August 28, 2012 at 11:17 AM

Nyx Black is the owner of 3 Point Fitness and the instructor for the brand new Belles & Buggies Stroller Fitness Class beginning September 2012 on the Peninsula.

If you are a parent of (or care for) very young kids, you might feel like the traditional workout plan, complete with gym membership, just doesn’t always work out.  

Even when we have the time, thinking about getting the kids ready, loading them in the car, and getting to and from the gym, can be enough to make you say forget about it!  And trying to work out at home doesn’t always fare much better. There’s always something!  Many times our kids just want our attention and will do anything to get it!  I have a just-turned-5 year old, so I feel your pain! :)    

And while it’s definitely great to spend some time by yourself and exercise with no one to interrupt you sometimes, what about those times when it would be nice to keep your kids busy and exercise at the same time? Glad you asked!    

I have put together a balanced, 20 minute total body workout that you can do any time, and it actually involves fun for your kids!  You will get a great workout in, you don’t need any exercise equipment, and your kids will love the attention and fun!  This workout can be done with either one parent or with both, and several younger children. 

A few things before you begin:

• I’m sure it goes without saying to make sure the safety of your kids is a priority.  Make sure that there are no furniture edges, corners, or other hazards in the area you are exercising in.  If you become too fatigued to do the exercise safely, take a break and rest.

• Make sure you think about your own safety as well.  Always check with your doctor before starting an exercise routine if you have any health conditions or challenges.  Also, you always want to keep good form and posture (see exercise demonstrations), and if you are too fatigued to do so, take a break and rest. 

• Sometimes things won’t go as planned, or one of the kids may not cooperate, or one of the exercises just takes way longer than you thought, etc.  That’s ok!  Just keep up your part, and keep moving.  And feel free to improvise – if you and the kids are having a lot of fun on one move, keep going until you are ready to move on!

Here’s what you will need:

• A timer – here’s a free online workout timer.  Set it for 16 rounds of 30 seconds on, 30 seconds off on your computer or phone (or see options for intermediate and advanced exercisers below the workout).

• Paper plates, furniture sliders, or something else to slide on.

• A blanket.

• Your kids!

Here’s how it works:

1. Warm up for at least 2 minutes with the following routine:

• 15 seconds each: arm circles back, arm circles front, right leg swings (forward and back), left leg swings, and squats.

• 45 seconds: piggy back rides for the kids.

• If you need longer to warm-up, feel free to repeat a and b.

2. Then perform each of the 8 exercises listed in the table below for the time indicated (demonstrations are included), with active recovery between exercise as indicated.  Intermediate and advanced options are listed below the table.

3. After you complete all 8 exercises/recoveries, repeat all 8 exercises/recoveries one more time, following the instructions in #2 above.

4. Cool down for 2 minutes or as much as you need to, until your heart rate returns to nearly normal.  You can walk around the house, march in place, step side to side, etc.  Remember to stretch afterward.

 

Game/exercise	Primarily works	Perform exercise for	Recovery between each exercise
1. London bridge push-ups	Chest, core	30 seconds	30 seconds (walking, marching in place, etc.)
2. Hip bridge and toy balance	Glutes, core	15 seconds per leg	30 seconds
3. Squat and jump	Total body	30 seconds	30 seconds
4. Crab walk race	Total body	30 seconds	30 seconds
5. Warmer/colder	Lower body	30 seconds	30 seconds
6. Blanket slide	Back, core	30 seconds	30 seconds
7. Heavy legs	Lower body, core	30 seconds	30 seconds
8. Ski race	Back, core	30 seconds	30 seconds

 

Intermediate or advanced options:

• You can perform the more advanced movements shown.

• You can perform the exercises for 45 seconds each rather than 30 seconds, and then rest 15 seconds between exercises.  You can even perform the exercises for 1 minute and move from one exercise to the next with no rest.  Just set your timer accordingly.

If you have any questions, I would love to hear them!  Thanks so much and let me know if you give the workout a try.  And please excuse any funny faces I make in the videos! : )

Nyx

 

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