Snow Angels
Lie down on your belly with your arms out past your head. Raise your arms and legs at the same time. While both arms and legs are raised spread apart your arms and legs as far as you can. Bring them back together, lower them down, and repeat.

5. Leg raises
Lie down face up with your arms spread out. With your legs straight, raise them about twelve inches. Spread them apart. Bring them together. Lower your legs without touching the floor and repeat.
Keep in mind that you can change things up as much as you'd like. The main thing is that you're keeping things fun for the kids. Enjoy being a part of their healthy lifestyle.

For more tips on fitness and other related topics, reach Jerod at 24 Hour Fitness, 719-244-9532.


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