Rugrat Workout

This exercise program is a combination of strength training and family time

Like many dads, John Olkowski is a busy man.

He has two young children, a wife, a mortgage and runs Eyesight Hawaii in Kaimuki where he performs vision correction surgery.

"It's a 24/7 job," Olkowski said. "There's always work that needs to be done and I often have to bring my work home. I'm lucky if I get two or three workouts a week to myself."

Since he has fun playing with his kids and he doesn't want to sacrifice quality time with them, his personal trainer came up with a solution: The Rugrat Workout a combination of strength training and family time.

It's not childsplay, however, so work up to the recommended program.

1. Wrestle for warm up: 10 minutes. Parent know that every child has a lot pent-up energy that needs to be released. Get your warm up wrestling with your children, preferably on a carpeted floor. It'll wear them out so they're less wiggly for the remainder of the workout. Beware of carpet burn!

2. Toddler weighted push-up: 4 sets 15 reps. Get into push-up position, ideally on your toes, on you knees if you have to. Have your child sit or lie flat on your upper back and rep out the push-ups. Remember to keep your core tight, pulling your naval to your spine to protect your back. If that's too tough, just do regular push up right alongside your child, they could use a few reps themselves.

3. Toddler weighted lunge: 4 sets 20 reps. Load your child on your shoulders. Alternate the lunge step, taking a step back far enough that when in the lowered position each knee ends up in a 90-degree angle. Be sure to keep an eye on the knee of the front leg, it should never pass over the toe. Push off the front heel to really get your glutes involved. Keep your chest up, shoulders back and abs in tight, maintaining proper posture. Hold on to your child's legs, have him hold on to your forehead. Alternate 10 steps on each leg, that's 20 total. If you can do these, you're pretty tough!

4. Puppy dog weighted sit-up: 4 sets 25 reps. No puppy? Use another child or a phone book for that extra resistance. Have your child sit on your feet to secure your legs. Keep your arms as straight as possible, holding your object of choice directly above you chest. Knock out your sit-ups reaching your arms straight up toward the ceiling. Full sit-ups are not for the abdominally challenged, top-half sit-ups or basic crunches will do.