With screen time at an all-time high for kids, and cold weather reinforcing the impulse to stay inside, finding activities to keep kids moving and having fun this winter can be challenging. National fitness expert and Maple Grove resident Ali Holman shows us how she keeps her two kids moving, and how she helps people all over the country keep their families active.
Holman is a big believer in keeping the fun in fitness and working out smarter—not longer. Her 20-minute daily online workouts are never the same twice and keep the fun level turned up. You may have seen her on local FOX 9 or as the fitness and nutrition expert for Good Day LA (and soon on Good Day NY), since her health-focused segments air around the country.
Ali Holman shares her favorite exercises for getting kids moving.
Backpack BootCamp
We all know kids’ backpacks can rival any weekend luggage. Why not use that weight and accessible piece of equipment for a great full body exercise?
Backpack squat and overhead press: Grab the backpack at the top with both hands and simulate sitting in a small chair as you squat. Exhale and press the bag overhead. Adjust the weight so it is appropriate for the child’s age by either adding or removing books or shoes. Repeat for 60 seconds. Or do the same squats simply wearing the backpack.
Backpack climbs: Put on a backpack and time how long it takes each person to get up the stairs. Try to improve your time each round.
Animal Antics
Crab walks: Channel your inner crab by getting into the crab position (belly facing up, on hands and feet, rear off the ground). Walk forward four crab walks, then backward four crab walks. Repeat for 60 seconds.
Frogger: Every kid knows the frog position: hands and feet on the ground, rear dropped. “Hop” around the room for 60 seconds.
Basement Boot Camp
Turn your basement or any open space into a boot camp. On four pieces of paper, write down basic exercises that kids are already doing in play or gym class: jump rope, running in place, burpees, push-ups and so on.
Set a timer for 45 seconds of work and 15 seconds of rest. Place each family member at a station and start working the room. Work at each station for 45 seconds and then use the 15 seconds of rest to move to the next station. Repeat five times for a quick 20-minute family workout.
Ali Holman and husband Mark incorporate the kids, Demi (youngest) and Ava (oldest), into their own workouts to add weight or resistance.
Expert Advice
Ali Holman offers these tips for getting the most out of family workouts:
- "Make it fun! Like any adult, when kids view exercise as something they have to do, it becomes just that—another chore or task that takes them away from their playtime. Sell it as a reward, or something they get to do after completing homework or chores. We call it our “family fundown” or the “Holman Olympics.” The kids actually look forward to our family fitness challenges.
- "Mix it up! Kids catch on quickly. Vary what you do as a family to stay active and make sure to incorporate some free play time too: at the park, the Maple Grove Maze or the pool, so it’s not always structured."
- "Lead by example. One of the most common comments we get from members of our online service, corecamper.com, is that their kids love to join in when they see Mom and Dad doing their online workout. This isn’t by accident. Just like any family habit, kids will naturally gravitate toward activities they grew up seeing their family do. Make fitness a family legacy or part of who you are as a family and it will become second nature, even into adulthood."
