This 6-Minute Animal Kingdom Workout Will Give You And Your Kids A Sweat
BY LUCY D'AGUILAR, FIT & EATS
Jul 12, 2019
What could be more fun than gathering your kiddies and getting in tune with your inner animals? Your kids will LOVE acting out like the animal kingdom, and will burn off some of their energy. Meanwhile, you'll get a little sweat on too.
There are many ways you can turn these exercises into a fun workout for you and your kids, no equipment needed.
Start on your hands and knees making sure your shoulders are directly above your hands and your hips are directly above your knees (like a table). Tuck your toes under and lift your knees an inch off the floor. Now imagine a glass of water balancing on your back (don’t spill it) and slowly walk forward, keeping your hips as low as possible.
Start with a wide stance (feet wider than your hips) with your feet slightly turned out. Hinge at your hips to squat down, keep your chest up and try to tap the floor with your hands. Don’t round your back to touch the floor, just go as low are your hips will let you. From the bottom of the squat, exhale and spring back up with a little hop like a frog.
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Start crouching down on the floor with your feet together and your hands down in front of you. Keep your hands placed firmly on the floor and jump your feet up into the air. You can go straight up and down or you can jump your feet from left to right.
For this one, start seated on the ground and place your hands next to your bum. Bend your knees so your feet are planted on the floor hip-width apart. Lift your bum so you are supported by your hands and feet. Step one foot and one arm sideways so you walk along sideways (like a crab). Remember to keep your bum up in the air.
This one is tough. The key here is to keep your bum as low as possible (at the bottom of a squat). Your own range of motion will determine how low in a squat you can go. You'll notice your kids will likely be able to get all the way down to the floor, but don’t worry if you can’t. When you're at the bottom of your squat, stay low and walk along like a little waddling duck.
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Start this one off in a plank, then reach your opposite arm and leg forward. Keep nice and low while moving forward slowly.
You and your kids’ fitness will benefit the most if you have time to play and explore your animal moves together. Use animal exercises to create a circuit-style workout or you can add them to a hike, run or a trip to the park. My favorite is to turn the exercises into a game. Grab some dice and number each exercise one through six. Next, roll a die and whichever animal it lands on is the one you do. Pick a distance for you to do the exercises or a number of laps you want to do up and down your hallway. I find about 30 to 60 seconds of activity per animal is good depending on the age of the child.
If you have any ideas about how you can incorporate these moves into your day with your little one, let me know. I’m always up for learning new fun ways to interact with my kiddies. Happy healthy workouts, families!
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