Request: Family Friendly, Full Body, Exercise & Stretch Routine

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JWolffe

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Maybe somewhat of a complicated request, but here we are:

I'd like to see what different people have for exercise and stretch routines for all members of a family (kids and adults). Looking for full body routines that use nothing but body weight and dumbbells. Preferably quick, no more than 30 minutes.

I'm hoping to develop better routines for my wife and myself as well as to instill in my children an improved sense of self-care and self-confidence. The main goal would be for us all to be able to perform the same routines, with our own body weight (maybe with some extra weight eventually) and limited use of dumbells.
 
Maybe somewhat of a complicated request, but here we are:

I'd like to see what different people have for exercise and stretch routines for all members of a family (kids and adults). Looking for full body routines that use nothing but body weight and dumbbells. Preferably quick, no more than 30 minutes.

I'm hoping to develop better routines for my wife and myself as well as to instill in my children an improved sense of self-care and self-confidence. The main goal would be for us all to be able to perform the same routines, with our own body weight (maybe with some extra weight eventually) and limited use of dumbells.
Get outside more. Walking, hiking, climbing are all great exercise, and could be vital in the event of a major diaster.
 
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this is one tool where you use your own body weight, but don't forget Arctics advice as walking,hiking and climbing improves your cardio and overall strength
 
The best place for dumbbells are thrift shops......and Walmart

The general pattern with weights and other resistance exercises is to start with large body muscles (like pectorals, thighs, trapezius, and so on), then move to medium size muscles like the bicepts, tricepts, calfs, and finish with the smaller muscles like the wrists, deltoids, shoulders, and so on.

Abs can be done toward the end of the workout, as they will be warmed up as stabilizers for the prior exercises.

When it comes to things like protein supplements, vitamins, glutamine, and so on.....keep in mind that 98% of these supplements are a complete waste of money 98% of the time.

If you watch your diet (as anyone should), and accept personal accountability for what you eat, then you don't need supplements anyway.

If you wish a low-calorie source of concentrated protein, then get pure egg whites from the refrigerated section of the grocery store, and a can of Pam.

Spray the Pam in a microwave-safe container, nuke the egg whites in a microwave, and serve with your choice of condiments (I like Tobasco).

Despite what I said about supplements earlier, I do think that people who weight train should take Metamucil on a regular basis.

A side effect of lifting weights is hemmorhoids. This happens because of changes in blood pressure from lifting, so this should be expected, and Metamucil seems to mitigate this somewhat.

Another supplement that seems to have real benefits is an aspirin a day. Aspirin reduces inflammation, so I can see why it would help people recover after a heavy workout.

It should go without saying, but stay hydrated and be proactive about drinking water.....don't wait until you're thirsty.

If you use small amounts of Morton Lite Salt in your water and food, you'll replace both potassium and sodium.

When you warm up for resistance training, there's a belief that you stretch, with the idea that more limber muscles help reduce injury. It's actually more beneficial to do light sets of the main exercise. For example, if you curl 25 lbs, then warm up by curling 5 or 10 lbs., and also by doing mild aerobic exercise on a stationary bike, or skipping rope.

Give your body 1 to 3 days between workouts to recover. Increase this time if someone has diabetes, as diabetics take longer to heal. Even though they take longer to recover, diabetics benefit from resistance training.

For an excellent book on bodyweight exercise, see below:

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As always, get a physician's advice before beginning any sustained workout routine, and ask the pediatrician about resistance exercises and the ephesial growth plates in children. There is evidence that heavy, repetitive weight training can interfere with the ephesial plates at the ends of the long bones, and cause growth problems in children.....including limbs of different lengths.

This shouldn't deter you from having the kids work out with you, but just make sure that the pediatrician is in the loop.

I hope this was helpful.
 
I appreciate your responses. Definitely working on improving the lifestyle habits that I can to avoid compromising my health too much with modern conveniences. Looking forward to just getting back into a regular regiment, even if it may start out at a lighter level than I would like until I get my form back.

Hopeful that my wife will join in sooner rather than later, and the kids will just want to join in on the fun, at first. I really want to improve all of our mobility, and miss the feeling of controlled strength and confidence.
 

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