Fitness Friday: Staying Active During the Hectic Summer Months

Do you feel too busy to get in a good workout?  Are you traveling a lot this summer? 

Don’t worry!  KidFit is here to help you find ways to stay active, even in the often hectic/crazy summer months!

Busy schedules, traveling, and finicky weather can make it incredibly challenging to get in your workout during the summer months.  However, it is easy to get a good workout in no matter where you are!   Use these tips and circuit workouts to help keep you active no matter the circumstance.

Using body weight, these exercises can give you a great workout without having to leave your house and are great ways to incorporate fitness into you summer routine, especially if you find yourself traveling and/or with a difficult schedule!  Mix and match exercises to keep things interesting.

Tips for Staying Active, EVEN When Busy and/or Traveling:

  • Create a routine and STICK with it
  • Have a workout buddy to help keep you accountable
  • Set goals and track your progress
  • Make an awesome playlist and/or put on some pump up music to help you find your groove
  • Do exercises at the same time each day to create a pattern
  • Bring workout clothes on trips to remind you to stay active; always be prepared

Example Circuit Workouts: Use these to get a full body, awesome workout using body weight alone! Mix and match exercises and combine with a good jog/walk to really feel the powerful effects of fitness.

Circuit 1: Complete each exercise for 1 minute.

  • Jump rope (or jumping in place if no rope)
  • Squats
  • Push-ups
  • High Plank
  • Squat jumps
  • Side Planks (30 seconds each side)

Circuit 2: Complete the routine 2-3 times.

  • 25 burpees
  • 15 lunges, each side
  • 25 chair dips
  • 1 minute jump rope (or jumping in place)
  • 25 “V” ups (start laying on your back, lift arms and legs to form a “V,” return to starting position)
  • 25 step ups (find a sturdy chair and/or stair and step up 25 times with each leg; best if the height puts your knee at a 90 degree angle when stepping up)
  • Repeat 1-2 times.

Circuit 3: Repeat the following exercises 3-5 times.

  • 25 jumps (either jump rope or standard jumps)
  • 25 squats
  • 25 push ups
  • 25 sit ups

Fitness Friday: Fun Ways to Stay Active This Summer!!!

Happy Fitness Friday!

Looking for fun ways to stay active this summer?  We have created a list of some fun games, tips, and resources that will help you keep active, have fun, and make the most of the summertime!

Have a game/tip/resource we missed?  Feel free to share! 🙂

Tips for Staying Active This Summer

  • Have lawn games (bocce, badminton, volleyball, kickball, basketball, baseball) available at summer BBQs to create options for people to stay active
  • With temperatures going up, be sure to complete more strenuous activities in the morning or evening when the day is cooler!
  • Always have LOTS of water handy!  Hydration is SUPER important.
  • Play some music and have an impromptu dance party!
  • Make a goal for staying active and track your progress!  Let’s Move has some great resources to get you started!

Summer Games: These are sure to bring the fun to any summer gathering

Freeze Dance

  1. Play some music.
  2. Have someone stop the music at random times.
  3. Everybody freezes when the music stops.  For extra fun, have everyone make a pose according to a “theme.”  EXAMPLE: Show us your STRONG pose! J
  4. Optional: If someone does not freeze, they are ‘out.’  Play until there is one person left in the game!
  5. Relay Races
  1. Split into teams with even amounts of people.
  2. Create a start and end point.
  3. Have each person run (or skip, jump, hop, crawl, dance, etc.) from one designated spot to another.
  4. The race is over when each person has had a turn.
  5. Get creative with what each race entails. EXAMPLE: Skip to cone.  Twirl 3 times. Do 5 jumping jacks. Shuffle back.

Lawn/Outdoor Games!

  • Kickball
  • Baseball/Whiffle Ball
  • Volleyball
  • Catch
  • Four Square
  • Hopscotch
  • Jump Rope
  • Hula Hoops
  • Basketball

Pool Games

Resources: Here is a list of some great resources for games, ways to stay active, and general health/wellness!

Playworks—Games

Let’s Move—What to Do

KaBOOM!—Playgrounds

Fitness Friday_Endurance Run!!!

Happy Fitness Friday!  With only 10 days left of our challenge, today’s endurance run is especially important.  It is time to amp up the effort, FOCUS on your goals, get moving, and have FUN! 🙂 

Remember, we are getting active this month in order to honor National Childhood Obesity Awareness Month and serve as a positive example of healthy living for future generations.

Goals Check-in: 

  • BIG GOAL: Increase health and wellness and become an example of purposeful daily fitness for the next generation
  • Daily Goal: 30 minutes (or more) of purposeful fitness activity

METRICS: Record the following quick metrics in order to track your progress!

Activity: ________
Minutes Active: _______
Intensity Level of Activity: (using key below) ___

  • 0=no activity
  • 1=mild activity (stroll, slow walking, etc.)
  • 2=moderate activity (quick walking, hike, bike ride, jog, etc. that challenges you but does not greatly elevate HR)
  • 3=Vigorous Activity (running, challenging hike, speed work, heavy weight lifting, etc. that pushes your limits and elevates HR significantly)

(optional) After exercising, I felt __________.

EXAMPLE: Today I completed an endurance for about 45 minutes at an intensity level of 3.  After exercising, I felt exhausted but proud of myself for going even further in the time than last week!  

Day 2 Workout

Did you have a good circuit workout today?!?!

Be sure to track your progress along the way.  Writing down your goals and progress helps motivate you and lets you celebrate your success.  Find a system that works for you and go with it!

Goals Check-in: 

  • BIG GOAL: Increase health and wellness and become an example of purposeful daily fitness for the next generation
  • Daily Goal: 30 minutes (or more) of purposeful fitness activity

METRICS: Record the following quick metrics in order to track your progress!

Activity: ________
Minutes Active: _______
Intensity Level of Activity: (using key below) ___

  • 0=no activity
  • 1=mild activity (stroll, slow walking, etc.)
  • 2=moderate activity (quick walking, hike, bike ride, jog, etc. that challenges you but does not greatly elevate HR)
  • 3=Vigorous Activity (running, challenging hike, speed work, heavy weight lifting, etc. that pushes your limits and elevates HR significantly)

(optional) After exercising, I felt __________.

EXAMPLE: Today I completed a grueling circuit workout for 30 minutes at an intensity level of 3.  After exercising, I felt exhausted but refreshed and ready to tackle the rest of my day!