Fitness & Family

Stay fit at home....

Exercise is important at any age and it comes with an abundance of benefits:
  • Promoting a healthier, longer life
  • Preventing injuries
  • Improved memory
  • A stronger heart
  • Protecting bone density

Studies show that at least 30 minutes of moderate physical activity should be performed on most days of the week. This is just as true when it comes to children and their activity levels. As most of you parents already know, kids have a LOT of energy and need to exercise that energy daily to keep us sane!  Why not include them in our daily exercises? Family fitness can be fun and beneficial for improved moods, sleep and overall health. Try these family friendly workouts & let us know what you think!

Lower Body Strength Training Workout

Exercise Tip: Be sure to get your heart rate up before and stretch after your workout. Although this exercise targets your lower body, keep your belly button pulled towards your spine (keeping the core tight), and keep your weight on your heels.

1. Squats x 20 Reps

With hands out in front of you, make sure you look straight ahead. Pull your glutes back, while keeping your core pulled in. Reach the bottom of the squat (approximately keeping your hip crease just above your knees), and stand back up while ensuring that you squeeze your glutes at the top. Repeat.

Exercise Tip: Make sure your knees are not caving in, and instead, point out towards your toes on every squat.


2. Lunges (Static Hold) x 30 Seconds Right Leg, 30 Seconds Left Leg

Keep your hands on your hips, or if you feel like you’re ready to add weight, then hold a 3-8lb weight at your chest. Hold the lunge in the bottom for 1 second, then switch legs.

3. Lunges (Alternating) x 20 Reps (each leg equals one rep)

Keep your hands on your hips, or if you feel like you’re ready to add weight, then hold a 3-8lb weight at your chest. Hold the lunge in the bottom for 1 second, then switch legs. Repeat.

4. Deadlifts x 20 Reps

Start with the weight at mid-shin (if needed use dumbbells, or soup cans even)! Make sure your back is in a straight line, while at a 45-degree angle (ie. no hunching). Breathe in, and stand up to the top with a proud chest, squeeze your glutes, and as you exhale, hinge at the hips and bring the weights back down to mid-shin. Repeat.

*Repeat this workout 3-5 rounds, depending on skill level* 


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