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An easy way to get the heart pumping, your muscles burning, and your children involved in a fun exercise routine is through a simple peripheral heart action circuit. Peripheral heart action uses several basic compound movements (exercises that engage two or more joints to stimulate multiple muscles) in an alternating circuit for a fast, effective, and functional full-body workout. With knowledge of the four basic movements, you can get a great full-body, indoor workout, with little or no equipment, that is simple enough to teach a toddler, but that you can do with an infant strapped to your chest as added resistance. Even better, as your child grows, their increased weight can be the overloading resistance factor that your body needs to continue to progress.
1. Complete 10–15 repetitions of each movement
2. Move on to the next movement with as little rest as possible
3. Complete all four movements of the cycle and rest 30–60 seconds before repeating
4. Complete as many cycles as possible in 30 minutes
About the Author
Dr. Damian Rodriguez is a member of the doTERRA® education department. Prior to joining doTERRA, he worked in public health and as a strength coach and nutritionist for professional and collegiate athletes. He holds both a doctorate in Health Sciences with an emphasis in obesity and an M.S. in Human Movement from A.T. Still University, as well as numerous professional certifications in exercise and nutrition. Dr. Rodriguez is a lifelong athlete who has competed in everything from powerlifting to triathlons and is very passionate about educating the public about healthy lifestyle habits. He is a father of two beautiful children.
Hinkley T, Crawford D, Salmon J, Okely A, & Hesketh K. Preschool children and physical activity: a review of correlates. American Journal of Preventive Medicine. 2008; 34(5): 435–441.
Jago R, Fox K, Page AS, Brockman R, Thompson JL. Parents and child physical activity and sedentary time: Do active parents foster active children? BMC Public Health. 2010;10(1):194.
National Academy of Sports Medicine. Integrated Resistance Training. 2008.