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December 27, 2020


Xmas holidays are a great time to relax and revitalise yourself and your family. Whilst it's good to have a break from the daily routine, organised sport and intense gym sessions, it is important to maintain your current level of fitness and incorporate some structured exercise throughout the holiday period. Let's face it, nobody wants to have to start back at square come the start of the new work and school year. 

This is not always easy for parents with the family at home for at least 6 weeks. So why not workout as a family. But what does that look like, exactly?

You’re not going to hand a 5kg kettlebell to your eight-year-old and tell them to swing it around (seriously, do not do this). And your eight-year-old probably isn’t going to sit idly by while you work through your regular regimen. You’ll have to find some middle ground, and work through a few exercises that are equally fun and challenging for everybody.

HOKA has a few recommendations to keep in mind, but first, let’s start with the basics.

How much exercise do kids need?

Healthy growth and development require physical activity throughout the day for preschool-aged children (ages three through five), and an hour per day of more focused activity for kids aged 6 to 17. Adults should aim for 20-40 minutes per day of daily exercise. So right away there’s a bit of a disparity – your kids need to be active for longer each day than you do. This is common knowledge to any parent, where the mission is to always play in ways that make the children expend more energy than you do. But now you know exactly how much more and how often.

Can my kid work out with me?


When building out a routine that works across generations, it’s best to focus on cardio and plyometric exercises, as this scales well across various body weights. They’re also the easiest to accomplish indoors at home or in the backyard or nearby park. Some light free weight training exercises (think soup can curls) are also fine after about age seven or so.

National guidelines recommend three types of physical activity each week for children and adolescents:

  1. Aerobic activity, anything that elevates heart rate.
  2. Muscle-strengthening activity such as core work and isolated bodyweight exercises.
  3. Bone-strengthening activity that can involve any high-impact plyo exercise.

Keep all of this in mind while building out a cross-training circuit you can all enjoy.

Recommended intergenerational exercises

Based on recommended activity types, you can build an interchangeable circuit that works great for you and your kids, and have a field day even if it’s in your living room.

Mix and match from the following:

  1. Aerobic exercises like jump rope, dancing, running, steps, mountain climbers and more.
  2. Muscle-strengthening exercises such as pilates, planks, single-leg deadlifts, wall sits, push-ups, sit-ups, triceps dips, bridges, inchworms, lunges or squats.
  3. Bone-strengthening exercises, for example, jumping, ladder drills, burpees, circle jumps or jumping jacks.

Kid-friendly workout routines

Choosing exercises for a circuit that will be equally challenging for both you and your kids is the easy part. The most important aspect of building a great kid-friendly workout routine is finding a way to make it engaging for shorter attention spans.

The best advice is to get creative with how you frame the workout. “Ten burpees, ten pushups, five minutes of jump rope, ten lunges and a five-minute wall sit” doesn’t sound like as much fun as “The incredible yard games challenge” or “Space adventure super time” – even if they amount to the same thing.

Choose from exercises listed in the exercise section, and try the following ways to do do them together:

  1. Parent demo, kid challenge – you can do the circuit first to “show them how it’s done,” then sit back and watch as they give it a shot. Or try it the other way around, where they give you pointers. Remember, you don’t have to over-instruct on proper form. Just being active is good for a kid.
  2. Time trials – See if your kid can run a circuit faster than you can (spoiler alert: they probably can, but you can act like you didn’t get the timer right). For added fun, ask them to give you a head start then reward them for catching up.
  3. Silly versions – Challenge your kid to a variety of “silly” versions of each circuit that will engage their imagination – do it again like a unicorn, or a space alien. You can even get in the act too.
  4. Make a story – You’re not just exercising to exercise, you’re training to slay a dragon, or drilling to become an astronaut. Rename each exercise to fit the theme.
  5. Set up an obstacle course – what’s more fun for a kid (or adult) than an obstacle course?

As you look into exercises and modifications that work for both you and your little ones, keep in mind that you have an endless variety of props at your disposal.

Do elevated push-ups with your legs on couch cushions, make each station in the circuit into a “base” defined by a hula hoop, use a stuffed animal to help you measure lunge distance.

The more fun you have in your family workouts, the better mood you’ll both be in when it’s time to hop back on that business call or virtual classroom.

Good luck, and it’s Time to Fly™.



10 Things I Wish I’d Known About Trail Running Before I Started
10 Things I Wish I’d Known About Trail Running Before I Started

January 21, 2021

I started running on trails back in 2005. I was living on the eastern shore of Maryland and accidentally found myself running on a trail one day as a way to add some distance to my road run. I loved it from the first crunch of dirt and quickly found myself wanting to get as many of my running miles on the trails as possible. I liked how I’d sometimes get a glimpse of a turtle or a deer, how I saw a lot less man-made things, how the pine trees smelled, and how I didn’t have to worry about cars. I wrote this piece to help anyone who may just be getting into trail running, or who has always wanted to try it but wasn’t so sure it was for them.

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January 13, 2021

On May 4th 2019, one of HOKA's most innovative shoes was unveiled in a way that challenged limits. The Carbon X was showcased by HOKA athletes from around the world in attempt to conquer the 100K world record in Folsom, CA.
After another 18 months of development by the HOKA Design, Product and Innovation teams, the updated Carbon X 2 is here. We sat down with Senior Footwear Designer Odile Boyer to learn more about how the Carbon X 2 updated from its predecessor and how this shoe can help inspire athletes of all types to reach for their personal best.

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January 07, 2021

HOKA ultrarunner Jim Walmsley set the running world on fire with his 50-mile world record at the 2019 edition of Project Carbon X. However, he has some unfinished business, as he wasn’t able to hold that pace through 100K (roughly 62 miles). With the upcoming Project Carbon X 2 on January 23rd at 7am MST, Jim has a chance at redemption, so we sat down with him to learn about 2019’s race, how training has gone this year, and what his goals are for Project Carbon X 2, and more.

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