Skip to Content

Published on March 19, 2020

woman doing plank at home

Home Workouts With Your Family

Exercise and spending time with your family can be an activity that is fun and keeps you moving. Come together as a family to exercise — even if it’s just for 10 minutes. Need some convincing? Here are the benefits:

  • Reduced anxiety – One of the best ways to manage stress is to work out on a consistent basis. It lifts the mood, builds confidence and supports physical health.
  • Strengthening health – Physical activity builds your muscles, endurance and breathing capacity. No matter what kind of illness is out there, a fit body is better prepared for combat.
  • Building bonds – It’s unusual that our lives of screens, regular work hours and school activities have come to a screeching halt. Try to embrace this time with your family.

4-3-2-1 Fast Workout

Have a little space and an extra moment? Get your heart and the hearts of your family pumping with this 10-minute workout.

  • 4 Minutes Cardio
    • High knee marching (4 minutes)
  • 3 Minutes Resistance
    • Chair squat, push-ups, lunges (1 minute each)
  • 2 Minutes Core
    • Chair plank, side bend (1 minute each)
  • 1 Minute Stretching
    • Chair forward bend, chair spinal twist (30 seconds each)

Build Your Own Boot Camp

Don’t shy away from the words "boot camp," especially when you have the tools to create a circuit that meets your ability and health goals.

First, decide how long to perform each exercise: 15 seconds, 30 seconds, 1 minute, etc.

Next, choose one exercise from each group of exercises below:

  • Cardio exercises
    • High knees, jog in place, mountain climbers, jumping jacks, jump rope, skaters, power skips, fast feet shuffle
  • Lower body strength exercises
    • Wall sit, basic squat, forward lunges, reverse lunges, calf lifts, single leg dead lifts, side lunges
  • Upper body strength exercises
    • Push-ups, triceps dip, arm circles, forward punches, fast scissors, overhead punches, speed-bag punches
  • Core strength exercises
    • Plank, side plank, Russian twist, superman, bicycle crunch, standard crunch, six-inch leg lift

Perform each exercise for your chosen duration. Try to complete the whole circuit without resting. Once you’ve completed the whole circuit, take a short rest. Then, repeat the circuit again. Repeat this process as many times as you desire.

Download the full PDF’s to print off at home – 4-3-2-1 Fast Workout and Build Your Own Boot Camp.

Subscribe to our

wellness e-newsletter

Moving Health Forward

Avera is a health ministry rooted in the Gospel. Our mission is to make a positive impact in the lives and health of persons and communities by providing quality services guided by Christian values.

© 2022 Avera Health, Sioux Falls, SD. All Rights Reserved.