Mom & Kid Exercises – Designed by a Trainer!
As if exercise wasn’t hard enough to fit into your day…once you add kids to the equation it seems near impossible. Our favorite trainer, Jeff Wilson of Finish Line Fit has put together exercises you can do at home with the kids.
Team Cambiati has been working out with Jeff and loving it! Let us know if you’re interested in group training with us. He can also train you at your own house (so you’ll feel like Beyonce) or design custom work out programs for you to do on your own.
Mom and Baby
Weighted Lunges: While standing, hold your baby in both arms against your chest. Lunge forward with one leg, then come back up to starting position. Alternate legs or focus on one at a time, your choice.
- Reps: 2 sets of 20 lunges (10 on each leg).
- Tips: Make sure to keep your back perfectly straight, and try not to lean forward. And, as always with lunges, make sure that the knee of the front leg never passes in front of the toes.
Supine Bridge: Lie on your back with your baby on your lower stomach. Bend your knees and keep the feet flat on the floor. Lift your booty off the ground as high as you can get it (you’re making a straight line with your body – from knee to shoulder). At the highest point of the movement, your feet, shoulders and head should be the only things touching the ground. Squeeze your glutes at the top… Feel the burn!
- Reps: 2 sets of 20 lifts.
- Tips: If your baby doesn’t have head control yet, they can lean against your legs and you can cradle the head with your thighs.
Jeff says: “Make sure Baby has fun too by making eye contact with them, tickling, and adding fun sound effects!”
Mom and 5-Year Old
Plank: From prone position (face down), lift your body up so you’re on your elbows and toes. Tighten your belly button towards your spine, and make sure your booty doesn’t drop below your shoulders.
- Reps: Aim for 60 seconds, but if you’re not there yet – work up.
- Tips: Have your kiddo next to you, copying your position. Make it fun by having a contest – who can hold it the longest?!
Scissor Kicks: Lie on your back next to your child. With your legs as straight as possible, lift both feet towards the ceiling. While holding one foot up, drop the other leg towards the floor keeping the leg as straight as possible. Bring that leg up and repeat with the other. Aim for controlled movements (engage those abs!) and don’t put your leg down on the ground between lifts.
- Reps: 2 sets of 16-20 kicks
- Tips: Make it harder by dropping one leg while the other is on its way up.
Mom and 10-Year Old
“Pass the Ball”: Sit on the floor with your back to your youngster with a soccer or basketball (unless you have a 4-lb medicine ball). Pass the ball to your child on one side, and have them pass it back to you on the other side. Your bodies will be constantly twisting during this exercise (so great for the core!). Go as fast as possible!
- Reps: Aim for 20 clockwise, and 20 counterclockwise.
- Tips: Time yourself and see if you can beat your time with subsequent attempts!
Burpees: Who doesn’t love a burpee?! Start by standing upright. Drop into a pushup position – then jump your feet foward again and stand up. Once you’re back completely upright, jump UP! and extend your hands as high into the air as possible. Repeat until you’re so exhausted you collapse (just kidding!).
- Reps: 2 sets of 10-12 reps
- Tips: Try a “Burpee Challenge” for 20 days… do 1 burpee the first day, 2 on the second, 3 on the third, etc. (Fun, right??)
Now grab your child (any of them will work, actually) and get movin’! Have fun!
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