No-Gym Workouts

May 28, 2010, By Kurt Simonsen 1 comment

The warm-up. Start by jogging in place, and make the kids do it, too. Swing your arms back and forth, mix in some random jumping jacks and leap into the air like a star. Try being a little silly, as the kids will respond in kind without a doubt. There is no reason to treat this like a chore, standing there stretching one arm at a time while counting to 10. Dynamic movements that get the heart rate going will do just fine. When you're winded and begin to break a sweat, you're ready to go.

The push-up. Old faithful. Start with the basic movement and do three sets of as many as you can. Want some variety? Try putting your feet up on the couch, widen your hands, pull both hands in, go really slow moving down and quick going up. Want the kids to get down and dirty? Compete. They do one and you do one. Want a real challenge? Have one lay on your back while you pump a few out. It'll hurt but the giggles you hear will be worth the pain.

The triceps dip. Run to the dining room and get a chair. Put your hands on the edge, legs on the floor, and dip down. Make it harder by putting your feet up on the couch or another chair. Make it easier by bending your knees and leaving your feet flat on the floor. Make it more fun by telling your little girl to kiss your cheek each time you complete one dip, and have your son lay beneath you while you dip until you just touch his belly. They'll laugh to no end when you cry about not being able to do any more.

The squat. With your arms across your chest and feet a shoulder-width apart, squat down with a flat back, trying not to let your heels come off the floor. Go to 90 degrees and come back up. That's one. Feeling strong? Throw your son on your shoulders. Feeling funny? Make it like a seesaw. Have your kids stand opposite you and they go up when you go down, and then reverse.

The plank. Hit that core and tighten it all up at once. Forget shoving your feet under the couch and hammering out a bunch of useless, back-cracking sit-ups. Get on your elbows, straighten your body down to your toes and hold it. Go side-by-side with the little guys and see who can hold it for the longest.

In the end, you can do as many sets as your time allows, but stop if it becomes a chore. Working out at home shouldn't become laborious. It can be an element of your day that not only helps change your body, but also draws the family together.