The following are ways you can play with your kids and get some exercise into your day.
Kid Swings This is one of our kids favourites.
When you are playing with your kids, if they are 5 or under, you can swing them(like kettlebell swings) from under their armpits up until your arms are at eye level. Allow their feet to touch the floor for a quick break and then swing them up into the air again. Make sure you squeeze your belly button towards your spine on the up and down phase. To ensure your lower back from doing the “jock thrust” as i like to call it (lower back con-caving inwards) squeeze your butt super hard on the up phase. You can use this exercise with the HITT method do 30 sec ON then a 10 Sec Rest or more if you are still out of breath, (it depends on your fitness level) do eight rounds.
The Fun Animal Workout
Another game you can play with your kids is pretending like your different animals:
A frog (good for the butt and quads) make sure your knees don’t go over your toes.Use the HITT method and do 30 sec hops with 10 sec Rest, repeat three times.
The monkey, bringing your feet up high in the air and bending side to side. The same 30 sec of work and 10 sec of rest, three times.
The crab walk start on butt, hands behind you, lift butt off the floor and walk backwards with your hands and feet (you can add counting reps aloud to help your kids learn their numbers).The same 30 sec of work and 10 sec of rest, three times.
The alligator, super hard! Walking on all fours, super tight core and stay low to the ground. Your kids will love this one. Add some rolls (imitating how alligators roll) and get up and go again.The same 30 sec of work and 10 sec of rest, three times.
Do a little stretch at the end and you are done!