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Fun Indoor Games and Workouts for Families

childrens pic

So it is looking like no snow – and the weather may be too cold or wet to play outside.

It’s time to get creative with paper plates, pillows and other props around the house we can use for games and getting some exercise!

Children’s Healthcare of Atlanta’s Strong4Life is a great resource, and here some of their ideas for planning indoor activities whether it’s too hot, too color or you you just want to gather everyone together under one roof.

Set up an obstacle course inside using household items. (Example: Pillows are great “rocks” to jump over).
Have a scavenger hunt around the house.
Turn on some music and dance! Make a game of it by having one person in charge of the music, and have everyone freeze when they turn off the music.
Pretend the floor is hot lava! Put paper plates or pieces of construction paper around a room. Kids jump from paper to paper as they try to avoid the “hot lava floor”. The kids must travel from plate to plate (or paper to paper). Remember…don’t fall in!
Blow up balloons and play volleyball or basketball inside.
Have animal races. Take turns calling out an animal name. When an animal is called, everyone has to move like that animal to a finish line. Make the animal noise, too, and you will have everyone laughing.

And here are some tips on setting up in in-home boot camp:

(Goal: To have fun, get a great workout and increase your heart rate without going outside. Materials: Wall space, floor space, one chair and two cans/full water bottles.)

The Work Out: Complete each exercise at the three stations. Rest for 30 seconds between each exercise. You’ll want to keep moving so that you keep your heart rate up and get a great workout. Remember to breathe in through your nose and out through your mouth. Grab some friends or get your family to work out with you. Each person can start at a different station. Now turn up your favorite music and have fun!

Warm-Up: March in place for one minute. Get those knees up and get ready for some fun!

Bonus: While you are working out, learn the names of the muscles you are making stronger. Next to each exercise, you will find the names of the muscles.

1. Standing Station: Clear a space on the floor where you can stand and move freely without bumping into any furniture. You may need a

chair nearby to use for balance.

2. Wall Station: Find a clear space on a wall or door. Make sure you can stand with your back against the wall with your arms raised.

Can Curls (Biceps): 12 repetitions. Sit straight in the chair with feet

placed flat on the floor. Hold a can in each hand with your arms down and palms facing forward. Bend at the elbow, “pulling” the

cans toward your shoulders in a smooth motion. Return to starting position.

Can Extensions (Triceps): 12 repetitions. Sit straight in the chair with feet placed flat on the floor. Hold one can with both hands directly above your head with your arms extended. Bend at the elbow, lowering the can toward your neck in a smooth motion. Return to starting position.

Chair Back Calf Raises

(Gastrocnemius): 10 repetitions. Stand behind the chair with your hands resting on the back of the chair. Lift your heels off the floor so you are on your toes. Slowly lower your heels back to the floor. Use the back of the chair for balance; try not to lean on the chair.

Chair Back Leg Lifts: (Gluteals): 10 repetitions on each leg. Stand behind the chair with your hands

resting on the back of the chair. Stand on your right leg and lift your left leg straight back and up away from your body. Return to starting position. Switch legs. Keep your chest up using the chair for balance; try not to lean on the chair.

3. Floor Station: Clear a space on the floor where you can lie down, making sure you will not bump into any furniture.

Wall Station

Wall Push-Ups (Pectorals, Triceps): 10 repetitions. Stand with your feet shoulder-width apart facing the wall. Your arms should be

extended straight with your palms on the wall. Bend at the elbows and slowly. lower yourself toward the wall. Slowly push yourself back to starting position.

Wall Squats (Quadriceps): 10 repetitions. Stand with your feet shoulder-width apart and your back against the wall. Walk your feet out away from the wall. Slowly bend at the knees so your hips lower and you are “sitting in a chair” (minus the chair). Slowly return to starting

position. Be sure not to bend your knees too far and go past the “chair” position.

Leg Kicks (Quadriceps, Core): 12 repetitions

Stand with your feet shoulder-width apart and your back against the wall. Walk your

feet away from the wall. Bend your knees and slide down the wall. Do not let your

knees move in front of your toes and do not let your bottom go lower than your

knees. Hold this squatting position and kick one leg out until your leg is straight.

Alternate legs.

For more ideas, go to strong4life.com


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