6-week family health challenge: how the families are getting fit.
Penny Walsh, Health & Fitness Lifestyle Professional, talks us through the families exercise and workout plans.
"I have given all four families - keeping in mind their various ages, capabilities, fitness levels, goals etc. - a mix of programs from home programs using their body weight and some pieces of equipment like dumbbells and skipping ropes, to more detailed gym programs in order to give them a good variety of exercise options. With some of the family members I've had to keep an eye on some health issues and supervise accordingly, and also liaise with their health professionals. The workouts are somewhat basic but practical and effective, and the home programs are great as they can be done anywhere. Some families are taking this outdoors to parks which is awesome to get the family together and bond!
Overall everyone is keeping a positive mindset, and I'm thrilled to be able to train and guide them along their journeys - and even sometimes give them that little kick up the backside they need to get moving!"
Amanda Woodward, 48, Husband Craig, 49 and Children, Daniel, 16, George, 13.
"This family is quite active as the children have a lot of sporting activities - which is great! Craig is also an active gym-goer and Amanda is going great by keeping active around her battle with an inflammatory disease. So I've advised the kids of course keep up their usual activities, and I've given Craig some gym programs to follow. I've also given Amanda and the children a couple of home workout programs and I'm pushing them all to go power walking to create an atmosphere of family bonding time - while working out and working towards their goals at the same time."
Zoe Michele, 30, Mum Leonie, 58, and Aunt Trudi, 55.
"With these ladies I have devised some varying gym programs, basic power walks, and also home workout options so that they have a great mix of different exercises to choose from and follow between them all.
Zoe is already a gym-goer and enjoys attending different workout classes, so combining the circuit workouts I've given her with the classes is a great mix for her to work towards her fitness and weight loss goals.
As Leonie and Trudi are a little older and are aiming to shed a few kilos and tone up, I've mainly recommended the basic home programs and a lot of walks to help them to achieve their goals."
Watch Zoe tell us about her journey so far.
Elena grace, 37, and Children Mariah, 9, Ebony, 7, Calvin, 11.
"With Elena and her children I have provided them with a mix of programs from equipment-based workout plans to home programs, and I have also suggested outdoor walks for her and her family as she really wanted more bonding time with the kids and doing this through exercise is wonderful and practical for all. It's a great way to create a healthy bond and healthy habits together, while Elena really wants to focus on to maintain in the long-term, while also helping them to achieve their goals."
Elsa Tesi, 35, Husband Joh, 41, and their Daughters Suliana, 11, Leilani, 9.
"With this family I have focused on getting the whole family to move and get active together as a whole, and therefore create not only an exercise plan but also a bond and long-term habits to get into and to maintain a healthy lifestyle.
With John, I have been mindful of his back injuries and have always wanted to get his confidence up to be able to move effectively again.
The home workout program is working well for them, as the children are really taking it on board themselves to do on their own - which is wonderful as they weren't very keen initially!"
Watch this video and see more on Elsa's journey this week.
Here are a few examples of Penny's 45-minute workout sessions
(recommended 4 -5 times per week):
WORKOUT ONE:
- Cable squat pull - 15 reps
- Jump squat - 10 reps
- Cable upright rows - 15 reps
- Travelling push-ups - 5 each way
- Cable Tricep Push Down - 15 reps
- Cable bicep curls - 15 reps
- Push-ups - 10 reps
- Cable pull downs - 12 reps
- Mountain climbs - 20 reps
WORKOUT TWO:
- Dumbbell squat shoulder press - 10 reps
- Dumbbell lunge bicep curl - 10 reps
- Dumbbell push up and row - 10 each arm
- Dumbbell chest press - 10 reps
- Dumbbell chest flys - 10 reps
- Dumbbell burpie - 10 reps
- Dumbbell jump lunge - 20 reps
- Dumbbell upright row - 8 reps
WORKOUT THREE:
- Sled - up and back
- Plate walking lunge - 20 reps
- Box Jumps - 10 reps
- Rope Slams - 10 reps
- Push-ups - 10 reps
- Burpies - 10 reps
- Deadball slams - 10 reps
- Deadball squats (low) - 10 reps
- Treadmill - 5 mins (30 secs on 10 secs off)
WORKOUT FOUR:
- Treadmill - 1 min
- Rower - 1 min/ 250m
- Rope slam - 20 reps
- Sled - up and back
- Deadball slams - 15 reps
- Kettleball jump squats - 15 reps
- Kettleball Farmers Walk - 15m
- Skip - 100 jumps
- Box jump - 15 reps
- Jump lunges - 20 reps
- Burpies - 10 reps
