|
Try to play a sport or do a physical activity as a family 3 times this week. For example: play basketball, go for a jog, make up a workout, challenge each other to a push-up or sit-up contest or pick an old favorite from our Family WOW archive.
#havefunandstayfit  Hero Edition
Loredo (in honor of Staff Sargeant Edwardo Loredo): 6 rounds for time of the following exercises: 24 squats 24 push ups 24 walking lunges (total) Run 400 meters (.25) Totals of 144 for all exercises and 1.5 mile run. *Hero workouts are meant to be challenging and a way to honor those who have made the ultimate sacrifice for their country. As with any workout you can scale it to your workout ability level. **If the volume is to much, cut everything in half. 3 rounds of 24 for all the exercises and same run. Totals here are 72 reps and 3/4 mile run. Perform as a family by splitting things up or perform individually. Game Edition WOW
Hungry Hungry Hippos Add some exercise to your family game night! Warm up: Each player does 1 minute of air squats. The player with the most amount of reps gets the first choice of hippo color, 2nd most second choice, 3rd gets third choice and 4th gets what’s left. Each game draw a random exercise card out of a hat. Each card will have an exercise on it, IE: burpees, sit-ups, squats, push-ups, lunges, etc. Everybody does that exercise at the end of the game. The amount of balls you collected X2 is the number of reps you perform. Winner only performs the number of balls they got, no extra.
This week make it a goal to have 2 vegetables with every meal ( breakfast/lunch/dinner) and all of your family deserts/snacks to be consistently healthy (include fruits/veggies). Listed below is an example of 1 day of eating for the den Daas family.
Breakfast: scrambled eggs with spinach & bell peppers Mid morning snack: celery with peanut butter & raisins Lunch: Turkey lunch meat, almonds & sandwich bag with mixed (broccoli & cauliflowers) Mid afternoon: small apple and sugar snap peas Dinner: Tacos with a kohlrabi ginger slaw & carrots Desert: Peanut butter banana ice cream (1 cup frozen bananas, 1/2 cup peanut butter, 1/4 cup milk) EMOM (Every Minute on the Minute)
Minute 1: 1 Push Up Minute 2: 2 Push Ups Minute 3: 3 Push Ups Minute 4: 4 Push Ups Follow this format until you can no longer perform the prescribed number of push ups in the minutes. During rest periods come up with 2-3 healthy snacks the family can make together after the workout. Family WOW Game Edition:
Connect 4 with a Burpee Twist I love bringing exercise into as many aspects of life as possible, so lets add it to family game night, but as one of my favorite chefs Emeril Lagasse would say "lets kick it up a notch!" Here are the rules: Before you drop your checker you perform 4 burpees. The winner of every connect 4 game gets to drop a burpee for the following game, while the loser adds one. The match is over when the first player gets to 0 burpees. * Don't forget to keep track of your burpees and see how many you accumulate throughout the game.
Our favorite Family Fitness Man celebrated a birthday this week and to celebrate we have a workout inspired by turning 40!
This workout can be done by the whole family. It is a 4 round workout with 4 exercises per round. Also at the top of every minute you will perform 4 burpees. 10 push ups 10 jumping lunges 10 pull ups, jumping pull ups or towel pull ups 10 single leg bridges on each leg Don't forget the burpees a the top of every minute! |
