Family Fitness Workouts You Can Do Together

Competitive workout

This workout involves the whole family working together as a team. Write down the following exercises on a piece of paper:

Stand tall with feet slightly wider than hip-width distance apart, feet turned out. Straightening your back and bracing your abs, sink your hips back and down towards the floor. As you do this movement, allow your elbows to drop between your legs, and inside your knees. Make sure that your knees don’t go over your toes while doing this movement by keeping the weight in your heels. When your hips sink just below the knees, stay in this position for a brief pause, and then drive your hips back up to return to standing position.

Start in a high plank with your hands stacked underneath your shoulders. Slowly lower your chest towards the floor whilst ensuring your abs are tight and your spine is in neutral position. Slowly push back up to the start position.

Stand tall with feet about shoulder-width apart. You can rest your hands on your hips. Brace your core and take a big step forward with one leg and bend your front knee till your thigh is parallel with the floor. You back leg should be bent, with your shin parallel to the floor. Extend your front leg to come to standing. At the same time, take the back leg up and over into a forward lunge. Repeat for however many reps required.

See how to lunge here.

Stand tall with your feet shoulder width apart. Bend your knees and lower your hips down into a deep squat. As your glutes touch the floor, lift your feet off the floor and roll backwards onto your shoulders so your lower back and legs are off the floor. Use the momentum to roll forward onto your feet, then push up to standing.

Lie down on your front, head resting on the floor with your neck and torso relaxed. Extend your arms above your head and then slowly squeeze your shoulder blades together to drive your elbows to your sides. Pause before returning to the start.

Stand up straight, facing forward. Bend down and place your hands on the floor in front of your feet. Walk your hands forward until your body is in a straight line and hands are under your shoulders. Walk your hands back to your feet and return to standing.

Stand tall with feet shoulder width apart. Brace your core and drop into a high plank position by placing your hands on the floor, shoulder distance apart, then kick your feet behind you. Try to keep your back straight and abs engaged. Allow your chest to drop to the floor lightly, keeping elbows tucked to either side of the body. Push your chest up and then jump your feet forwards, landing into a deep squat. Place your hands in front of your shoulders, then drive through your feet to standing and press your arms above your head.

See different burpee variations here.

Sit on the floor, feet in front of you, with your knees bent. If using weights, hold this in front of your chest. Lift your feet off the floor, making sure to keep them bent. Keeping a tall spine, lean your torso back so you’re at a 45 degree angle from the floor, and 90 degrees from your thighs. Use your abs to twist your upper body to the left. Keep the weight/ your hands in front of your chest. Twist back to the centre, and then continue to the right. Turn back to the centre. This is one rep.

After each exercise, make a tally chart of however many rounds you want to do – each round will consist of 10 reps.

Have everyone start the workout together and then write down the times it takes for everyone to complete all rounds. You can keep the times for future workouts to see how much everyone improves.