Sunday Fun Family Fitness Week 1

Every Sunday through April, we will be sharing ideas for fitness activities the entire family can do together to stay active while staying at home.  

Today we are taking it “Old School” with a circuit of activities popular in the 70s and 80s.  We used 5 stations, but you can add more if you have more family members or if you want a longer workout.  There are simple things you can add, such as jumping jacks, running in place, burpees, push-ups….or any other activity the family agrees on.  You need to have at least as many stations as the number of people participating.  We then used an app that plays music and “beeps” every minute to let us know it’s time to change to another station.  We repeated the circuit 4 times for a 20 minute workout,  but you can modify to complete as many as you desire.  You could also add something in between each completion (maybe run up and down the street together).  

Here are our five stations;

  1. Hop Scotch – This is a favorite with all ages.  We took the “rolling” aspect out of it and used it more like an agility ladder, jumping singles and doubles as depicted, turning around at the end and going back.  
  2. Hula-Hoop – Several minutes total of Hula-Hoop and you will be feeling your abs the next day….guaranteed!
  3. Skip-It – When I was a kid, I did this so much I wore a huge hole through the lemon on the end (mine was very fancy).  Since we couldn’t purchase one of these at the store, we made our own in just a couple of minutes.  Instructions can be found below.
  4. Jump Rope – Keep it simple, or mix it up with some twists and double jumps.  No matter what, your heart rate will be up and you will get a great workout.
  5. Sevens – This not only works the body, but adds a cognitive aspect to the workout.  Using a tennis (or bouncy) ball, toss it against a flat surface and catch without letting it hit the ground, repeat for a total of 7 times.  Then, toss the ball against the flat surface, letting it bounce once before catching it for a total of 6 times.  Repeat for 5 with two bounces, 4 for 3 bounces, 3 for 2 bounces, etc. for as many times as you can before the end of your turn.  

Always make sure to start with a warm-up and finish your workout with a cool-down/stretch.  

You can see our demo on our YouTube Channel  here – https://www.youtube.com/watch?v=N4rt55Hp-dU

Skip-It  Instructions –

You will need:

  • Empty, small water bottle
  • Change
  • Rope or tubing
  • Embroidery Hoop
  • Optional – Decorations (washi tape, duct tape, sparkles, beads, glitter)

Instructions:

  1. Poke a hole in the lid of the water bottle
  2. Cut about 24 inches of rope and poke one end through the top of the lid, make a knot to secure (inside the lid)
  3. Fill about 1/4 of the bottle with change (optional decorations of beads, glitter), secure the top to the bottle
  4. Knot the opposite end of the rope to the bolt on the embroidery hoop
  5. Optional – cover the bottle with washi tape or duct tape for decoration

 

 

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