How to exercise with your children (work as a family!)

How to exercise with your children (work as a family!)

This picture shows a LEGO on a bike with a stroller attached.

So you have kids running around the house…

And you need to work, but you can’t distract the little monsters anymore?

No problem!

Many of our coaches have to train at home with their children. Today we’ll show you how to involve them!

This is what we will cover:

Let’s go in!

How to work with your children (Video Tutorial)

LEGO Maggie doing the iconic James Bond intro.

Very few of ours Nerd Fitness Coaches They’re parents, so they know firsthand how hard it can be to train while you’re having a three-year-old running at the bottom.

When I asked them for advice for this guide, the most common answer I received was something like:

“Training with children running around is going to be chaos. Okay. Do your best. ”

In other words, it might be difficult to find personal records (PRs) in your mortal while watching over four years.

This does not mean “Don’t bother working. ”

It just means you should forgive yourself before the time if everything doesn’t go according to the plan.

A funny scene of a disaster with Leslie Nielsen.

If you want proof of how to work with children can be “a hot disaster”, see Coach Matt running with his young children.

The video is all kinds of adorbs.


When working with children, remember:

#1) Meet the children where they are. For young children, invite them to be a couple. Maybe they can count their representatives, tell them when to start, etc.

On the other hand, older children can participate more fully, and perhaps even train alongside them.

No matter what, it’s a good idea to invite children to join when and if they want, without requiring it.

#2] While every child is different, Here are some very general guidelines of Coach Matt’s experience:

  • 2-6 years. These children are often more interested in playing, fighting, etc. So doing a specific training can be difficult. However, these children may still want to be part of things, so look for ways to involve them.
  • 7-12 years. At this age, they can start to handle a little more structure. They will probably enjoy the formation of “skills” (more about this below), as well as many aspects of the game.
  • 13+ (Depending on the Child). They can be ready to enter and join you more fully in a training if they want.

#3) Consider an approach to skills/practice. It can be really frustrating to have a temporary exercise or interrupted training.

A gif of Stewie from Family Guy shouting for attention.

Instead, consider thinking about it as a “time of practice” of building a skill. You can practice for a couple of minutes, take a break, go back to it, etc.

Children could better respond to the formation of “skills” instead of “exercise” as well. Together, you can practice:

  • Crawling
  • Jumping
  • Swinginging
  • Get up and get off the ground
  • Dance
  • Tyre/Catching

This could happen better than “let’s go” do squats” or “push-ups.

#4) There are many different ways to get training all day:

  • Short exercises: Sometimes Coach Matt is tightening a training in 10 minutes or less.
  • Accumulation: take small micro-rompers all day to make a couple of repetitions some body weight exercises. Something like “exercise refreshments. ”
  • Longer exercises: Maybe creating that time and space for your training is still important. If possible, defend this time and let children move within and outside the framework as they are interested.
  • “I go, you go”: You can snag an established training, then play a game with your children, then return to the training set. Breaking it like that can make you still feel engaged and give you a little more time to train.

Whatever happens is fine. Remember, do the best you can, and it’s perfectly fine if your training is cut because your child starts drawing on the walls.

The 8 best exercises to do with young children

A kid holding himself up with one arm on a jungle gym.

If your children are light enough, you can use them as improvised weights during your training.

Be careful, and if something feels unsafe, don’t.

But if things feel good, here are some exercises you can do along with children (or use them as weight).

#1) Body Weight Squads (with Child)

Matt has his kiddo resting on his shoulders, almost like a safety squat bar would.

This is like a normal body weightBut with your children sitting on your shoulders.

Coach Matt recommends that your child’s legs come forward, and for you to grab them, almost as you would with a safety bar.

Before trying this, make sure you can make squats with comparable weight!

#2) Lunges

Like the body weight above, but instead of making a lung:

Same idea as our bodyweight squat, your kid will rest on your shoulders as you do your lunge.

Since you’re doing one leg at a time, this can be very difficult with a child on your shoulders.

#3) Touch the sky

This gif shows both Matt and his kid going from a squat to standing tall, arms up.

As coach Matt explains, getting young children to make squats and push-ups could be difficult.

But kids like to jump!

To “Touch the Sky”, sit in a pumpkin or frog position. Then stand up, arms that come to heaven.

Bonus points if you jump!

This will train many of the same muscles you would do with squadrons.

