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Family Fitness Tips

Have fun with your family while keeping fit! Quick workouts, fitness fun, family games, and healthy recipes.
Courtesy of
:
Sam Hawley
The Fitness Prescription


I hope you enjoy these tips
. Feel free to browse our extensive archive for past posts and tips.
​**As with all fitness activities, please consult your physician before participating in any activity or diet.


If you wish to receive day-to-day fitness advice, click the link below to follow them.

Follow The Fitness Prescription

Cardio (no equipment)

9/16/2013

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 After working on that vacation body, why lose it for lack of a treadmill or track? Here are some cardio exercises that can be done anywhere. Burn some calories so you can enjoy your vacation properly.
 You do not have to spend a lot of your vacation time on your cardio. Even 15 minutes a few times a week can increase your metabolism as well as keep you mindful of how far in your fitness program you have come.  (modified version at the end)

Exercises for time:
Mountain climbers
  • Enter a push-up position and pull each knee to your chest as though you are running.
  • Keep your back straight, your core tight, and your arms at  90* to your body and the floor. To get the best workout, move hard and fast!
  • Don't wake the neighbors in the hotel room by "running" too loudly!
Stair climbing
  • Run, walk, or even squat jump up the stairs. Just push yourself and make the
    time matter!
  • If you decide to squat jump, be sure to squat properly with your knees not bending past the plane of your toes.
  • Wear proper foot gear so that you do not stub your toes.
  • Remember: You do not have to search for areas with many floors of stairs. An entry-way with 4-5 stairs is enough to do squat jumps and small-sprints.
Jump rope
  • Ok, you need equipment for this, but you can pack it in your backpack.
  • Try different kinds of jumps and find what works for you-one foot at a time, running style, double jumping, etc. Re-live recess!

Exercises for reps (try sets of 10-15):
Squat jumps
  • Watch out for waking guests in the hotel room below you by jumping too loudly!
  • Can be done in your room straight up and down for jumping height.
  • Can be done down the hallway for jumping distance.
  • Make sure to perform a good squat each time with your knees not bending past the plane of your toes, your chest facing forward, and your head upright.
Burpees
  • This is a cardio blaster! Do as many as you can each time
  • Bend down and put your hands on the floor into a crouched position and spring your feet back into a push up position. 
  • Do a push up then bring your feet back to a crouch (by jumping your feet toward your hands).
  • Stand up straight and use your upward momentum to jump into the air.
  • Repeat for each rep. This should become one fluid set of motions.
Jumping jacks
  • Kicking it old school for cardio!
  • Try a variety: Regular, one footed, kick forward, kick backward, or even spin in a circle. Have some fun with this and let loose!
Modified cardio for difficulty walking
Chair sits
  • Do modified squats by sitting into a chair or onto a bed and then standing back up with out using your hands. 
  • Make sure to use those quads and press up out of the sit position.
  • You can do this based on time or by counting reps!

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