Exercise for you and your kids to do together.

Perform one after the other no rest until you've finished all 7. Play some music or talk to each other make it fun for both of you....

1. Jumping Jacks: Do 10
2. Cris Cross or (Zigzag) Sprints: Cover a total of 40 yards by sprinting 10 yards, then change directions ans sprint 10 more and so on ...
3. Hands up Squat: (Just your body weight) DO 10
4. Big Hops: Jump forward keeping your feet together - Do it for 15 yards and back.
5. Push-ups: Nice and Strong w/ a straight back, Do as many as you can.
6. Monkey Run: Shuffle sideways w/ arms and hands @ head level for 10 yards then back, 2 times. Turn around and repeat leading w/ the other foot.
7. Squat Thrust or (burpee): Hop - squat - push up - hop.... Do 8.
8. Rest 2 minutes and do it again!

Perform each super set 3 times then move on to the next super set. No rest between each set and 30 seconds rest between super sets, then move on to the cardio. All this is intended to be fun and rewarding so make it that way for both of you....

2 Super sets / 3 times
Strength --

Super set #1

1. Broomstick overhead Squat: Hold a broomstick w/ arms straight above your head. Keep your body as straight upright as possible and squat as deep as you can go. Do 6 -10
2. Push - ups: Lower your body until your upper arms dip below you elbows, then push back up Strong! Do 6 - 10

Super set #2

1. Single leg Phone book Touches: Place a phone book in front of you, stand on you right leg and squat to touch it w/ your left hand. Do this 6 times then switch legs and repeat. That's one set.
2. Planks: in push up position bend your arms and rest your weight on your forearms instead of your hands. Suck your abs in tight. Hold strong for 20-30 seconds. That's one set.

Cardio: complete each task before moving on to the next.

1. Rabbit Race: Allow your kid a 5-10 yard head start for a 40 yard race, chase him/her down from behind. Rest 90 seconds and repeat 5 times.
2. Driveway sprint grab: Place 6 objects(tennis balls/small cones/rocks ....) at the end of the driveway or yard. Take turns sprinting from the other end to retrieve the 6 items. Rest 90 seconds and repeat 3 - 5 times.
3. Play TAG: Mark off a 20ft X 20ft area and play TAG. (You're it!) go non-stop for 1 min and Rest one min. Do it 5 times.

Get creative and change the names of the workouts, change the objects used and it's endless. Have fun with your kids now before they think they know everything and stay in shape so they have to keep up with it as well. Teach them to set the example.

One day start with strength then do the cardio, the next time start with cardio and then do the strength.

Strength (complete each task before moving on to the next. Do 2 sets for each exercise, Rest 90 seconds after each):

1. Single leg Dead lifts: Stand on your left leg, w/ your right one up 90 degrees. Slowly lower your body until your left leg is parallel to the floor, then push back up to the starting position. Do 6 reps each leg.
2. Exercise ball back extensions: Lie chest down on a exercise ball, your arms in front of you and your feet braced behind you (use a wall or your partner). Raise your arms, shoulders, head and chest as high as you can. Pause at the top for 2 seconds, then return to the starting position. Do 10 - 15. You can sub the ball with the end of a couch just have your partner hold your legs.
3. Exercise ball leg curls: On back, feet up on ball, push your hips up so your body forms a straight line from your shoulders to your knee. Without pausing pull your knees to your chest, pulling your heels and the ball under your butt then roll back to starting position. Do 6 - 8.
4. Traveling lunges: Stand with legs hip width apart and step forward with your left foot. Lower your body until your left thigh is parallel to the floor and your right knee almost touches the floor, keeping your torso upright. Push off your left leg and step forward w/your right foot so that your body is at starting position again. Then repeat lunging forward with the right this time. Alternate legs until you've reached 20 yards.

Cardio (complete one task before moving to the next):

1. The Chase: From a starting point you take off in a sprint, when you peak and begin to slow down your kid takes off from start. They sprint until they reach you, they slow down and you take off again into a sprint. Repeat. Go for a minute at a time and repeat 4 times.
2. Timed Lines: Sprint as fast as you can for 5 yards, then sprint back to the start line. Do this continuously, increasing the distance to the turn around by 5 yards each time. Cover as much ground as you can in 30 seconds. Rest while your kid goes. Repeat 2 -4 times each.

This is a good one to use throughout life, add it to the workout bank.