Miss RI's family friendly workout

Kelsey Fournier , Miss RI 2012, joined The Rhode Show to help give families some fun and free workouts.

Kelsey’s platform is childhood obesity, and is advocating for the health of our nation by educating children, families and communities about the importance of eating healthy and stay active.

The following workouts do not need any equipment, and are great for commercial breaks, getting in a small workout around the house, or fun outdoors.

Aerobic Warm Up Exercise: Jogging, Jumping Rope, Jumping Jack alternating in place

-Start slowly jogging in place

-Pretend as if you are holding a jump rope in your hands and jump in place. Jumping can be made harder by jumping side to side, front to back and jumping to all four sides.

-Transition into jumping jacks making sure arms are straight while they move back and forth from beside your ears to by your sides. Jumping jacks can be made harder by changing directions to face the remaining three walls.

Always warm up muscles before exercise to prevent injuries. Aerobic exercise is important in order to keep the heart healthy and help children increase endurance to take on daily activities.

Stretching Exercise: Hamstring Sit and Reach

-In a seated position, bring legs straight in front of you.

-Lift arms straight up towards the ceiling and bring upper body forward towards legs until stretch is felt in hamstrings.

-Hands should be reaching towards your feet and touching toes if possible.

-Alternate between flexing and pointing toes

Stretching is important in preventing injuries. Tight hamstrings can lead to back issues, therefore it is important to stretch leg muscles daily.

Core Strengthening Exercise: Plank Variations

-Lie face down resting on the forearms, palms flat on floor.

-Push up off the floor, raising up onto toes and resting on the elbows.

-Keep your body, from your head to your heels straight as a board.

-Start by holding for 20 seconds until you've worked up the strength to hold for 60 seconds.

-For advanced plank exercises, straighten arms under shoulders to a position similar to a pushup.

Core muscles include all muscles from your shoulders to your hips. By building a strong core, you can improve posture, strength and balance.