By Jenny Woudenberg, Contributing Blogger
Kids home for the summer might mean your school-hour gym classes are paused, but that doesn’t mean your workouts need to.
Some of the sweetest memories in life happen in the summer sun, so dedicate the next month to creating sweet and sweaty moments that your family will treasure.
Which means it’s time for a sweaty, splashy, and silly workout that you can do with your kids. Instead of paying a babysitter to go to the gym, throw your kids outside and show them that exercising can actually be a fun part of their day.
Step 1: Sweat and Smile
Set a timer for 4 minutes and turn up the jams!
- First 2 minutes: Step or climb on anything you see. Stairs, lawn chairs, trampolines, little playgrounds, or imaginary mountains.
- Last 2 minutes: Have each kid call out an animal, and everyone has to walk and act like that…including the noises. If you have older kids who would think acting like an animal is “cringe,” then have them race via running, jumping, lunging, or doing burpees across the yard. Whatever it is, just get moving—together.
Start with 4 minutes of cardio and then go a bit longer, week after week. I suggest tracking it on a chart and watching everyone’s confidence and sense of achievement increase with time.
Step 2: Strengthen Family Bonds and Muscles
Half of your family will be the counters and encouragers, and the other half will do the strengthening exercises and then switch. No matter the age, we all need cheerleaders, and this is a perfect time to let your family experience how good it feels to be motivated and supported by other people.
For bigger kids and teens:
- Using both arms at the same time, do 10-15 curls and overhead presses with weights or rocks. Focus on only using your arms and not the rest of your body to lift the weight. Next, do forearm planks for 30 seconds or until you can’t stay up. If you want an extra challenge, pair up and hold the other person’s legs up in a handstand for 10-30 seconds or longer. Repeat these exercises until you feel pumped and powerful!
For toddlers and little kids:
- BE the superhero toys you play with all day! Lay on your belly and hold your legs and arms up in the air. Fly around for about 30 seconds or as long as you can.
Step 3: Splash and Squeal
No one is too old (looking at you, momma!) to enjoy the most simple summer delight—dancing through sprinklers, a spraying hose, or slip ‘n slide! Keep the tunes blaring and end your workout with a silly and splashy dance party with your sweaty family.
Working out isn’t about losing weight. It’s actually about gaining: lifelong healthy and happy habits, confidence and strength, mind-body health, and, most importantly, gaining a more connected family.
Make this summer the sweetest and sweatiest one yet!
