I have always loved to move. Whether its playing organized sports, being busy around the house, working as a PT in the clinic, getting outside and doing anything, exercising… I like to move my body. Part of it’s my personality of just not enjoying sitting still or seeing all the things I could do as I do sit still (my to-do lists in my head never end), but another big and more important aspect of it is I feel better.
I am 13 months postpartum with my 3rd baby and I am finally feeling more consistent and stronger when exercising again. I’ve been active for the last 13 months, but I’ve struggled finding a way to re-incorporate more formal exercise. I’m an early bird, but not good at working out in that time. I was also finding myself frustrated with feeling like I could not find time for a workout most of the week when home with my kids. I know I am an example of 1, but I have started working out with my kids beside me at home the past several months and I’ve found a bit of a groove again.
My workouts are often short, interrupted or incomplete but they’re happening and I feel good! So today, I want to share 5 simple workout ideas you can do with minimal equipment at home with your kids in 20 minutes or less.
5 TYPES OF WORKOUTS TO TRY AT HOME WITH YOUR KIDS WITH YOU
**all exercises are linked to videos of the movements**
1. Anything with a set of dumbbells… It’s amazing how challenging 2 dumbbells and some full body movements can be.
WORKOUT SUGGESTIONS:
For time:
50 rounds of 2 DB deadlifts+2 DB lunges, rest as needed
OR
5 rounds:
10 DB manmakers
100 meter DB front rack carry
2. Tempo work for strength… grab a set of dumbbells and lets slow the pace down to really increase the amount of time you’re under load
WORKOUT SUGGESTIONS:
5×5 DB front squats with 3 seconds down, 3 seconds up; Rest 1 min between sets
Into…
3×8 Alternating DB bent over rows with 2 seconds down; Rest 1 min between sets
3. Body weight EMOM’s… Every minute on the minute you complete a different movement
WORKOUT SUGGESTIONS:
EMOM 12 (12 minutes of work alternating between)
Minute 1: Air squats
Minute 2: Push ups
Minute 3: Sit ups
Minute 4: Rest
4. Quick high intensity burners… Short and sweet but will leave you feeling like you worked out for an hour
WORKOUT SUGGESTIONS:
As many reps as possible in 6 minutes:
3 burpee+3 air squats; rest 20 seconds and repeat
Tabata-style 20 seconds of work followed by 10 seconds of rest for 8 rounds
Movement 1: Plank shoulder taps
Movement 2: Reverse lunges
5. Some longer duration walks… keep up with a speedy toddler on a bike or add in some hills and rememeber if this is what your movement looks like in a day, you’re doing it!