The other day I was filming for FitMomTV and my 8 year old asked if she could do a workout "for the Fit Kids of the Fit Moms." I was so proud of her and very surprised what she did on camera the first take. The show isn't edited yet but I am excited to share the exercise routine with you and your fit kids! Enjoy!
Goal: Do 8 of each movement and HAVE FUN!
Start with feet together, move the feet outward: heel toe heel toe to count of 8
Clap 8 times as you put both hands on the floor
Walk your hands forward to a count of 8
Do 8 push ups (I am so impressed she could do 8 real push ups!)
Walk your hands back in to count of 8
Clap 8 times as you stand back up
Walk your feet back together to a count of 8
Do 8 jumping jacks
Start with feet together, move the feet outward: heel toe heel toe to count of 8
Clap 8 times as you put both hands on the floor
Walk your hands forward to a count of 8
Do 8 push ups (I am so impressed she could do 8 real push ups!)
CBS Health: "Flab to Fab" Workout: Plyometrics: leaping, bounding and jumping movements and increase muscle speed and power. They are easy to do anywhere-even at the beach! Best of all, they are fun to do and it's like being a kid again! Enjoy!
Exercise 1: Jump Squat
Starting position: Stand with feet slightly wider than shoulder width apart, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until you upper leg is parallel to the beach.
The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head. Land on your toes and round off onto your heels. Repeat 15 times.
Tip: Try and jump as high as you can. Exhale as you jump.
Exercise 2: Split Jump
Starting position: Stand with one foot in front of the other, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until your front leg is parallel to the beach. Your upper and lower leg should be at 90 degree angle.
The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head. Land on your toes and round off onto your heels. Repeat 15 times each leg.
Tip: Try and jump as high as you can. Exhale as you jump.
Exercise 3: Split Switch
Starting position: Stand with one foot in front of the other, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until you upper leg is parallel to the beach.
The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head and switching your feet so that the back foot is not in front. Land on your toes and round off onto your heels. Repeat 15 times.
Tip: Try and jump as high as you can. Exhale as you jump.
I love tips and tricks that can easily be done throughout the day. Better yet, here are my favorite tricks to do while you are working out. It doesn't require any more time, but will give you faster results. Since you are "changing up" your regular exercises and routines, you are making your core work harder and more efficiently. Here is how you do it...
Motivating millions around the world!
Focus on each and every exercise you are doing. Visualize your muscles literally contracting and releasing with every rep. Concentrate on feeling the muscles work from your "nose to your toes."
Close your eyes when you do abdominal floor or fitness ball exercises. Visualize your abs contract and release and focus on your abs doing all the work-not your arms.
Hold a heavier dumbbell in one hand when doing strength training exercises like side raises, shoulder presses and biceps curls. The instability will naturally cause your mid section and core to work harder to keep your body balanced.
Perform standing exercises on 1 leg as opposed to both legs. Maintaining your balance will strengthen the muscles in your calves, hamstrings, glutes and abs more so than with both feet on the ground.
2010. GET BUSY GIRLS....New Study Means MORE GYM Time for WOMEN needed to maintain weight...
3/24/10: Los Angeles Times. American Medical Association recommends 60 minutes a day of exercise to maintain weight. Previous studies: American College of Sports Medicine: 150-250 min/week; Institute of Medicine: 60 min/day;
Dept. of Health & Human Services: 150 min/week; American Heart Assoc.: 30 min/day, 5 days/week of moderate activity or 20 min/day, 3 days/week vigorous activity;
