One of the things we’re loving about lockdown is the number of families we have seen exercising together. With that in mind, we thought we would share a family workout which everyone can get involved in and enjoy! Great for letting off some steam after a morning or day of home schooling or a perfect morning energiser.

We’ve used a rugby ball for this family workout but you could use any type of ball. Please remember that children and teenager’s are still developing physiologically wise and their bone and muscles are also developing, therefore please make sure you work within their limits. Depending on how many of you are working out you will need two balls, if you don’t have two then you could use your ‘imaginary’ ball or perhaps substitue with a small cushion.


We’d suggest doing this workout as a circuit, and timing each exercise, starting off with 30 seconds on each exercise, with 30 seconds rest in between exercises. The adults, or even any teenagers you have who are used to doing lots of exercise may want to ramp this up to 40 seconds work, 20 seconds rest. If you have any littlies then let them join in and rest as they like, remember this family workout is meant to be about having fun!

Warm Up 

It’s essential that everyone warms up before their workout, especially as the bones and muscles of children are still developing. We’d suggest the following warm up:

  • 8 x arm circles in each direction
  • 10 x squats
  • 10 x star jumps
  • 10 x reverse lunges
  • 10 x knees high on each leg
  • 10 x heel flicks on each leg

Repeat x 2

Main Workout 

The workout will be performed as a circuit, one person per exercise. Follow each other through the circuit and repeat the circuit 2-3 times. One circuit will take 8 minutes.

    1. Rugby Ball Touch Down – squat down to touch the ball to the floor and then explode out of the squat and jump into the air
    2. Press Ups – these can be done on the knees or as full press ups. If any of the younger members of the family struggle, ask them to do their press ups on their knees but with their hands on the edge of a step (use your bottom step)
    3. Star Jumps – who doesn’t love a star jump?! Make sure you land with your heels flat on the floor.
    4. Rugby Ball Squat – as you squat, press the ball forwards.
    5. Bear Crawl – Pop down on to all fours and crawl like a bear….who can roar the loudest?!
    6. Rugby Ball Toe Taps – place the ball on the floor and tap the ball lightly with the foot, aim to be light footed as you swap from foot to foot as fast as you can.
    7.  Ab Crunch or Plank – I often find that children struggle with the co-ordination of an ab crunch , if they do then a modified plank on their needs is a good alternative.
    8. Rugby Ball Jump Overs – stand at one side of the rugby ball, bend the knees and jump over the ball, land with the knees soft and then jump back to the other side.

Cool Down

Finish your family workout with stretches for the main muscles groups you’ve used including the quads, hamstrings, calves, chest and glutes. Hold each stretch for around 15-30 seconds. Another great way of helping with muscle recovery is to go for a short, gentle walk either straight after the workout or later in the day. And don’t forget….make sure you all finish with a team high five too!

We hope this family workout inspires you to do a family training session together, if you have any queries about the exercises please feel free to contact us at and we’d be happy to help!