Family Fun: Circuit Training #1

Last week I wrote about the concept of circuit training and how simple it is to do at home with your family. (See Family Circuit Training.) From an exercise science point of view, the benefit of circuit training is the ability to get your cardiovascular and strength training done in one shot. But from the point of view of an experienced children's fitness instructor, the benefit of circuit training is the ability to keep kids entertained with an ever-changing array of equipment and activity at each station.

All of the family circuits presented here will include stations simply labeled “Cardio,” “Muscle,” and “Fun.” The “Fun” stations will often focus on coordination and balance, but sometimes they may just be good, old-fashioned fun.

Here’s what you’ll need for Family Circuit #1:

• Paper plates or orange cones
• Jump ropes (one child size, one adult)
• Canned food
• Plastic Bouncy Ball
• Pillow
• Beach Towel or exercise mat
• Bubble wrap cut into a large square

Set up your circuit stations wherever you have the most space in your home. It may be the family room, the garage, or even the backyard. Warm-up together as a family for five minutes. This may be as simple as walking around the block. But if you have one of those kids who loves the spotlight, let him or her lead the family in a short warm-up to music. Next the family disperses to the stations.

Station #1 Cardio

Jump rope: This station will need the most room.

Station #2 Muscle

Bicep curls: Use the canned food as hand weights for the kids. Parents may want to substitute the cans with heavier hand weights at this station. It’s important to emphasize proper form for the bicep curls. Older kids will invariably say the canned food is too light. The point is for them to learn proper form first (shoulders back, abs tight, knees slightly bent) to prepare them for heavier weights.

Station #3 Cardio/Muscle

Ball Hop: Using your adductor muscles (inner thigh), squeeze a ball between your knees as you hop to the rhythm of the music.

Station #4 Cardio/Muscle

Boxing: Let the little ones get their aggression out with jabs and upper cuts (not on each other!). Keep your heart rate up by staying “light on your feet,” rocking side to side. Kids love to punch targets. Ideally there would be a parent available at this station to hold a pillow as a target. (For extra fun, you can purchase inflatable clowns that are weighted at the bottom. They make excellent targets.)