Bodyweight Movement with BB
This workout is all about core strength, mobility, increasing your heart rate, and having fun with natural movement! This workout can be done with any age as it consists of natural bodyweight movements in an environment of play. The earlier, the better, to start you children living healthy lives. But the more playful you can make it, the easier it can become a sustainable practice instead of a burden.
Workout
Warmup: Get moving! We like to race up the steps or run around the house or yard. Alternatively, you can do jumping jacks, run in place, or dance! Just get your body moving and your blood flowing.
Perform 3 sets of 30 seconds on + 30 seconds rest of each movement
L-Sit or Knee Raise
Hollow Body Hold or Dead Bug
Active Hangs (from bar or tree!)
Bear Crawl or Spiderman
"Weighted" Pushups
Cossack Squats/Side Lunges
Broad Jumps/Single Leg Jumps/Hopscotch
Sprints
Movement Tips
- You can easily adjust the times to make it more challenging, like 45 seconds of work followed by 15 seconds of rest. But remember, a longer amount of time does NOT mean "better." Go as long as you can while MAINTAINING PERFECT FORM. Then, increase your time incrementally as you progress.
- L-Sit - Core tight, shoulders away from your ears, work to push hips forward. Straddle legs or tuck position if it is too challenging.
- Hollow Body Hold - Make sure to keep the posterior pelvic tilt so your lower back stays on the floor. The higher your feet in the air, the easier the hold is.
- Active Hangs - Engage your scapula so it is an active hang.
- Bear Crawl - Hips high, tummy tight (drawing your belly button to your spine) and keep hips aligned with your legs. Slow, steady, and controlled movement!
- Weighted Pushups - Keep your core engaged and straddle your legs if the added weight is too much!
- Cossack Squats - Work to get your hips as low as possible. If the toe on the straight leg comes up that is totally fine.
- Broad Jumps - Land light on your feet and come into a squatted position. Work to jump as far as possible.
- Sprints - Exhale on your first step so you can burst off the line!
Dad Tips
- Stay engaged and active with your child -- physically, yes, but more importantly, mentally. It's easy to be on our phone, or do a little bit of work, but those small moments of potential connection are so important to take advantage of.
- Don't be over controlling. Do what THEY want to do sometimes and YOU adjust to that.
- Remember: your children mirror you, so if you want to inspire them to be active, you have to be exemplary and show them what that looks like.
- Life is about balance. Don't dictate what they do, it will never stick. Find a way to make it fun for them and they'll keep coming back.
