Warm-Up
This is a great opportunity to teach your kids the importance of having a proper warm-up at the beginning of any workout.
Do 3-5 minutes of light cardio, like jump rope, jumping jacks, or some easy jogging.
Follow this up with the dynamic stretches listed below.
Your kids may think that stretching is “boring” so this is the perfect time to explain to them the benefits of this part of the workout.
Dynamic stretching during a warm-up has been shown to increase power output when compared to static stretching and will make workouts more effective.
Arm Circles
- Stand tall with your arms outstretched to your sides and parallel to the floor.
- Make small circles with your arms going forward for 10 reps, then backward for 10 reps.
- Then make larger circles forward for 10 reps, and backward for 10 reps.
Arm Cross-Overs
- Stand with your arms outstretched to the sides and parallel to the floor.
- Move your arms across the center of your chest and let them criss-cross each other.
- Steadily move them back out and repeat, but this time cross them with the opposite arm on top.
- Continue this for 10-20 reps.
Leg Kicks With Arm Reach
- Kick your left leg out straight in front of you while reaching for your toes with the right hand.
- Then kick your right leg out and reach to your toes with your left hand.
- Repeat for 10 reps on each side
Inchworm
- Start on your hands and feet with your hips in the air in an inverted V position.
- Walk your feet as far forward as possible while keeping your legs straight.
- Then, walk your hands out, extending your body into a plank position.
- Then raise your hips up again into an inverted V and repeat 5 times.
Main Workout
Keep the workout short and fun so that the kids don’t see this as “work” but rather as something that they can enjoy with dad!
These moves are great at improving your kids’ fitness and getting them interested in different types of exercises.
You can modify the moves depending on your kids’ ages and levels of fitness.
Let them know that it is okay to rest during the intervals!
Demonstrate the exercises for them so that they can see the proper form.
And when they see you having fun working out with them it will keep them motivated to want to exercise.
Set 1
Burpees for 30 Seconds, Rest 30 Seconds
- Stand with your feet shoulder-width apart.
- Squat down and place your hands on the floor.
- Kick back into a push-up position.
- Do one push-up.
- Jump your legs back to a squat and jump up, throwing your hands above your head.
- Land and repeat.
Jump Rope for 30 Seconds, Rest 30 Seconds
You can do standard two-footed hops, or if your kids are a little more advanced try switching it up with alternating one-legged hops.
Mountain Climbers for 30 Seconds, Rest 30 Seconds
- Start in a push-up position.
- Bring your right knee forward under your chest, then return the leg back.
- Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Push-Ups for 30 Seconds, Rest 30 Seconds
- Start in a plank position, with your shoulders over your wrists and legs out behind you.
- Contract your abdominal muscles and keep your back straight.
- As you lower and exhale, bend your elbows outward to the sides.
- Your kids may not be able to do a standard push-up to start, so you can also have them start on their knees.
Repeat that circuit three times. Rest for one minute. Then move on to Set 2.
Set 2
Alternating Jump Lunges for 40 Seconds, Rest for 20 Seconds
- Start in a split stance position with your hands on your hips and your knees bent at a 90-degree angle with your right leg forward.
- Lower your left knee toward the ground while bringing your right thigh parallel to the floor in a lunge position.
- Push off the ground, jump and switch the position of your legs while in mid-air, landing into the lunge position with the left leg forward.
- Repeat, switching legs on each jump.
Side to Side Push-Ups for 40 Seconds, Rest for 20 Seconds
- Start in a push-up position.
- Move to the right with your right arm and right leg while bending at the elbows to lower your chest to the ground in a push-up.
- Extend your arms to return to the top.
- Then repeat to the left side.
- Continue alternating sides.
Jump Squats for 40 Seconds, Rest for 20 Seconds
- Stand with your feet hip-width apart.
- Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor.
- Explode off the floor and jump as high as you can.
- Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.
Tricep Dips for 40 Seconds, Rest for 20 Seconds
- Sit on the floor with your knees bent and feet in front of you.
- Place your palms on the floor behind you.
- Your hands should be underneath your shoulders, with your fingers facing toward your body.
- Extend your arms to lift your butt.
- Then bend your elbows to lower yourself back down without bringing your butt completely to the ground.
- Extend your arms again to come back to the top.
Repeat this circuit three times. Then cool down for 5-10 minutes.
Cool Down
Just like with the warm-up, this is the time to teach your kids how important it is to cool down after a hard workout.
Research in school-aged children has shown that static stretching following exercise improves flexibility, which in turn will help prevent injury.
This is especially important if your kids are learning new exercise moves.
Glutes Stretch
- Sit on the floor.
- Bend your left leg while keeping your right foot flat on the floor.
- Cross your left leg over your right thigh.
- Hold for 15-20 seconds, then switch sides.
- You can pull your legs in for a deeper stretch.
Quadriceps Stretch
- Stand upright and hold onto a door or chair for support.
- Grab your left foot with your left hand and pull your heel up towards your butt.
- Hold for 15-20 seconds, then switch sides and repeat.
Arm/Shoulder Stretch
- Stretch your right arm across your body while pulling into your body with your left arm.
- Hold for 15-20 seconds, then switch sides and repeat.
Triceps Stretch
- Raise your arms overhead and bend your left elbow.
- Use your right hand to pull your left elbow behind your head.
- Hold for 15-20 seconds, then switch sides and repeat.
