Monday, September 15, 2014

MOVE IT MONDAY #4 {Family Walk Workout}

Welcome back to MOVE IT MONDAY. Sorry it has been a couple of weeks since I have posted a workout because it has been really crazy around these parts. We just moved and I am finally feeling settled. But I am back this Monday with a fabulous outside workout that you can bring your kids along with. Last Move it Monday I shared with you a workout on the track and field you can find the whole workout and explanation HEREYou can also find the bleachers workout HERE  and the first workout in the park HERE and an introduction to the series HERE, you can also find all of my other workouts I have shared on the blog since Last year through the search box on the side or the links I provide at the bottom of this post. 

Today I am super excited to be sharing with you a fun family walk/jog workout. I love this one because the kids and hubby can easily come along, have fun and it is over in 40 minutes. You get cardio and your strength in and it can be done when ever you can fit those 40 minutes in in your busy day. I love the saying it isn't about find the time to workout, it is about making the time. I love that because us as moms have a hard time taking time for ourselves, and when we do we feel guilty but I am here to tell you right now you are worth it. You can take that 1/2 hour to one hour a day to better yourself, because when you do it clears your mind, puts thing in perspective, gives you a sense of renewal and helps you to be a better mom. So now that I have made that all clear lets get started. There is no equipment needed, except you and your kids,

Let's take a closer look at each exercise and break it all down before we get started....

For the warm up, since there will be a lot of walking you are just going to do some stretches on your own

A TABATA is a short 4 minute workout of 20 seconds of work, 10 seconds rest and repeat until the 8 rounds are up. This can be any skill you are wanting to work on. If you are doing two skills you will do 4 minutes of one and then 4 minutes of the other. For this workout we are just working on one.

Burpees- Start in a standing position, bend down to a squat with your hands on the ground, push your feet back into a push up position, go down into a push up, come back up to push up top position, bring your legs back into the squat and stand straight up with a jump and hands over head at the end. 

Your workout is going to be a family walk/jog. Depending on your level of fitness or what you are feeling that day this can either be a brisk walk or a jog with your family. Now to make it a little more challenging and make you sweat a little harder you are going to do a different exercise/skill every 5 minutes. 

After you have walked/jogged 5 minutes you are going to stop right where you are and you are going to do 40 weighted lunges. To add weight you are just going to put one of your kids or a weighted backpack on your back while you do them.

Weighted lungeStart straight up then go down into a lunge with your chest up, your knees bent to a 90 degree angle and your hips and shoulders in a straight line, then push back up to a standing position, switch to the other leg and then repeat.

Run your second 5 minute and then stop and do 30 jumping squats.

Jumping SquatStart in a standing position with your feet about shoulder width apart. Before you do the squat it is important that when you are squatting down to keep your torso vertical, your weight on your heels, knees push out- tracking over the feet. Then when you squat down you will keep your eyes forward and slightly up, your arms out for balance, and squat down until the crease of your hips are at or below your knee, squeeze your abs in,  keeping a good lumbar curve and chest up, then stand back up and jump and repeat.

After another 5 minute walk/ run you will do 20 elevated pushups

Elevated push ups- You will put your feet up on a curb or stair. On your hands and toes, core tight bum tucked under and hips in a line. Go down to chest on the ground and push back up.  Make sure your elbow are tucked into your sides as you bend them and not out to the sides. You want your elbow pointing back. 

Another 5 minutes and you will do 25 situps

Crossfit situpsThis is pretty much just like any other sit up but you are going to bend your knees, open your hips and put the bottoms of your feet together in a butterfly position like the picture above then you will proceed with the sit up until you touch the ground in front of your toes.  Lay back and bring yours arms above your head, then using your abs and pulling your back down to the mat sit up, lay back down and repeat.

5 more minues walk/ run and then you will do a 1 minute wall sit.

Wall sit- With your back up against a wall, or pole you will sit until you are in the position of a chair. You want your legs to be bent to a 90 degree angle. Your feet are shoulder width apart and your cheast is up with your arms to your side, in front of you or above your head.

Once your 1 minute wall sit hold is over you will end your workout with your last 5 minutes of walking or jogging. And there you have with the walking and strength about a 40 minute workout that is sure to make you work hard and sweat that your kids can enjoy with you.

Make sure to come and check out more of my At home workouts 
and don't forget to check out my blog each Monday for a motivational/workout Fitness post. 

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1 comment:

  1. Hey there! I blog over at Messes to Memories and found you on the Pinterest FB group. I love this post and how you involve your kids in getting fit!! I have a Fit Mama series on my site and think you would be a fabulous guest post... Let me know if you're interested! :)



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