3 Fun Partner Exercises To Do With Your Kids This Valentine’s Day
Valentine’s Day is usually synonymous with candlelit dinners, overpriced roses, and enough heart-shaped chocolate to send a grown man into a sugar-induced coma. But if you’re a dad over 40, the most important "valentines" in your life are often the ones currently jumping on the sofa or asking for the tablet charger. Why not change the narrative this year? Instead of a sedentary holiday, let’s make it about connection through movement.
At DadBod40, we talk a lot about "Functional Fitness"—the kind of strength that helps you haul groceries, fix the roof, and, most importantly, play with your kids without throwing your back out. This Valentine’s Day, we’ve put together a 1,200-word guide on three simple, fun partner exercises you can do with your children. These aren't just workouts; they are opportunities to lead by example, show your kids that fitness is a blast, and burn off a few of those "conversation hearts" together.
The "Why": Beyond the Sweat
Before we get to the movements, let’s address the elephant in the room: Why should you exercise with your kids? As men in our 40s, we are the primary architects of our children's relationship with health. If they see us grunting through a workout like it's a prison sentence, they’ll learn to view exercise as a chore. But if they see it as a game—a shared challenge—they develop a lifelong positive association with physical activity.
Physiologically, these partner exercises focus on proprioception (body awareness) and functional strength. For the kids, it’s about agility and motor skills. For you, it’s about stability and core engagement. It’s a win-win disguised as a play session.
1. The "Heart-Pump" Goblet Squat Pass
This is a variation of the classic goblet squat, designed to build massive lower body strength for you while challenging your child’s coordination and reaction time. It’s perfect for kids aged 5 to 12.
- Set Up: Stand facing your child, about three feet apart. You hold a lightweight "heart" (this can be a basketball, a medicine ball, or even a heavy stuffed animal).
- The Movement: Perform a deep goblet squat. Keep your chest up, your back flat, and your weight on your heels.
- The Pass: As you stand back up to the top of the squat, chest-pass the "heart" to your child.
- The Kid's Turn: Your child catches the ball, performs their version of a squat (encourage good form!), and passes it back to you.
- The Challenge: See how many passes you can complete in 60 seconds without dropping the ball.
2. The "Tunnel of Love" Plank Challenge
This exercise is a phenomenal core stabilizer for Dad and a high-energy agility drill for the kids. It’s essentially a "live" version of the planks we do in the gym, but with a much higher incentive not to collapse.
- Set Up: Get into a high plank position (arms straight, shoulders over wrists, core tight). Ensure your body forms a straight line from head to heels.
- The Game: Once you are stable, your child’s goal is to crawl under the "tunnel" (your body) as fast as they can, circle around you, and crawl under again.
- The Progression: To make it harder, you can alternate between a "High Tunnel" (High Plank) and a "Low Bridge" (Downward Dog). As you move from one to the other, your child has to time their crawl to avoid the "falling ceiling."
- The Goal: Try to hold the plank for 45–60 seconds while they do as many laps as possible.
This exercise teaches you isometric endurance. Your core has to stay braced even as you laugh at your kid’s antics. For the child, it’s a lesson in spatial awareness and speed. Just make sure you’re on a rug or yoga mat to save your wrists!
3. The "Valentine’s Wheelbarrow" Walk
This is a classic playground move that is secretly one of the best upper-body and core exercises for kids, while serving as a "weighted" carry/lunge hybrid for you. It requires trust, communication, and a lot of giggling.
- Set Up: Have your child place their hands on the floor in front of them. You stand behind them and gently lift their legs by the ankles or shins (depending on their size and strength).
- The Movement: Your child "walks" forward on their hands. You follow behind, supporting their weight while maintaining a slight bend in your knees to protect your back.
- The Twist: Every five steps, stop. You perform one lung or a mini-squat while still holding their legs, then continue.
- The Finish: Set a "finish line" (the kitchen door or the end of the hallway) and see how fast you can get there.
Creating a Healthy Holiday Tradition
The goal isn't just to get through these three exercises. The goal is to show your family that health is a communal activity. After you finish your "Valentine's Workout," take five minutes to stretch together. Sit in a circle and talk about what you're thankful for. This simple act bridges the gap between physical health and emotional well-being.
In our 40s, we often feel like we have to choose between our fitness and our family time. We wake up at 5:00 AM to hit the gym so we don't miss dinner. While that discipline is admirable, occasionally bringing the gym to the living room is the ultimate "life hack." You get the movement you need, and your kids get the active, present father they deserve.
Love Yourself Enough to Lead
Valentine’s Day is a celebration of love, and the highest form of love you can show your children is the commitment to being around for the long haul. By staying fit and involving them in the process, you’re giving them a gift that lasts much longer than a box of chocolates.
Try these three exercises this weekend. Don't worry about "perfect" sets or reps. Focus on the smiles, the movement, and the memory. You're not just a dad with a "dad bod"—you're a hero in training.
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J.V. CHARLES – DadBod40
J.V. Charles is the founder of DadBod40 and a passionate advocate for fatherhood fitness. After realizing his own "dad bod" was holding him back from playing with his two kids, he dedicated himself to finding realistic, science-backed ways for men over 40 to reclaim their health. He lives by the motto: "Strong dads build strong families."
