Fun Workouts for Kids and Adults

Staying active is one of the most important parts of a healthy lifestyle, and that’s especially true for kids. With many children settling into a sedentary life, obesity has been on the rise for many years. With that in mind, we’ve compiled some great exercises you can do with your kids to get them active and teach them healthy habits that can last long into adulthood. One of the best exercises out there is jumping on a trampoline, so why not bring your little ones into Rebounderz Trampoline Park here in Rohnert Park to show them how fun fitness can be?

-Obstacle Courses

One of the most exciting ways you can get a kid active is an obstacle course. Kids love climbing, jumping, and running around, and an obstacle course gives them the opportunity to do all of that and more. You can set up your own at home, at the park, or in the playground. Take this opportunity to get really creative with the obstacles, but keep in mind that there needs to be a balance of fun and challenge when setting everything up. If it’s too hard to complete, they won’t have fun, but if it’s too easy, they won’t feel like they really accomplished anything. At Rebounderz, we have a super fun obstacle course based on the TV show American Ninja Warrior that kids and adults both love.


The longtime favorite of drill sergeants and gym teachers alike, push-ups are an exercise that anyone can do, regardless of age or skill. Thanks to kids having less body weight to move, they can often do many more push-ups than an adult, so you might be shocked at your child’s strength! Depending on their age and ability, they can do them from their feet or knees. As they get better and more confident, you can introduce variations, like elevated push-ups (with their feet on a chair or box) and diamond push-ups (where the object is to put your nose in-between a diamond formed out of their hands put together).


When a kid is sitting in a classroom or watching TV, their lower body is getting weaker, which can cause problems later in life with bad posture and back pain. Squats are a lower body workout that exercises quadriceps, hamstrings, and glutes, while also strengthening the lower back. Start them off with free squats, then they can graduate to holding small dumbells, cans, or bags of rice to add to the workout.


Working out your core is incredibly important, and there might not be a better workout for it than planks. You can make this into a fun little competition, challenging your kids to see who can hold the plank the longest.


Another straightforward but nonetheless important exercise, crunches can be adjusted to meet anyone’s ability level. However, it’s imperative that you teach your children the proper form and advise against doing sit-ups, as they can be very hard on your back.


Here’s another fantastic way to exercise the lower body. Try doing lunges in your backyard so you have plenty of space to move around in. We’re sure this one will cause some giggles, so have fun with it! Depending on your little ones, you may have to help them keep their balance until they get good at it.


Look, there’s no way around it. Your kids are going to laugh at the name. You might be laughing at it right now. The truth of the matter is, silly name aside, burpees are an incredibly effective exercise that works out muscles all over the body. A burpee is a series of other, smaller movements, all mashed together for one complete package. Start them off with a basic burpee, forgoing the push-up that some people add in to give it a bit of extra oomph. In order to do a burpee, you will: squat, kick your feet back, pull your feet forward, stand back up, and then jump in the air like a jumping jack. Repeat that a dozen or two times, and they’ll be ready for a snack and a nap.

-Mountain Climbers

Here’s another super effective core workout that everyone can do. Mountain climbers are very fun, and you can add an extra element of excitement by pretending to commentate your ascent up a mountain. Use this to keep them motivated and working hard.

-Gorilla Walk

You might notice a big emphasis on core workouts, and that’s no mistake. They’re that important. This one is sure to leave everyone laughing though. Have your kids do their best Donkey Kong impression as they place their fists and feet flat on the ground, then move each leg and arm forward at the same time (i.e. left arm and leg move together, right arm and leg move together).

Getting active and instilling good fitness habits early on has positive effects that can be seen long into adulthood. Start your kids off easy and early and make sure they understand how important this is for their future health and happiness. Making exercise fun, not something to be dreaded, may seem difficult, but with a little creativity and ingenuity, we’re sure you’ll find a fitness regimen that works for both your kids and yourself. When you want to show off just how fun exercise can be, bring your little ones into Rebounderz Trampoline Park here in Rohnert Park. We have the safest trampolines and most fun activities that the whole family will enjoy. We hope to see you soon!

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