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Exercises to do with kids at home

4 Awesome Exercises with kids at home

Things are a bit crazy these days. Gyms and studios are closed and if you’re like most people, you weren’t quite prepared to be exercising at home full time. By now workout routines at home are getting a bit stale and challenging with the family at home ALL THE TIME. 

For motivation, we’re giving 4 fun ideas to spice up your workouts. These exercises with kids will get you in shape and the best part is… your kiddos will actually want to do these with you! Take a look below for the inspiration you need to make the most of your exercise at home. (Psst! While you’re at it, grab our NEW Strong Revive® supplement to help you thrive and recover like a boss!)

Squat

Kids love being on your shoulders. I remember being on my father’s shoulders for what seemed like hours as a kid. That bodes well for you since keeping kids busy is one of the biggest challenges with home workouts. For this one, throw your little minion on your shoulders and rep out a few slow controlled squats. Aim for 10 before doing a lap around the living room( Bonus credit for making velociraptor noises). After about 30 seconds, rinse and repeat. Aim for 5 total sets.

THE MOVEMENT: Give your son or daughter a shoulder ride while performing squats with slow controlled form. Take a short walk around the room before performing another set. Aim for 5 sets before putting your kid down and grabbing a drink.

GREAT FOR: Thighs, Glutes, and a little Cardio

exercises with kids
Squat Exercise with kids

Walking Lunges

Lunges are challenging on their own. They’re a thigh burner and definitely elevate the heart rate. Plus, they are killer on the glutes and hamstrings. However, they can be quite challenging when your kid is running through your legs as you’re making a “bridge.” So, to solve the problem simply scoop them up for a little piggyback ride! 

THE MOVEMENT: For this exercise, you need a space you can do about 10 lunges consecutively but you can do stationary lunges if space is limited. Grab the little tyke and assume the piggyback position. Perform 5-10 lunges with each leg before reversing direction. You should aim for about 10 reps per leg for each set. Grab a rest and then repeat. For an added challenge you can carry your child in the front. This will challenge your back and core a bit more.

GREAT FOR: Booty, Hamstrings, and Thighs

Father plank pushup with son

Pushup Planks

I started doing these with my son mainly out of necessity. Every time I would try some pushups my son would instantly recognize me as the jungle gym that I am and want to crawl on top of my back. This usually caused me to have to hold a pushup plank position to allow him time to get in position. After a few rounds of this, I quickly realized it was far more challenging for the whole body. 

THE MOVEMENT:  Place your small human on your back while in a pushup position. Hold for 5 seconds before performing a push-up. Repeat for 10 reps or as many as you can do.

GREAT FOR: Chest, Triceps, Shoulders, and Core

Toddler Swing to Thruster

This is a great finisher but be careful, your child may not want you to ever stop. My son and I started doing this because he thought it was fun but then I started wondering If I could actually get some exercise in while I was doing it. It turned out to be a win-win since he had a blast and I was breathing hard.

THE MOVEMENT:

  • To start, grab your child under the arms, holding around their chest (It’s important not to swing them by their arms since this can actually cause injury and shoulder dislocation). Next, start with a simple swing up in the air, then through your legs, and back up high in the air. That is the first part of the movement. At this point, your kid’s grin should tell you it’s working. 
  • The second part is called the catch and press. When you feel the momentum shift from up in the air to falling back down, perform a squat guiding them through the whole movement. Once in a deep squat, stand up quickly and press them back into the air. Repeat the whole sequence 10 times.
    • Important: I don’t recommend actually letting go of your child at any point but some parents like to throw high into the air after the squat. Use your best judgment as to what your skill level is. 

GREAT FOR: Legs, shoulders, and cardio


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