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“Dad! Watch my Ninja Warrior move!”
I stood up from my squat and watched my older daughter swing from end to end on the monkey bars.
“That’s great, my Ninja Warrior! You’ve gotten so much better on those bars!”
I finished my squat set and grabbed my jump rope. Looking up, I noticed my younger daughter edging closer to the fireman’s pole. I stopped my watch, went over to her, and helped her slide down. Then I went back to my rope, restarted my watch, and finished my ten minutes of exercise.
Typically, I work out before dawn while my family sleeps. However, the morning in question my wife had to be to work early, scuttling my normal plans. Since I’ve committed to the 7 Daily Habits, I slot in at least ten minutes of daily exercise. Some days I go to the gym and have an intense training session. Other days, my exercise accommodates my duties as a father.
After my wife left for work, I took the kids to one of the local playgrounds. I brought along a jump rope. While my daughters played, I endeavored to accumulate ten minutes of activity. My workout alternated between 50 rope jumps and 10 squats.
I say “endeavored” because working out is not my primary goal on these outings. My primary goal is to avoid death, dismemberment, or permanent injury when it comes to the kids. The older one doesn’t get in bad spots anymore, but I have to keep an eye on my younger one.
To this end, I set up my workouts to be flexible. They accommodate dashing over to save the little one or cheering on the older one. My goal is to accumulate time spent moving — either ten, fifteen, or twenty minutes — as opposed to doing a workout as quickly as possible. This keeps me from getting frustrated during my workouts and ensures I achieve a respectable amount of work.
Watch my video above where I describe the movements I utilize. Then check out the workouts below for options that you can do.
- Pull-up or hang
- Jump rope
- As many rounds as possible (AMRAP) in 10 minutes: 1 push-up, 1 lunge, 1 squat, then 2 push-ups, 2 lunges, 2 squats, then 3, etc.
- AMRAP 10: 50 rope jump, 10 squats
- AMRAP 10: 20 rope jumps, 15 squats, 10 push-ups
- AMRAP 10: 10 lunges, 10 squats, 10 push-ups
- AMRAP 10: 30 lunges, 25 squats, 20 push-ups. Break up the individual sets as needed.
- Death by [pick a movement]. Pick one of the movements. Start your timer and do 1 rep. Rest for the remainder of the minute. When the next minute starts, do 2 reps. Rest. Next minute, 3 reps and so on. Your workout is over when you cannot complete your reps within the allotted minute.
- Every minute on the minute (EMOM) for 10 minutes: 3 pull-ups (or 5 seconds of hang), 6 push-ups, 9 squats. Increase or decrease the reps depending on your fitness level.
- EMOM 10: 5 push-ups, 10 lunges, 20 rope jumps
- Accumulate 10 minutes of total jump rope time. Divide up into sets (e.g. 50 jumps) and turn on clock while you’re jumping.
- Try to jump rope for 10 minutes straight. Give yourself a 5 squat “penalty” every time you break.