1. Workout together: Kids can safely and effectively do many of the same exercises as you can. Avoid maximal lifts (15+ reps recommended just to be safe), and also avoid overhead lifting to prevent growth plate damage. Focus on posture, core strength , upper/lower strength, balance, and flexibility (same things you should focus on). Body weight exercises such as lunges, squats, push ups, pull-ups, crunches, planks, jumping jacks, mountain climbers, jump rope, leap frogs, hula hoop, and squat lunges are great ideas for both of you. Kids love jumping on Bosu balance trainers, stablity discs, kicking around stabiliy balls, and lifting 1-4 lb dumbbells (or a broom stick instead of a barbell). If you’re kids are a little too young to participate (8 and younger) have them help you workout (they can count out your reps and sets for you, use a counter clicker so they are more engaged). Younger kids also make great weight during squats/lunges/and push ups. I guarantee they’ll want to join in after a few workouts even if they totally seem uninterested at first. Here are some great relay race intervals.

Relay Races: Set cones/markers 25 yards apart. Sprint down and back then do 20 sit ups (alternate holding each others feet—partner counts for you). Run backwards down and back then do 20 push-ups (or until failure, help each other pulling up by the waist). Side run down and back then do 20 prisoner squats (hands behind head) hold 5 seconds at bottom (Your partner counts for you). Super skip (high knee skip) down and back then do 30 second plank on your elbows and knees (partner counts it out for you). Repeat 1-2x times. Feel free to get creative and throw in cardio bursts i.e. jump rope, hula hoop, jumping jacks, mountain climbers, ski slalom (jump over a stick back and forth, elevate the stick to spice it up).

Karate classes are another great workout for both of you: Most dojos offer child parent classes. If you don’t laugh at your kids they won’t laugh at you (maybe). Great way to improve balance, stabilization, self esteem, discipline (sensei’s won’t allow disrespect), flexibility, and strength.

2. Both of you get a trainer: If you have a good chunk of weight to lose or you need a little more challenge, get a trainer. Why shouldn’t both of you get an age appropriate workout. Drop off your kids at My Gym (activities include: gymnastics, games, relays, tumbling, swings, rides, and LOTS of FUN!) located 1/2 mile down the road just off Rt 70 in Barclay Farms Shopping Center (for ages 0-13- tell them we sent you for a free class) then head over to us for a one-on-one personal training workout or bootcamp (we even offer 30 minute express workouts to get you in, get a great workout, and back to life). See My Gyms schedule of classes by visiting www.my-gym.com/cherryhill .

3. Video Games: Who says you can’t get in a great workout playing a video game. Be prepared to work up a major sweat with these intense video games. Wii Fits’—2 Man Run (race each other at the same time), Boxing (Have a family fight night), Obstacle Course, and Dance Dance Revolution Hottest Party 3 (not included in Wii-Fit program but totally worth the extra cost-be prepared get your groove on).

New Sony Playstation Move—Gladiator Duel (awesome) and Beach Volleyball are a blast.

4. Set Up A Fitness Challenge: See who can get in the most steps in a day by wearing a pedometer. At the end of the day, tally up the number of steps kids and adults took. The person who took the most steps that day gets a special treat or gets out of doing a chore which the loser has to do. Make it a daily event.

Don’t forget that kids need an hour of exercise each day. Make it easier for them by joining in – and you’ll enjoy some of the benefits too.