Making Fitness Fun: Family Circuit #3

With school out for the summer, you may already be too familiar with the phrase, "Mom, I'm bored." Kids have been testing their parents with that one for generations. But imagine their surprise when you come back at them with a challenging six-station circuit-training course. Bet they didn't see that one coming! Circuit training is a great workout for the entire family. It incorporates cardiovascular and strength training stations with fun activities that kids love.

All of the family circuits presented in this column 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. Older kids may enjoy coming up with a fun station in addition to those I present here. Just make sure what they choose is a safe and effective exercise.

Here's what you'll need for Family Circuit #3:

• 6 Orange cones (available at sporting goods stores)
• 3 Balloons
• 2 Foam noodles (those used in swimming pools)
• Stuffed animal toy
• Pillow

Set up your circuit stations wherever you have the most space in your home. It may be in 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
Run the Cones: Use your fancy footwork to weave through a line of cones. A lot of kids do drills like this at soccer practice, so they're familiar with the concept. Make it more challenging by running backwards or shuffling sideways.

Station #2 Muscle
Wall Sit: Designate a smooth, sturdy wall for this station. Stand against the wall with your feet shoulder width apart. As you bend your knees toward a sitting position, edge your feet away from the wall so that your knees are over your toes. From a side view, you should look like you're sitting in an invisible chair. You'll feel this in your quads.

Station #3 Fun
Balloon Blast: Blow up three balloons in advance. The challenge at this station is to keep all three balloons in the air at once. You can use your arms, knees, feet, head, elbows- whatever you need to keep the balloons afloat.

Station #4 Cardio
Train Track Chug: Place two foam noodles parallel on the floor about three feet apart, resembling a train track. Start at one end by straddling your feet on the outside of the tracks. "Chug" your way down the track by scooting and hopping forward, careful not to touch the tracks. Turn around and chug your way back. You'll need to make the gap between the noodles smaller for the little engines in the family.

Station #5 Muscle
Ab Rock n' Roll: Lie on your back with your arms extended on the floor at your side, palms down. Lift your legs off the floor, knees bent, in a table top position. Squeeze your child's favorite stuffed animal between your knees. You're now ready to take the lucky little fellow for a ride. While engaging your abs and oblique muscles, slowly lower your knees to the right. Stop before your legs touch the floor and return back to center. Then go left. Use the muscles in your arms to help you if your core isn't up to the task. Kids will need to be reminded that this exercise works best when done slowly and carefully. Encourage them to try it in "slow motion."

Station #6 Cardio
Knees Up!: Hold a pillow at waist level. Jog in place. Make it your goal to have your knees hit the pillow with every step. Keep breathing!

A good length of time at each station is about 30 seconds. Family members can take turns being in charge of watching the clock and yelling "Next station!" Repeat the circuit until you get in a good twenty minutes of activity. Fun music will help you and your kids to stay motivated. Finish with a five-minute cool down and stretch.

As a mom, I realize circumstances don't always allow you to accomplish everything you have planned. In reality, you may not have the time, space, or energy to create the perfect family circuit. Remember that any activity is better than no activity. So leave out a couple stations or improvise if needed. The goal is to establish healthy habits for your family by allocating time to move and sweat together.

Want to mix it up? Check out Family Circuit #1 and Family Circuit #2 for more fun station ideas.