Having a fit family is important. Try these 9 exercises for a fun parent and child workout that will make for great family-bonding time! Scroll below to see all the videos.
9 Workouts To Do With Kids
If you take a look at the current fitness state of America, one of the first words that unfortunately pops into mind is, “overweight.” In fact, recent estimates by the Centers for Disease Control and Prevention show that 6 in 10 adults are overweight. More alarming is the fact the our kids aren’t far behind, as 1 in 5 children already face weight woes and are classified as obese. Studies show these numbers have tripled since the 80’s!
So what’s behind this increase in obesity? Things I’m sure you’re already aware of….consumption of fast foods and soft drinks, lack of physical activity, and increased time spent watching television and on other electronic devices such as phones and video games.
While preaching better nutrition and increased physical activity to kids is essential, that message will be more effective if parents step-up and serve as better examples of good health for their kids. Parents need to take a good look at themselves to gain a better understanding of what the future holds for their kids. Studies show that at least 80 percent of overweight children have overweight parents!
Parents can play a large role in helping their kids achieve more physical activity by engaging them in activities that are fun and beneficial to both the parent and the child. If kids see their parent exercising regularly, they are more likely to accept it as a normal part of their own lives.
In fact, why not make the time to exercise together? It can be something as simple as regular walks or bike rides or something more challenging like partner workouts or races. Working out together is a great way to spend time together and develop shared interests and goals.
Personally, I love working out with my kids. My 12 year old son is very athletic and the competitive side of him enjoys the challenge of working out with me and or my wife. As he’s grown, he’s become much more confident and aware of what his body can do and often has a goal to catch-up to or even beat his mom and dad when it comes to the workouts/exercises we do. He takes part in our structured youth workouts at our facility with kids his own age, but also likes to sneak-in workouts with us whenever he can.
My 9 year old daughter, on the other hand, is one of the least competitive people on the planet, and that’s ok! She simply enjoys “playing” with us and coming up with her own games that involve running, jumping, balancing, throwing, catching, etc. With her we enjoy the imagination that comes along with the physical activity. She’ll come into our gym and pull out stability balls, BOSU’s, agility hurdles, bands, jump ropes and medicine balls and somehow turn it all into a giant obstacle course!
So whether you want to come up with a structured workout routine or simply add in daily “games,” both you and your kids will benefit from the physical challenge and the time spent together!
Check-out these videos of my son and I getting in some of our favorite exercises together. These can be done almost anywhere and can easily be pieced together to create a fun but challenging workout circuit.
1. Partner Band Chest Press
Do 10 reps each in an “I Go – You Go” format for 5 total rounds.
2. Partner Band Squat and Row
Do 5 reps each in an “I Go – You Go” format for 5 total rounds.
3. Partner Band Lateral Shuffle
3 step shuffle for 3 reps in an “I Go – You Go” format for 5 total rounds. Perform the same thing facing the other direction and shuffling to the opposite side.
4. Partner 5 Planks
Perform for a set number of reps (20-30 hand slaps) or for a set time (30 seconds-1 minute) for 3 rounds.
5. Pro Agility Race
Place 3 cones every 5 yards and decide which direction you’ll both go to start the race. Start at the middle cone, race to the first cone, turn and race to the 3rd cone and then finish in the middle. Alternate which cone you head to first and perform 10 total rounds.
6. Reverse Pro Agility Race
Same as above except you start in opposite directions to see who gets back to the middle cone first.
7. Med Ball Chest Pass with Push-Up
Perform 3 sets of 10 reps.
8: Balance and Catch
Balance on one foot while playing catch with a ball. Go for a set time, a set number of catches, or until someone falls off balance.
9: Quick Foot Ring Agility
Perform a set number of reps (20-30) or go for a set time (10-15 seconds) in an “I Go-You Go” format. You can do any type of quick foot drill….scissor steps, hops, in-in/out-out, jacks, etc.
About the writer: Ken Grall is a Certified Strength & Conditioning Specialist (CSCS) and owns and operates an Edge Fitness in Madison, Wisconsin. Learn more about Ken.