Trainers Adam Rosante and Idalis Velazquez

Family-Friendly Fitness From Adam Rosante and Idalis Velazquez

Summer break means you and your kids have a lot of free time to fill. C9 Champion brand ambassadors Idalis Velazquez and Adam Rosante think of summertime as the best time to get your family together and moving! 

“Physical activity empowers kids,” says Idalis, mother of two, who loves doing assisted pull-ups, racing and jumping rope with her girls. “Teaching our kids to be active at an early age promotes healthy growth and development, improves their coordination and motor skills and even builds confidence and self-esteem.”

Adam agrees: “A lot of the hang-ups many of us have around body image were programmed at an early age, so it’s important to help children realize that their body is an incredible vehicle, capable of absolutely anything. Physical challenges can be great confidence builders that help kids realize they can do amazing things if they just commit themselves to the task.”

Of course, there’s one golden rule to keep in mind with any family-friendly workout: “Keep it fun!” says Adam, who loved any activity that didn’t feel like a chore as a kid.

“I always do my best to make it fun for my girls so they associate fitness with play,” says Idalis. “I always have music playing as well so we even dance and just do silly things when we’re resting.”

Below, Adam and Idalis came up with some enjoyable exercises for the whole family. Bonus: You can do all of them outside!

The Wheelbarrow

What You’ll Do:

1. Have your child get into a pushup position.

2. Grab your child's ankles and raise them to the height of their own waist. 

3. Your child will walk on his/her hands as you steer your child across the floor. The wheelbarrow strengthens the pectorals, deltoids, triceps and core, helping your kids develop upper body strength. Plus, it also targets the core and arms of the parent who is steering the child! 

Toss + Crawl

What You’ll Do:

1. Grab a ball of your choosing, go outside and set a timer for 10 minutes.

2. Stand next to one another with one person holding the ball. That will be the starting line.

3. The person with the ball goes first: Throw the ball as far as possible.

4. Drop down to the ground and crawl to the ball on your hands and feet. Once you reach it, pick it up, turn around and run back to your partner(s) as fast as you can. 

5. As soon as you reach the starting line, the next person goes. Continue alternating until time runs out!


What You’ll Do:

1. Get into a pushup position on the floor. 

2. Bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. 

3. Hold the position for as long as you and your kids can—challenge each other! Repeat three times.


What You’ll Do:

1. For this one, you'll need four items to act as markers and four playing cards: 1, 2, 3 and 4. Take the items outside to your backyard, a park or anywhere that has a little space.

2. Pick a starting point and set down one of the markers. That's your starting line. 

3. Walk forward 10 long steps and set down the second marker. Take another 10 long steps forward and set down the third marker. Finally, take another 10 long steps forward and set down the fourth marker. Return to the starting line and set a timer for 10 minutes. 

4. Shuffle the cards and have your kids pick one at random. If they pick a 1, they have to run to the first marker and back. If they draw a 2, they have to run to the second marker and back. If they draw a 3, they have to run to the third marker and back. If they draw a 4, they have to drop down at the starting line and do four push-ups. 

5. As they're running, shuffle the cards. Each time they return, they must draw another. Keep going for the full 10 minutes, resting for one minute after every fourth turn or as needed. Once their 10 minutes is up, it's your turn! 

Click here for more exercises and tips from Adam and Idalis, and shop C9 Champion at Target and on!

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