All in the Family


Getting the whole family involved in a workout program is fun for everyone! You’ll enjoy family time and instill a love of fitness in your children from an early age. Try these interval exercises the next time you’re in the club, either all together or taking turns. For extra fun, write the exercises on popsicle sticks and have each family member pick a stick! (Exercises marked with an asterisk have descriptions which can be found at the bottom of the post.)

Circuit 1

20 body weight squats

30-second wall sits

Jog in place for 1 minute

10 Patty Cake push-ups*

Jump rope for 1 minute

30-second crab walk

Circuit 2

30-second bear crawl

20 jump squats with high fives*

1-minute imaginary jump rope

20 frog jumps*

15 stepping lunges

25 scissor jumps

Circuit 3

20 frog jumps

15 jumping jacks

Jog in place for 1 minute

25 high knee skips

45-second crab walk

10 Supermans*

After your circuits, do some easy yoga stretches for a cool down. Some ideas include butterfly pose*, snake pose*, elephant pose* and downward-facing dog*.

Repeat each circuit 2-3 times to make the workout a little more challenging. Don’t worry if your child does not have perfect form for each exercise. Encourage your child to pay attention to how his or her body feels and focus on the fun of the movement. These circuits can be a jumping off point for a lifelong love of fitness. Talk to a trainer about ways to adapt these exercises to better fit your family’s needs or if you would like a fitness plan tailored specifically to your family.


Patty Cake Push-Ups: Face a partner and lower into a plank position. Keeping a strong core, lower your bodies to the ground. Once you have pushed back up and arms are fully extended, reach out and tap the opposite hand of the parent or child across from you, alternating hands with each repetition

Jump Squats with High Fives: Stand toe to toe with a partner. Bend your knees as if sitting back in an invisible chair. Then straighten knees and jump. When legs are fully extended, high five the parent or child across from you with both hands, arms extended in the air.

Frog Jumps: With core tight, lower into an imaginary chair, as low as possible or until fingertips can touch ground. Keeping knees behind toes, push up and jump forward, landing with knees bent.

Supermans: Lie flat on the floor, face down, with spine in a straight line. Gently raise the legs and arms simultaneously, squeezing the glutes so your body forms an elongated “U” shape. Hold for several seconds.

Butterfly pose: Sitting up straight, bend your knees and bring your feet together. Allow your knees to fall to the side. Sit up tall and take a few deep breaths before releasing the pose.

Snake pose: Lie flat on the ground, face down, with hands under your shoulders. Gently raise your shoulders and head off of the ground feeling a stretch in the lower back. Take a few deep breaths before releasing the pose.

Elephant pose: Standing up straight, bend at the hips so your hands reach the ground. Clasp your hands together at the bottom to form the “trunk of the elephant”. Take a few deep breaths before releasing the pose.

Downward-facing dog: Starting from an all fours position, shoulders over wrists and hips over knees,  curl the toes under and lift the tailbone. Press the hips back to form a V with your body. Relax your head and neck and take a few deep breaths before releasing the pose.


To contact a trainer at a club near you, visit one of the following:

Short Pump Midlothian | Timonium | West Chester |  Charlottesville | Eagleview | Hunt Valley