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Family Fit At Home Workout

If you have yet to participate in Family Fit and looking to learn some workouts here are some 30-second exercises that you are able to do at home. Challenge yourself by repeating these workouts with a 10 second rest between sets.

Jumping Jacks

Jumping jacks are a full body workout that can target major muscle groups, strengthen bones, and improve cardiovascular fitness and heart health. It's important to do jumping jacks with proper form in order to gain these health benefits.

  1. Stand upright with your legs together, arms at your sides.

  2. Bend your knees slightly, and jump into the air.

  3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.

  4. Jump back to starting position.

  5. Repeat as needed.

You won’t get much benefit out of performing one jumping jack. Use them as a way to warm up before a more intense workout, or as a cardio workout itself. Jump longer to get your heart rate up during a warm-up if you're used to cardio work.

A jumping jack warm-up may feel like a workout itself if you're not especially fit. That's okay. Keep practicing them daily.


Pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

  1. Assume a face-down prone position on the floor. Keep your feet together. Your weight should be on your chest.

  2. Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels, and contract your abdominals to keep your hips from sagging. This position is called a "plank," which is used for other various exercises. This is the beginning and the end position of a single push up.

Balancing on your knees instead of your feet is another good modification while you build your strength.

  1. Begin in a hands and knees position with your gaze at the floor.

  2. Place your hands on the ground on either side of your shoulders. Your knees should be at a comfortable distance apart.

  3. Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core muscles contracted.

  4. Pause for a second in the lowered position — your chin may lightly touch the ground.

  5. Exhale as you push up from the ground to your starting position.

Bear Crawl Shoulder Taps

Bear crawls are a great all-in-one exercise that work all the major muscle groups, and provide a real core challenge. Adding bear crawls to your training is a sure-fire way to build strength and power, boost your metabolism and fire up your cardio fitness

1. Bend down so that your hands are on the ground and your feet hip-distance apart. Your shoulders should be stacked over your wrists, your knees bent to 90 degrees, your back flat, and abs engaged. This will be your starting position.

2. Quickly bring one hand up to tap the opposite-side shoulder, placing that hand back on the floor before repeating to the opposite side. Concurrently your body will slightly shift from one side to the other to better maintain balance. Try to avoid your hips rocking from side to side.

Body Weight Squats

Not only will squats shape your quads, hamstrings, and glutes, they'll also help your

balance and mobility, and increase your strength.

1. Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.

2. Lower your body until your thighs are parallel to the floor.

3. Pause, then return to the starting position.


Lunges increase muscle mass to build up strength and tone your body, especially your core, butt, and legs. Improving your appearance isn't the main benefit of shaping up your body, as you'll also improve your posture and range of motion.

  1. Start by standing up tall.

  2. Step forward with one foot until your leg reaches a 90-degree angle. …

  3. Lift your front lunging leg to return to the starting position.

If you would like to participate in more at workouts from home or in a gym environment you can

1. Become a new member of our Facebook recreation group

2. Email for exercises accessible for at home

3. Join our KL Family Fit at the Snuneymuxw Gym every Tuesday at 5:15pm.

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