Total-body Conditioning Workout for Parents

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Total-body Conditioning Workout for Parents

This workout is designed to improve muscular endurance and strength through exercises that focus on the correct execution of the five primary movement patterns (bend-and-lift, single-leg, pushing, pulling, and rotational movements) in all three planes of motion. This type of exercise programming is referred to as Movement Training. The primary goal of Movement Training is to develop good movement patterns before adding moderate to heavy weights.

WARM-UP

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Hip Hinge

Shift your weight onto your heels and then push your hips backwards as you hinge forward at the hips. Allow a slight bend in the knees and stop when your torso is between horizontal and vertical. Pause and return. Complete 8-12 repetitions

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Single Leg Stand

Engage core muscles, stabilize on stance leg, exhale, and lift one leg 3-6" off the floor. Avoid any sideways tilting or upper body swaying. Hold for 10-15 seconds, lower foot to ground, and repeat performing 8-12 repetitions per side.

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Cat-Cow

Move slowly through the range-of-motion for 8-12 repetitions. Add a second set as fitness improves.

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Bird-dog

The right-arm/left leg and transition to left-arm/right leg is counted as one repetition. Raise arm and opposite leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions. Add a second set as fitness improves.

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Standing Gate Openers (Frankensteins)

Engage core and maintain stability on one leg throughout the movement. Perform 5-10 repetitions per side

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Frequency:

This workout can be performed 2-3 times per week, as time allows. Begin with one set of each exercise in the workout, completed as a circuit with minimal rest between sets (30-60 seconds). As fitness progresses, add a second circuit of exercises in the same order.



Intensity:

Begin each new exercise with body weight or a minimum amount of resistance, make sure you can perform the exercise with good movements (form), and then progressively increase the repetitions, resistance, and sets.

WORKOUT

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Bodyweight Squat

Perform 8-12 repetitions, initiating the movement at the hips and not the knees. As fitness improves, progress to 12-15 repetitions.

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Seated Cable Press

Brace abdominal muscles and scapulae, and maintain a neutral spinal position throughout the exercise. Complete 8-12 repetitions, progressing to 12-15 repetitions.

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Forward Lunge

Perform 8-12 repetitions with each leg, progressing to 12-15 repetitions per leg.

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Seated Row

Brace abdominal muscles and scapulae, and maintain a neutral spinal position throughout the exercise. Complete 8-12 repetitions, progressing to 12-15 repetitions.

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Side Lunge

Perform 8-12 repetitions to each side, progressing to 12-15 repetitions per side.

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Bent Knee Push-up

Perform 8-12 repetitions, progressing to 12-15 repetitions. As fitness improves, progress to full push-up position.

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Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

Exhale and lift your arms into the "I" position, holding for 15 – 30 seconds, then return to starting position. Repeat performing the "Y", then "T", then "W", and "O" formations. Perform 2 – 4 repetitions of the full series: I, Y, T, W, O.

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Glute Bridge Single Leg Progression

Perform 8-12 repetitions with one leg held to chest, pushing up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds. Repeat holding opposite leg. Progress to 12-15 repetitions per side.

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Side Plank (Modified)

Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 repetitions. Alternate sides to work both sets of oblique muscles.

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Front Plank

Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 repetitions.

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Frequency:

This workout can be performed 2-3 times per week, as time allows. Begin with one set of each exercise in the workout, completed as a circuit with minimal rest between sets (30-60 seconds). As fitness progresses, add a second circuit of exercises in the same order.



Intensity:

Begin each new exercise with body weight or a minimum amount of resistance, make sure you can perform the exercise with good movements (form), and then progressively increase the repetitions, resistance, and sets.

COOLDOWN

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Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

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Upward Facing Dog

Hold this position for 15-30 seconds, then slowly return downwards to the starting position, and repeat the movement 1-2 more times.

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Kneeling Triplanar Lunge

Maintain an upright posture while moving into this stretch by engaging the abdominal muscles. Hold stretch for 15-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

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Supine 90-90 Hip Rotator Stretch

Hold stretch for 15-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

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Childs Pose

Hold this position for 5-10 slow, deep breaths (approximately 30 seconds to a minute). Repeat for 2 total sets in this position.

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Frequency:

This workout can be performed 2-3 times per week, as time allows. Begin with one set of each exercise in the workout, completed as a circuit with minimal rest between sets (30-60 seconds). As fitness progresses, add a second circuit of exercises in the same order.



Intensity:

Begin each new exercise with body weight or a minimum amount of resistance, make sure you can perform the exercise with good movements (form), and then progressively increase the repetitions, resistance, and sets.

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