7 Ways to Combine Playtime and Fitness: Week 2

{28 Days} Exercise with your Kids

Contributing Writer: Alaina Holland our fitness expert from Holland Family Life

Here’s part 2 of our 28 Days of Mommy & Me Fitness Fun with: 7 Ways to Combine Playtime and Fitness. If you missed Part 1 you can go here and for the month of February you stop by here every Monday for the next 7 tips and exercises.

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{Day 8} Run & Walk with Stroller: whole body cardio

Focus: Endurance Cardio Training. Spend at least 20 minutes in cardio workout with either a fast walking pace or running. If you like getting outside, smelling the fresh air, and exercising, it is worth your money to invest in a jogging stroller while your child is young. If you don’t have a jogging stroller go for a quick walk with your child strapped to you in a secure way. When you slow down share a nursery rhyme or song with your child for some fun interaction or if you can talk and run sing with them.

Do: At least 20 minutes of fast walking or jogging

3 times a week for 3 weeks in a row to start seeing results.

Note: If you want faster results bump up the time to 30 minutes a day for 4 days in your week for the next 3 weeks. But you must watch your sugar intake during these three weeks. Eat healthy whole foods. Avoid fast foods, carbonated sugary drinks, and anything that comes in a pre-made package!

Tip: To keep me motivated I personally love to use Nike+ tracking when I go running.
I have a chip in my Nike shoes that tracks where, how long, and how fast I run. I have a free App on my phone (found here) http://nikeplus.nike.com/plus/products/gps_app/ that syncs with the chip in my shoe. The app even has a training feature for a 5K, 10K, Half Marathon, and Marathon with a coach to help you accomplish your goals. We just love it this is not a sponsored post by Nike though I wouldn’t mind a Nike gig, he, he, he.

I can also link it up on Facebook and Twitter for encouragement to continue pursuing my goals. You can even ‘run’ or ‘race’ with others who have the device in a different city, state, or country! When you involve friends you are more likely to complete your goals. Accountability is the unlocking key to exercising.

To read more about the Nike+ tracking devices go here: http://nikeplus.nike.com/plus/.

{Day 9} Abdominal Cuddle Twist: abdominals, back, biceps, & triceps

Focus: Flatten those abs! When I weaned my boy he still wanted his mommy cuddle time. Some days I was happy to give it to him and other days I was wondering why he was so clingy. Once I started recognizing his clinginess was due to wanting to be close to me I started rocking him in my arms and singing him a song. This is also a great abdominal work out if you concentrate.

Hold your kid in your arms. Twist to your left side tighten up your abs. Twist to the right concentrating on contracting your abs.

Do: Twist left then right for one count. 12-15 complete twists for 3 reps.

{Day 10} Chase the Ball {and your kid}: cardio & calves toning

Focus: calf shaping and cardio. My son is just the age to enjoy chasing the ball. Get up from the lazy parent bench on the side of the park and chase your child as they chase the ball! Now if your kid gets distracted on the dog that just entered the park and stops chasing the ball you can do calf raises while standing in place.

Do: When not running do 3 sets of 10 calf raises to start to feel the burn.

Continue chasing and calf raising for at least 15 minutes.

{Day 11} Tricep Dips: Triceps, quads, abdominals

Focus: Toning your arm muscles. Depending on the age of your kid have your child hold on or strap him to you. You can do this exercise on the park bench, your living room couch, or a sturdy coffee table. Support your weight with your arms while you put both legs a good distance away from you out in front. Bend at your elbows keeping your elbows facing the back at all times. Dip down until your arms reach a 90 degree angle. Slowly lift back up contracting your triceps.

For an extra challenge do the same amount of dips with one leg up. Then switch to the other leg.

Do: 3 sets of 6-8 dips.

Child not participating well? Don’t fret it, let the kid down to play and continue your reps. When your kid seems interested again put him back up. Sometimes when I do these my kid just wants down and other times he wants to do more!

Tip: When you work out your triceps its always a good idea to do the same amount of repetitions for your biceps as well. Your body was created to work all together.

Note: These next 3 exercises are wonderful toning for your lower legs. Do them all in one week and you will start seeing results.

{Day 12} Lunge Pass: quads, hamstrings, gluteus, abdominals

Focus: Quad strengthening. Gather some other kids (or more of your own) and have your toddler work on his fine motor skills while you work on your lunges. Pass the ball from person to person and when it gets to you lunge down to pass the ball. Switching legs that lunge each time its your turn again.

Do: 3 sets of 8-12 reps of lunge passes.

Tip: To exercise well you must plan ahead. Mark your calendar and set your goal for when you will exercise in your schedule for the next 3 weeks.

{Day 13} See Saw Gluteus Maximus: back, abdominals, quads, calves, hamstrings, gluteus

Focus: Buttocks Toning. Put your toddler on the sea-saw, if they are old enough to hold on themselves get on the other side. If they are not stay on the side they are on to help stabilize them. As you are pushing your child with the sea-saw downward focus on dipping low to engage your quads. If your kid complies with you try to hold the dip for 10 seconds (or longer for more of a challenge). Lift up and repeat.

Do: 3 sets of 12-15 dips in each set. With at least 10 seconds of holding time in the dip.

Note: I read a quote one time that said “There is no bad weather, just inappropriate clothing.” If it’s cold outside bundle up and go outside! When your kids get moving and you get moving the cool air will feel good.

Tip: Make sure to wear clothes you can move around in easily when you take your kids to the park. This way you can exercise by doing the monkey bars and stretching while watching your kids play!

{Day 14} Squat Pick Up: gluteus, quads, hamstrings, abdominals, back

Focus: Daily duties exercise. Encourage your kids at a young age to start picking up their own toys by helping and demonstrating it for them. Make it an exercise and you can kill two birds with one stone! Squat to pick up the toys/clutter instead of bending over. You can even do this when your kid is napping and your picking up around your house.

Do: Concentrated squat movements throughout your whole day

of pick up after your toddler and house cleaning chores.
You will end up doing more squats

in your day than you were planning on!

Tip: Exercise does not have to be all at once in your day. It is preferred to get your heart rate up for at least 20 minutes for a cardio routine but for toning exercises you can do throughout your whole day and they all count!

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