Kids have so many opportunities to use electronics, when screen time is over, encourage them to do as much as they can outside. Every once in awhile, it’s fun for them to exercise with you. Exercise time for adults is usually when we decompress before the day begins or after the day ends. It’s good alone-time. It’s stress-relief. But when kids see you working out, they want to do it too and that’s a great example to be setting for them. When they understand that Mommy or Daddy wants to take care of their body and try to keep it healthy and in shape, it motivates them to be healthy too. So sometimes we work out together. And … you might be surprised to discover that all will actually enjoy it.

Do a warm-up to get everyone limbered-up and ready. Don’t push them in any way. What’s most important is that they have fun doing it. If they are having fun exercising, then they always want to keep going. With a circuit-style workout, they can look forward to a change in the next exercise. Nobody gets bored doing the same thing for a long period of time. Have some music blasting. Music always makes exercise more fun.

STRENGTH BUILDING WORKOUT

• Planking
• Squats
• Push-ups
• Crunches
• Lunges
• Side leg raises
• Burpees
• Mountain Climbers
• Butterfly Kicks
• V-ups

GENERAL FLEXIBILITY ROUTINE

• Touch Toes – 15 Reps (Touch toes quickly, come right back up and repeat)
• Lunges – 10 reps/leg
• Side Lunges – 10 reps each direction
• Butt Kicks – 25 yards
• High Knees – 25 yards
• Arm Circles – 20 reps
• Trunk Twists – 20 reps
• Side Bends – 20 reps

10 MINUTE SUPER KID WORKOUT

• 1 min jumping jacks
• 30 sec Side Lunges
• 30 sec Squats
• 1 min Jog in place
• 30 sec Burpees
• 30 sec Lunges
• 1 min Jump in place
• 30 sec Mountain Climbers
• 1 min butt kickers
• 30 sec lunge kicks
• 30 sec squats
• 1 min March in place
• 30 sec Side Lunges
• 30 sec Push Ups

20 YARD DASH WORKOUT

Place cones 20 yards (60 ft) apart in a zig-zag fashion or pentagon. Start each exercise at each cone and then dash to the next cone. Repeat the circuit if desired.

• 15 Jumping Jacks
• 15 Squats
• 15 Push Ups
• 15 Burpees
• 15 Skater Hops

SPRINT WORKOUT

Do several short sprints. Run along with the kids if you can to make it interesting.

• 50 m short sprints
• 100 m sprints
• 200 m dash
• 400 m or the longest stretch/circle that you can get

STAIRCASE WORKOUT

This is similar to the sprints workout and it is a very good anaerobic workout that will really help in building their explosive strength

• Run up the stairs (at least 4 floors) [DO NOT run down, but just walk down the stairs]
• Jump up the stairs (both feet together)
• Hop up the stairs (single leg hopping) [at least 2 floors]
• Frog jumps on the stairs (at least 2 floors)