As parents, sometimes it feels like we are trying to catch up all the time. There are days that, no matter, how hard I try, I am still one step behind my daughter. More than often, I find myself trying to decide, if I should work out, cook dinner, or just spend quality time with my daughter. The more and more I talked to other moms out there, I found out that it is not only me with this issue, most parents face these issues on a daily basis. So I decided to come up with ideas, which will incorporate the activities that I know I should do with spending quality time with my daughter. One of them is “play catch” time. You should try it with your kids, or a partner, they would love it. After all what kid does not like to play ball?

Muscle group worked:

This workout/ game will challenge your lower body muscles, including the hamstrings, glutes, calf muscles, and of course quadriceps. Not only this workout builds strength, it will also raise your heart rate and burn tons of calories. Don’t be alarmed if you are sore next day, especially if you haven’t worked out in a while.

Here is how it goes:

Stand with your feet slightly wider than your hips apart. Keeping your spine in neutral position, transfer your weight to your heels and balls of your feet (not your toes). Now inhale, break at your hips. Push your glutes back as you bend your knees. Keep your back straight (neutral spine) with shoulders and chest up. Squat down, make sure your knees are in line with your feet (knees should never jack over your toes). Another rule of thumb, if you were going to look down while on squat, you should be able to see all your shoe laces. Go as deep as you can in your squats with proper form.

While down in your squat, exhale, grab the ball and stand up. To stand, push on your heels and move up. Make sure you are keeping your core tight and your back straight the whole time.

While standing jump up raising the ball over your head, as you are throwing the ball in a basket, but don’t throw the ball. Lower the ball, inhale and get down to the squat again.

This time roll the ball to your kid, or your partner and ask them to do the same.

You should stay in squat position, until they pass the ball back to you.

This counts as one rep. Repeat for 15 reps or as many reps as you can.

Here is how we did it:

Stay happy and healthy

Roya

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