By Angela Bekkala
While exercise is often a parent’s time to decompress, it’s also a great activity to do with your kids when there’s not time to squeeze one in. It’s good for kids and parents to be active, and doing it together allows parents to set a good example of how physical activity is important for a healthy body and mind.
The next time you can’t make it to the gym or your kids have excess energy to burn, crank up some music and get sweating together with these 10 exercises. Do each exercise for 60 seconds and repeat the circuit two to three times. You’ll have a complete workout in less than 30 minutes, and your kids might even be a little less energetic.
Squat: Stand with your feet slightly wider than hip width, toes slightly turned out. Bend your knees and push your hips back to lower into a squat, keeping your chest lifted and your back straight. Squeeze your glutes as you return to standing. Repeat with a steady rhythm.
Push-Up: Start in a high plank position. Place your hands firmly on the floor with an engaged core and flat back. Bend your elbows to lower your body toward the ground, keeping your back flat and your body in a straight line. Keep your arms close to the body with your elbows facing backward. Exhale as you push back up to starting position.
Mountain Climber: Start in high plank position, then bring your left foot forward directly under your chest while keeping your right leg extended. Keeping your hands on the ground and your core tight to jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Repeat continually with a quick rhythm.
Plank: Begin flat on the ground. Bend your elbows and rest your weight on your forearms to make a 90-degree angle between your shoulder, elbow and hand on each side. Engage your core to form a straight line from head to toe. Hold this position.
Wall Sit: Slowly slide your back down a wall until your upper legs are parallel to the ground. Make sure your knees are directly above your ankles and your back is straight. Hold this position.
Star Jumps: Bend your knees and squat down. Your knuckles should brush the ground, your knees should be in line with your toes and your bottom should be parallel to the floor. Jump as high into the air as you can in one explosive movement, extending your arms and legs to the sides to make a star. Bend your knees as you land, and end in the squatting position in which you started. Repeat this motion with a quick rhythm.
Inchworm: Stand up tall with your legs straight and your knees loose but not locked. Then, bend forward so your fingertips touch the floor. Slowly walk your hands forward. Once in a push-up position, start taking tiny steps so your feet meet your hands. Repeat this movement, and remember to maintain an engaged core to relieve stress on the back.
Plank to Low Squat: Begin in a high plank position. Jump your feet to the outside of your hands, coming into a deep squat while leaving your hands on the floor. Quickly jump back to plank. Repeat this movement with a quick rhythm.
Alternating Reverse Lunges: Stand tall with your hands on your hips or overhead. Take a large step back with your left foot. Lower your hips until your right leg is parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to the starting position by pressing your right heel into the floor and brining your left leg forward to complete one rep. Repeat this movement, alternating sides.
Burpees: Start out in a low squat position with your hands on the floor. Next, jump your feet back to a push-up position, complete one push-up then immediately return to the squat position. Leap up as high as possible, raising your arms overhead and then returning to the low squat position when you land. Repeat this movement as quickly as possible while still maintaining proper form.