#4) Jumps

Coach Matt performing jumps with his kids, a great exercise to try.

Another good replacement to try with children is long jumps!

You probably want to try this on some kind of soft surface (or in your backyard), like the mount mat that Coach Matt uses. While safe, jumping can be very fun with children.

Make a game out of it, pointing out a line (or marking one with a soft object) and seeing who can jump on it. Not only will you train your lower body with leaps, but also build some explosive power.

#5) Pushing

You have some options here.

The first is to have your child crawling in your back and use them as a weight:

This is a gif of Matt doing push-ups, with his kid attached to his back.

Feel free to make the knee bids here too if it’s a little too difficult.

The following option is to include your child in training by giving them five high among the representatives:

At the top of your push-up, stick your arm out and give the kid a high-five!

Finally, your children may crawl under you among repetitions, trying to drag your way from one end to another:

Once at the top of your push-up, have your kid crawl under you, like so.

#6) Bear Crawl

A fun exercise to do with your kids is crawling like a bear with them trapped!

Coach Matt crawling around with his kid on his back.

Crawling is a great functional fitness exercise that will help keep you mobile on the ground. A child on your back will raise the intensity of the training.

Bonus points if you make grunting and roaring noises.

#7) Goat Bag Hinge

This exercise has your kid clenching onto the front of your chest, while you push your hips back.

This exercise will make you strengthen the hinge muscles, as you would in a Kettlebell swing or mortal.

Stop, tightening your son, chest to chest. Let them hold you.

Push your hips again, as you would in a bell. When your torso is parrell-ish on the ground, go back up, driving through your heels.

#8) Balancing

A leg balance can become much harder when your child is trying to push it:

A gif of Matt's kid trying to push him over as he balances on one leg.

Another idea is to stand on one leg, then your child pushes you, and use that force to jump on your other leg. I try to use only one leg at a time to balance:

Use the force of your kid to jump from one leg to the other, as shown here.

10 training games to play as a family

This picture some Stormtroopers and mini-stormtroopers play fighting.

Being able to raise your child sometimes for some exercises is great. But Coach Matt highlights that anything more than 10 repetitions, probably isn’t happening.

Children will be bored, complain or rebel.

That’s why you could be better playing with them.

Here are 10 fun and active games to play as an entire family:

#1) Ninja Training

This is easy: just ask your child: “Do you want to train like a ninja with me?”

If you are on it, start practicing some of your jumps and drags!

You can also climb them and help them hang something (ninjas always have to climb buildings), which would work if you have a boot bar:

Coach Staci showing you the bar hang

Don’t you have a boot bar? We make intelligent replacements in our guide to build a home gym.

A house parkour He could also be in the cards here.

#2) Chase (Cops and Robbers)

Here, you’re gonna build some kind of strong. By playing this game, Coach Matt highlights his high gymnastics mat and together, then places his kids in the middle.

Your job? Escape!

Run and track them and send them back to jail (or your improvised fort).

Feel free to teach them the phrase, you’ll never catch me alive, cops!

#3) Freeze Ball

This might require a purchase, but foam dodgeballs They’re a great way to play with kids.

That the different colored dodgeballs result in a different result:

  • Red: if you get hit with the “fireball”, jump five times in a row.
  • Blue: If they hit you with the “iceball”, you need to freeze for five seconds.
  • Green: If you get hit with the “arthball”, it’s time to place your chest to the ground, as you would in a burpee.

#4) Animal Walks

Somebody call an animal. Then everyone has to walk like this!

Walking towards Mordor It’s much harder if you need to crawl like a snake on the side of the trip.

#5) Hot wash

With this game, you are more or less building a course of obstacles in your house, trying to jump from furniture to furniture… because the floor is now washed.

Here are some ideas about creating obstacles courses at home:

Another fun way to start this game: start counting from 5 out loud.

After “1” yells “hot lava” and if someone continues on the normal floor, it is time for them to start playing like Gollum when finally got the ring:

A scene of Gollum falling into lava from Return of the King.

This is a fun standing game to ensure spontaneous activity.

#6) Jump/Duck

This game is quite easy: taking an imaginary sword and oscillating high or low to children, or having them next to them with their imaginary weapon.

Just swing high or low at your kid, and have then duck or jump respectively.

You need to jump if they’re going down or duck if they’re coming up high.

This is very simple, but a lot of fun, and can be done with a group of people.

