Workout of the Week - Full Body
Now I totally get it, exercising with small kids around can feel like an ulmighty challenge sometimes. There's the constant interruptions, snack breaks, stopping fights or someone launching themselves off the sofa, the nappy changes, outfit changes, change equipment here, try something else here and then just trying again tomorrow or using the kids as weights.
So workouts for busy parents need to be quick, effective, and adaptable to unpredictable schedules.
I like to incorporate resistance training and high-intensity interval training (HIIT) into my workout plan so I know Ive had a good session and can keep it under 30 minutes long.
As well as exercising, hiking is my passion so bringing the kids along too is a great physical and mental challenge! But doing that, playing football outside, building dens, making obstacle courses are great ways to promote fitness but also encourages family bonding and sets a healthy example for our children.
The biggest thing that will help no matter your fitness goal, is consistency. So find what works for you and stick to it.
Full Body Workout
This week’s workout is full body and uses dumbbells and kettlebells.
Always complete a warmup before exercising and a thorough cool down (I know that can seem impossible sometimes, as soon as I finish I’m normally rushed into the kitchen to make dinner or stopping someone jumping off something).
A1 - Squats
A2 - Jump Squats
B1 - Deadlifts
B2 - Bent Over Rows
B3 - Nordic Hamstring Curls
C1 - Kettlebell Swings
C2 - Kettlebell Clean and Press
C3 - Russian Twists
Aim to complete 3 - 4 rounds of each set with 10 - 12 repetitions of each exercise with 45-60 seconds rest between each sets.
3-4 x 10-12
Strength training 2 - 3 times a week is recommended in order to be healthy, achieve your fitness goals and to make physique changes.
It can also improve bone density, joint health, muscular strength and help to boost our mood and health. Additionally, the biggest benefit is that our children see us exercise and set a healthy example for them and their future.
Give this workout a go and let me know how you get on!