If you are like a lot of families, then you are constantly looking for new and fun ways to spend time together, create more memories, and express your love for one another and, in my opinion, there is no better way to do that than to exercise together because the Families That Workout Together, Stay Together!
It’s simple.
Think of some of the benefits that you can get from exercising regularly such as the following:
- Feel Better
- Look Better
- Sleep Better
- Improve Your Mood
- Less Stress
- Strengthen Your Heart
- Improve Your Quality of Life
- Improve Your Chances at Living a Longer Life
Now think about receiving those same benefits from exercise WITH your loved ones.
Wow! What an incredible quality experience to share with your spouse and/or children, right?
Prioritizing your health together as a family can pay off immensely no matter what your current fitness level is. By making this commitment to fitness together and holding one another accountable, you are not only going to be receiving all of those benefits listed above but you will get to spend more time together as a family while creating new positive habits to help one another become healthier physically and mentally.
Fitness is even more important when you have kids because as most things does, the habit of exercise starts at home. So be sure to lead by example and be that source of inspiration for your child to have a high self-esteem, a positive self-image, and a healthy lifestyle….and don’t be afraid to start them young!
You don’t even need an expensive gym membership or even any fancy equipment to exercise and improve your fitness level, you just need to have the desire to get better, do better, and be better.
For example, below we have listed a home-based workout with 7 exercises that you can incorporate into you and your family’s life just 2 – 3 days per week that requires NO EQUIPMENT. Try it out ASAP:
High Knees
Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand. As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time. Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands. (2 Sets of 45 Seconds)
Push-Up
Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Push back up. (2 Sets of 15 Reps)
Step-up Knee Raises
Stand beside a sturdy bench with the right foot on the bench and the left foot on the floor. Keeping the right foot stationary, pull yourself up, raising the left knee in the air. Return to the starting position. Upon completion of the amount on reps on your right leg, then repeat the exercise on your left leg. (2 Sets of 15 Reps on each leg)
Single-legged Hurdler’s Drill
Stand behind one end of a bench anywhere between 12 – 30 inches high (i.e. you can also use a chair or a coffee table) and while balancing and hopping on the left
- Raise the right leg in the air and “clear” the top of your bench, moving the right foot from the left side to the right side of the bench, going back and forth and still hopping on the left leg.
- Switch legs on the second round of the circuit. (2 Sets of 15 Reps on each leg)
Standing 3 Point Leg Swings
With core engaged, balance on right foot and swing left leg forward as high as possible until you feel a stretch and engagement of the core. Draw left leg back into starting position without touching ground then immediately swing leg out to side until you feel a stretch in the inner and outer thighs, glutes, and obliques. Return left leg to starting position— once again without touching the floor—then swing left leg backwards as high as possible, engaging the hamstrings, glutes, and lower back. Repeat entire sequence as fluidly as possible, perform all reps on one side before switching and repeating with the opposite leg. (2 Sets of 5 Leg Swings in Each Direction)
Mountain Climbers
Begin in a push-up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. (2 Sets of 15 Reps with Each Leg)
Bicycle Crunches
Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. (2 Sets of 25 Reps with Each Leg)
