Think you don't have time to exercise? Try involving the whole family. If you have a driveway, sidewalk, small playground or park, you have enough space. Click through the gallery for a sample workout with Dana Santas, her husband, Donovan, and 6-year-old son, Luke.
From Heidi Joyner
Warming up —
Myofascial release: You can roll virtually every part of your body, but in the interest of time during family workouts, stick to the major muscles of the legs and back. Roll up and down for about 30 seconds each.
From Heidi Joyner
Mobility warm-up —
Step forward in a lunge position and put both hands down on either side of your front foot. Reach one arm up at at time and then return to standing. Repeat on the other side, alternating for a set of eight to 12 lunges.
From Heidi Joyner
Agility drills —
Chalk ladder agility exercises are fun and invigorating. You can do any number of hopping, sidestepping, skipping, etc., exercises. Santas' family likes to play "Follow the Leader," with each member getting the opportunity to lead an exercise of his or her choice up and back on the ladder.
From Heidi Joyner
Pushing movement —
Begin in a plank position with feet hip distance apart and your wrists aligned under your shoulders. Keep your core engaged to avoid the lower back arching and your belly sagging toward the ground. Bend your elbows, lowering your body in one solid piece down until your elbows and shoulders are parallel. Your head should stay in line with your spine. Push your body back up to your starting plank position.
From Heidi Joyner
Pulling movement —
While standing, hold TRX handles with a neutral grip. Lean your body straight back so that your arms extend at chest height. Make a rowing motion by bending your elbows and pulling your chest toward the handles. Keep your body aligned and core strong throughout the motion. Don't bend from the waist.
From Heidi Joyner
Hinging movement —
From standing, hold a moderate-weight kettle bell or dumbbell at your side in your left hand. Begin a single-leg hip hinge by reaching back with with your left leg and hinging forward over your right leg to let the weight come down to the ground in front of you. Slowly hip hinge and stand back up with both feet on the ground and the weight held at your side. Repeat this movement for the desired repetitions and then move to the other side.
From Heidi Joyner
Squatting movement —
Stand with your feet slightly wider than hip distance. Hold a kettle bell or dumbbells close to your chest. Select a weight that is heavy enough to be challenging but light enough to enable you to maintain form throughout all of your reps. Squat down between your legs as deeply as possible without pain; ideally, your elbows should touch your legs. Keep your chest and head up with your back straight. Return to the starting position. Repeat for desired number of reps.
From Heidi Joyner
Cooling down —
From a seated straddle, fold your right leg in toward your groins. Rotate to line your chest up with your straight left leg. Exhale as you stretch over that leg, reaching your right hand under the outside of your left calf. Inhale as you twist to the left, reaching your left arm straight back behind you. Hold for five long, deep breaths. Repeat on the other side.
From Heidi Joyner
Family high-five —
What better way to close out your family workout than with a celebratory high-five?
