For most of us, summer schedules can be a bit hectic. It means family vacations, juggling kids' camp schedules and often having the kids at home more than I would like!! Although I am lucky enough to be a morning person and can still get most of my workouts in through my 6 AM classes, there are days when it just doesn't work out. Especially those days when the kids are at home or we're away on vacation.
Fortunately, I've had a lot of great, creative instructors who helped me realize how easy it can be to put together your own workout. So whether you're at home, on vacation or just out and about, here's one I pulled together that made it easy to include the kids. All we needed was a basketball, a TRX and a Tabata timer (there are many free options available through the App Store). If you don't have a TRX, the same exercises can be done without one or with a towel on a non-carpeted floor.
We only got through 6 rounds (rather than the normal 8 rounds of Tabata) but that was MORE than enough to tire them out and tire me out!
Exercise 1: Side Shuffle with Ball Passes (for all 8 rounds of the Tabata set)
Have your child line up across from you but about 6-8 feet away to the right. When the timer starts, side shuffle towards each other and pass the ball when you are facing each other. My oldest and I did this with a basketball so he could practice his dribbling skills and I could attempt to be coordinated while shuffling. It was HARD but fun!
Exercise 2: Squat Jumps alternating with Jumping Jacks
The boys don't love Squat Jumps as much as I do so they went for all Jumping Jacks which is always a great option for kids. I chose to alternate Squat Jump and Jumping Jacks so I could get some glut work in.
Exercise 3: Wide Splits alternating with Mountain Climbers (Using TRX or Towels on a non-carpeted floor)
These are some of my favorites. As you know, I LOVE a good core workout. I hooked up my TRX to a beam on our back deck but you can always do the same exercises with a towel on a hardwood floor or tile floor in the bathroom. With the Wide Splits, I getting into plank position with my feet in the TRX band and essentially separate my legs as far as I can while keeping my core stable. These are HARD for me. If you're using a TRX, just staying in plank for the 20 seconds is a great option as well. I alternated this with mountain climbers while having my feet in the TRX. The best way to get a core workout with TRX Mountain Climbers is to go slower. Trust me, you'll feel it!
Exercise 4: One Legged Push Ups
The boys had a blast with these. Start in push up position and left one leg. Do as many push upas as you can in the 20 seconds and then switch legs for the next round. You will definitely feel these.
Exercise 5: Tag Team Sprints
Depending on how many family members you have with you, you can make this a family relay. In my case, I had both the boys with me so they tag teamed while I sprinted the entire 8 rounds. Set up a starting line and a turning point. We were on our back deck so we ran the length of the deck. The boys lined up as a team next to me, when the timer started, I sprinted and one of the boys sprinted with me. When he got back to the starting point, he would high five his brother and then his brother would sprint with me. They loved it since they essentially beat me every round!!
Exercise 6: Side Planks
I love a good side plank. I decided to add a bit of a challenge by having my top leg in the TRX and my bottom leg on the ground for stability. Then I would hold it for the full 20 second round. My goal is to be able to do this while raising my hips up and down and inch. I'm not there yet but hoping to be able to do it by the end of the summer!! The boys did side planks along side me but on the ground.