The 15-Minute Family-Fitness Workout
By Kim Miller and Shannon Dougherty
Models: Shannon Dougherty and Kari Burghardt and their daughters
Photos: Stephanie Heymann, stephanieheymannphotography.com
Exercise has a wealth of benefits, including reducing stress, preventing disease, helping to control weight, increasing life expectancy, and improving focus. Studies show that active kids are more likely to become active adults, which illustrates the important of teaching them at a young age that exercise can be fun! The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate exercise a day. To reach that goal, why not include them in your family-fitness exercise routine, creating a family activity that’s healthy for everyone?
This quick family-friendly workout can easily be done in your backyard, at a park, or at your favorite vacation location this summer. If your children are old enough, have them do it with you, and if they are younger, give them a role in helping.
Set timer for one minutes per exercise. Rest one minute in between. Continue for a minimum of 15 minutes.
Setup: Lie facedown, placing hands shoulder width apart and keeping your body in high-plank position. Allow your small child to climb on your back (be cautious of added weight).
Action: Slowly lower your chest downward until it almost touches the floor. Pause, then return to starting position.
Squat with Kid
Setup: Place your small child on your back. Sit with feet shoulder width apart and hands holding on to child.
Action: Slowly sit back into a squatted position, keeping your chest up and stomach in tight. Squeeze your glutes as you stand up to starting position.
Setup: Get a rope of the correct length for jumping. Handles should reach under your armpits when standing on the middle of the rope.
Action: Jump over the rope with feet together, one jump per turn and keeping elbows in close to your side.
Sit-up to High Five
Setup: Lie down with knees bent and feet flat on the ground. Have your child kneel on your toes. Place hands behind head.
Action: Slowly crunch up, lifting your head and shoulder blades. Give your child a high five before lowering to start position.
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