Fitness for Busy Parents
Seven tried and true ways to stay active!
.jpg)
Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
.jpg)
Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
.jpg)
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
Finding time for fitness as a busy parent can be challenging. I get it – I’m a mother of four. Balancing a hectic work schedule, the responsibilities of raising children and an unending list of household chores is just the tip of the parental iceberg.
I’m here to give you the good news – you don’t have to put fitness on the backburner!
7 fitness tips for busy parents
We all know fitness is important to maintain mental and physical health. Here are seven ways every busy parent can make fitness a regular part of their daily lives!
Get active with your kids
Children love to mimic their parents, so why not make fitness a fun family activity? Take a walk, ride a bike, or hit the park and play games together. This way, get to spend time with your kids and exercise. Win, win!
Plan time for fitness
A busy family schedule can be chaotic and often changes on the fly. View your workouts as “non-negotiable” you time.
Take 10 minutes every weekend to plan when and where you’ll be exercising in the upcoming week. Stay accountable and minimise your chance of missing your sessions by scheduling them when distractions and last-minute changes are the least likely to happen.
Find a friend, find a gym
Keeping your fitness up is a lot easier when it’s something you look forward to. So, find something you enjoy doing! Looking for even more motivation and accountability? Get a friend to join in! Combining fitness and social time with your nearest and dearest provides a positive, supportive and fun environment.
Use short, high-intensity workouts
Don't throw in the towel when your time or budget is limited.
Ask any one of the InnerFight coaches for a short workout and they will serve you up a treat that you can do from the comfort of your living room. No matter where the day takes you, there’s always room for a heart-raising 15-minute workout with a hit of feel-good endorphins, free of charge.
Exercise while you wait
As parents, we spend much of our time waiting on our children while they do their own activities. Keep a pair of trainers in your car and use your downtime to go for a walk or run.
Switch up your commute
If you drive to work, park as far as possible from the office. Getting those steps in is always a surefire way to reach your goals. If possible, you could also try cycling to work!
Make chores count
Chores are a GREAT way for busy parents to fit in exercise. Whether you’re vacuuming, doing the dishes or laundry, you’re undoubtedly moving. Make it fun by turning up the tunes. Mix in lunges, squats and those signature dance moves your kids cringe at the sight of as you move from room to room.
Closing thoughts
Regular, consistent exercise is critical to living a long, healthy life. While incorporating fitness into your weekly routine as a busy parent may take a bit of creativity, it's worth it. Embrace the habit and keep it fun, the rest will take care of itself.
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