#7) King of the Log (Balance Challenges)

Like the balance exercises we showed you before, but like a game!

Find a territory (a carpet, a comfortable carpet, grass) and try to push the other out of it. Leave your team of children in you for a more uniform match.

#8) Wolf Rabbit

Create a brand or identify a “safe place” within a short sprint.

Let two people face each other, but keep the distance enough that the “Rabbit” feels comfortable reaching security.

The Rabbit remains frozen until the Wolf makes a move. Then the Rabbit tries to escape security before the Wolf can label it.

#9) Ninja Red Light, Green Light

If you have ever played “Red Light, Green Light” this is similar, although it involves some laps around, because ninjas.

A gif of a ninja doing ninja stuff.

“La Marca” walks off course, turning liberally, while the Ninja tries to sneak behind and label them.

If the brand faces Ninja, the Ninja must freeze.

Otherwise, the Ninja is free to label the Mark.

#9) Commando

This game is like Ninja Red Light, Green Light.

  • You have an accountant (usually the adult).
  • You have runners (children).

The counter picks a number of five to ten, then counts down.

Before doing so, they announce “Fast” or “Slow. ”

  • Quick, you would count “5, point, 4, point, 3, point, 2, point, 1.”
  • Slowly, you would count “5, point, point, 4, point, 3, point, point, point, 2, point, point, point, point, point, 1.”

So the double point is said to be allowed.

While the counter counts, they move (care) with their eyes closed. They make sure they turn a lot to keep the runners on their fingers.

When the counter reaches “1,” it freezes and opens its eyes.

Any runner trapped in the counter’s eyes has to make a silly “croak.” ”

This dog does a good "play dead" in this gif

Working at home with children

Coach Matt is a 5-year-old, but he’s still able to train with little boys in the house.

How do you do it?

Here are 4 tips on how to train with children at home:

  1. Use every minute.Yeah, that means you could be breaking your training. This is good.
  2. Talk to your partner.If there is another parent involved, share with them their objectives. Maybe one of you can see the kids while the other works.
  3. Involve your children. You can always do it. some exercises with your children. Who knows, it might even help them find a love to work.
  4. Play games.You can try one of the 10 games we mentioned aboveor even a more traditional sport could be fun if they can handle it.

If you’re doing juggling working with your kids around, give the video a watch.

How to work as a family (Next Steps)

This picture shows a family on the beach looking into the sunset.

The most important thing about working with your children: Have fun!

If the kids see you having fun, they might want to join you.

If you make your exercise together nice to include some elements of the game, you might want to keep doing it.

That would be great!

If you need more ideas, here they are. 40 forms of exercise without realizing.

However, if your kids aren’t on it, it’s okay. Just try to get into any exercise you can, when you can.

Do your best.

The most important thing you can do now: try an exercise or game with your children!

You’ll never know how your kids deal with your training until you try.

So choose one of the exercises or games that we have highlighted and give you a whip.

If it deviates into chaos, you can always try again with another training or strategy.

Again, do your best.

This girl is ready to strength train. Are you?

If you want more help, Nerd Fitness is here for you.

We have three options on how to continue with us. Choose the option that best fits your goals:

Option #1) If you want a daily notice to exercise at home, take a look at NF Journey. Our fun habit creation application helps you to exercise more often, eat healthier and level your life (literally).

Try your free trial here:

Option #2) If you want a professional coach in your pocket, you can make video form checks, provide feedback, and adjust your computer-based trainings that you have available, take a look at our 1-on-1 Online Training Program!

For example, let’s say you’re trapped inside and want someone to prepare you a training program based on the equipment and furniture you have. That’s where an online coach is a game changer!

Personally, I have been working with the same online coach since 2015 and has changed my life. You can learn more by clicking the box below:

Option #3 Become part of the rebellion! We need good people like you in our community, the Nerd Gymnastics Rebellion.

Subscribe to the box below to enlist and get our Rebel Starter Kitwhich includes all our guides “work out of the house”.

All right, I want to know about you and your experience with working with your kids!

Are you a father who is now learning to exercise with your children?

Any advice or trick to train with children screaming at the bottom?

Any fun game we lost?

Let me know in the comments!

– Steve.

P.S. If you have older children, they could be more in training next to you. If so, choose a routine Top 7 Home Trainings Try it together!


Photo source: Cargo bike family, The clones are working hard., Family looking at sunset, Christian Community, Simpson… Maggie Simpson.

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