A 20-minute family workout in the living room
You need muscle work twice a week and the kids need to burn off energy every day. Push the coffee table back, and in twenty minutes you'll all have done six stations twice, with you in it, not just coaching.
- Time
- 20 min
- Cost
- $0
- Ages
- 4 to 14
- Where
- Living room
What you need
- A clear patch of floor and a bare wall
- A phone or kitchen timer
- Six sheets of paper and a marker for station signs
- A towel or mat for the floor moves
- Water bottles for everyone
Before you start
- Clear the floor. Push back tables with sharp corners, pick up toys, and go barefoot or in grippy socks, not slick socks on hard floors.
- Space between people. Arm's length apart for jumping jacks and high knees, so nobody gets kicked or elbowed.
- Start easy. CDC says start slowly and build up. If you have a chronic condition, ask your health care provider what activity is right for you.
- Stop if anything hurts, for you or them. Sit out a round and drink some water.
Steps
- Make six station signs. Make six signs (jumping jacks, wall sit, bear crawl, push-ups, squats, high knees) and tape them up.
- Warm up for three minutes. Lead three minutes of marching, arm circles and an easy jog in place.
- Show each move slowly. Do two slow reps at each sign so everyone sees how each move looks.
- Run the circuit twice. Work 40 seconds, move 20 seconds, six stations; rest a minute, then go around again.
- Cool down together. Walk slowly until breathing settles, then stretch and drink water. About three minutes.
- Let a kid pick next time. Ask which station to swap out and let a kid choose one new move for next time.
If it stalls
- If a kid gets silly and stops trying, make them the timer and the countdown caller for a round. They'll want back in.
- If the little ones can't hold a wall sit, let them count out loud while they try. Ten seconds is a win.
Workouts this week · push-ups in round two
Signed off: can do this.Signed by Date