Summer Family Fitness Series

Summer Family Fitness Series

We continue our series on fun, quick fitness activities parents can do with their children.  Engaging in these activities 3-4 times a week for 15 minutes a day is a great addition to the required 60 minutes of fitness needed to maintain a healthy and active lifestyle.  Here are the next three activities;

Mirror Drills – The next three activities are drills allow each person  to be a leader and a follower.  After a few moments you switch the responsibilities.

1)  Monkey Dance – Decide who will be the leader first.  Partners start in the standing position facing each other.  The leader starts by touching his/her right elbow with the left knee as the knee is lifted toward the right elbow The follower mirrors or copies the leader’s movements.  The leader then changes to touching the left elbow to the right knee. as the  follower copies the leader’s movements.  The object of this drill is for the leader to speed up and slow down their movements in order to challenge the follower..  After  30 to 60 seconds, switch responsibilities (i.e. the first leader now becomes the follower).  This develops balance and coordination, and strengthens the hip flexors, gluteus, trapezius (upper back) pectorals (chest) muscles groups.

2)  Jog In Place – Start in the standing position facing each other.  The leader starts by slowly jogging in place with the follower keeping up with the pace.  The object of this drill is for the leader to speed up and slow down their movements in order to challenge  the follower to keep up with the leader.   Jog for one minute and then switch responsibilities.  This develops cardiovascular endurance, as well as gluteus, quadriceps and hamstring muscle groups.

3)  Reach Drill – Start in the standing position facing each other.  The leader starts by extending his/her both arms in any direction (i.e. over head, toward feet, out to the side, out in front).  The object of this drill is for the follower to mirror these movements.  After one minute switch responsibilities and repeat.   This drill develops scapula, pectoral and abdominal muscle groups.


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