While we can’t control things like a new and unpredictable virus, the weather or the moods of our kiddos in these trying times, there are simple ways to incorporate movement and activity into daily life.
Working out a home doesn’t have to be boring! There are lots of ways to get your heart rate up and have fun in the process. The following workout can be done almost anywhere and are appropriate for both adults and school-age children.
Total-body Burn (Compound Exercises)
After a five-minute warm-up, repeat the circuit as many times as possible in 20 minutes. Finish up with a cool-down and stretch.
Equipment: Dumbbells if available, lower body band, mat
5-minute Warm-up
- Jog in place or air jump rope
- Lateral lunges
- Arm circles (both directions)
- Neck/head rolls (both directions)
- Leg swings
- Trunk rotation
| Exercise | Reps | Optional Weight |
| Stationary Lunge with Bicep Curls | 10 on each leg | Light-Medium |
| Squat to overhead press | 10-12 | Light-Medium |
| Glute bridge with chest fly | 12 | Light-Medium |
| Tricep dips on stairs or bench | 10-12 | |
| Traditional push-up (modified if needed) | 10 | |
| CARDIO BREAK – Screamer Lunges | 30 Seconds each leg | Medicine Ball |
| CORE: Side Plank (30 seconds each side) Bicycle crunch (20) Seated trunk rotations (20) Mountain climbers (20) | ||
| CARDIO BREAK – Speed Skaters | 30 seconds | Resistance band on ankles |
5-minute Cool-down/Stretch
- Child’s pose
- Cat-Cow flow
- Quad stretch
- Hamstrings stretch
- Standing figure four stretch
- Arm clasp behind the back
- Cross-body shoulder stretch
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