Family WOW! Get out and play a sport as a family. Some examples are golf, mini golf, tennis, basketball, soccer, or swimming. Or try something new, a long bike ride or a hike at one of the great state parks. Keep track of how long you were outdoors and the following day perform 1 squat and 1 push up for each minute you were outdoors. The den Daas family took their family fitness to the driving range on Sunday Funday and will be splitting 60 squats and push ups tomorrow. #havefunstayfit
Go to a local track. Every community should have one in the area. Ride bikes to the track, then perform the following circuit.
2 - 100 meter sprints 2 - 200 meter sprints 2 - 400 meter sprints 1 - 800 meter (2 laps) 1 - 1,600 meter (4 laps) Scale as needed, for example do one of each or pick 3 to do. Then ride home or out for a family snack. Here's a tough workout that get your heart rate up this weekend. Pull Ups can be modified by doing jumping pull ups.
200 meter run 2 burpees/2 pull-ups 200 meter run 4 burpees/4 pull-ups 200 meter run 6 burpees/6 pull-ups 200 meter run 8 burpees/8 pull-ups 200 meter run 10 burpees/10 pull-ups Finish by doing push ups until exhaustion. Do this workout with a partner:
Run 200 meters 10 synchronized burpees Run 400 meters 10 synchronized push ups Run 200 meters 10 synchronized jump squats Run 400 meters 10 synchronized straight leg raises Run 200 meters 1 minute plank hold Run 400 meters 100 synchronized jump ropes This weeks WOW involves a baseline workout to help you measure future improvements in your health. Have each family perform the following and record it for future reference.
Split into teams of two and complete the following circuit. One team member works for 2 minutes while the other team member rests.
Perform the following exercises:
 In teams of 3-4 complete the following:
One person goes at a time while the others rest. 30 singles on the jump rope, 7 burpees and a ball carry for 100 meters 20 minutes AMRAP (as many reps as possible) Work as hard as you can when it is your turn, then rest. If you have a medicine ball use that, if not a soccer ball or basketball will be fine. #havefunandstayfit #familyfitness |
