The TRU Parenting Workout: Workout and Connect With Your Kids at the Same Time

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TRU Parenting workout image

We are already several weeks into the New Year. How are you doing on your resolutions and goals? Some of the top new year’s resolutions for parents often include spending more time or more quality time with the kids as well as fitting in some regular exercise and losing weight. I know these two things are both on my list of goals for the year. The struggle parents often have is that these two goals often feel like they conflict with each other. We’ve always got that wrestle going on in our mind. If you’re like me, you find yourself saying things like, “I haven’t gotten my run in today but I haven’t spent any time with the kids yet today either.” We find ourselves struggling to weigh which takes priority. I mean, they’re both important, right? It becomes easy to spend so much time trying to decide what we should do that we end up doing neither.

Well, this year I set a goal that was in line with both of the resolutions listed above. My goals were…

1. Spend one-on-one time with each of the kids at least once p/wk. This is time that is devoted to just them and me rather than just spending time together as a family.

2. Get back to my pre-baby weight (I have a tendency to gain weight with my wife when she is pregnant but when she gives birth and loses the weight of the baby, I don’t). In conjunction with this goal I set the goal that I would exercise every day whether it was 2 minutes or an hour, I would get my sustained heart-rate up every day.

The good news is that I am on my way to reaching these goals. Setting doable daily tasks has been a key in moving toward these things. With that in mind, there have been a couple days when I have gotten home from work and had not fulfilled my daily goal to exercise but I also had not had any quality time with the kids. I found myself having this debate again over which I should do. Then I had an epiphany. Why not do both at the same time?

From that question came the following full body resistance workout that is not only an awesome workout that gets your heart rate up and builds muscle, but the kids absolutely love it! It was the perfect marriage of getting some weight training exercise in and spending fun, quality time with the kids.

The TRU Parenting Child Weight Full Body Workout (Best results using children of varying sizes and weights. My 9, 7, 5 & 3 year old children worked great!) Do one of the exercises from each area of the body. Do as many repetitions as you can at a quick but safe pace. Do the circuit 1 to 3 times depending on your preference. Examples are shown below.

Disclaimer: I am not a licensed/Certified trainer. You should check with your physician before starting any exercise regimen. Do the following exercises at your own risk and/or risk of your child. These exercises have been fun and effective for me and my family, but you should make sure to use discretion and the utmost safety precautions before trying it. Do not lift your child if they are too heavy for you and if you do lift them, do so safely. Only use these exercises if your child is an enthusiastic, willing participant.


Baby Benchpress

clip_image002_thumb.jpgPile on pushups


Kid Curls

clip_image006.jpgHanging child tricep press


Kid overhead press

clip_image010_thumb.jpg“Pick’em ups” with optional hugs


Rug rat Reverse crunch’s

clip_image014.jpgPile of plank


Piggyback squats with optional calf raises

clip_image018.jpgPiggyback lunges


Cradle rows

clip_image022.jpgSuperman contest

clip_image024.jpgFull body:

kid on a shelf

clip_image026.jpgOther Alternatives to exercise with your kids (cardio).


Ride bikes


Yard games, races or sports

The Child weight full body workout may not be an every night occurrence but at those times when you know you may not get to your exercise for the day or when you just want to play with the kids, give it a try. My kids absolutely loved providing the weight for my workout. They laughed and giggled and begged for more the whole time. It was fun for all of us and man, was I sore the next day.

What other indoor and outdoor exercise options do you do with your kids?

Family lifestyle portrait of a mum and dad with their two kids having funIf you enjoyed this article and would like to read more like it, enter your email below. You’ll get the weekly TRU Parenting Newsletter as well as a FREE sample of the TRU Parenting ebook “5 Jump Starters for Powerful Family Cycles.”

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