12WBT trainer Fit Tim trains with his daughters Mia and Eve
For all the Dads out there that make the excuse they can’t train because of the kids, I say you have to get fit to keep up with the kids, and here’s how you do it.
Take the kids to your local park. An athletics track is ideal, otherwise any park where there is a big enough clearing to make a 10m x 10m square. Mark each corner, they can be represented by a jumper/nappy bag/drink bottle, any marker that is clear (don’t use the stroller). Put the kids in the middle of the square or somewhere where you can keep an eye on them.
Eve and Mia make great weights
Warm up with some jogging, skipping, and active stretches around the 10 x 10m square.Once you’re warm execute the following workout:
- Sprint to corner 1 – Drop and do 10 Push-ups, jump up and shuffle sideways to corner 2.
- Corner 2 – Drop and do 10 full Sit-ups, jump up and run backwards, flicking the heels towards the butt to corner 3.
- Corner 3 – Drop and do 10 Mountain climbers, shuffle sideways to corner 4.
- Corner 4 – Drop and do 10 Burpees, with out or without the push-up.
Eve shows dad how to do a Push-up!
Rest for one minute, grab a drink, give the kids a kiss and tell them to say ‘Ready Set, Go’ for the next round. While you’re running between cones, teach them the Mantra ‘Go Super Dad!’ (that’s the one I use but you can make up your own).
Repeat the circuit 3-10 times.
Chasey is a great way to get the kids on the run…
The kids will love it and you’ll never be more than a 2 second sprint away.
You can execute this circuit or something similar next time you take the kids to the park. This workout has the benefits of giving you more energy for fathering in general, teaching the kids that exercise is fun and can be done anywhere, and most importantly scoring a few points with Mum. It’s a win-win-win situation.
So enjoy planning and executing your father’s day workout!
Fit Tim
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