Squats & Tots

Squats & Tots is a fun, high-energy bodyweight class designed for parents, caregivers, and their little ones. This interactive workout blends strength training, functional movement, and playful bonding activities so you can build fitness while making memories together.

Each session focuses on movements that support real-life parenting — lifting, carrying, squatting, reaching, and stabilizing — all while keeping your child engaged and involved.

When you attend, you can expect:

• A welcoming, judgment-free environment
• Parent-and-child interactive exercises
• Safe, coach-led instruction
• Play-based movement for toddlers
• A workout that challenges you and entertains them
• Smiles, laughter, and connection

Each class includes a dynamic warm-up, strength and core work, playful partner movements, balance activities, and a gentle cooldown.

Squats & Tots is designed for parents, grandparents, and caregivers with toddlers or young children. It’s perfect for all fitness levels — whether you’re newly postpartum, getting back into exercise, or already active.

Children typically range from pre-walking age through preschool, but all little personalities are welcome!

No special equipment is required! This is a bodyweight-focused class. We provide mats and occasionally use light props or playful equipment to keep little ones engaged. Just bring comfortable clothes, water, and anything your child may need.

Classes may include:

• Squats (with or without holding your little one)
• Lunges and step variations
• Core strengthening exercises
• Partner carries and lifts
• Balance and stability movements
• Play-based cardio bursts
• Stretching and mobility work

Every movement is adaptable — you can modify intensity while your child participates at their own pace.

Yes! Exercises are adjustable to meet individual needs and recovery stages. We emphasize proper form, core engagement, and gradual progression. If you are newly postpartum or have medical concerns, we recommend consulting your healthcare provider before attending.

No prior fitness experience is required. You can move at your own pace, take breaks as needed, and modify exercises to suit your comfort level. The goal is progress — not perfection.

That’s completely normal! Children are welcome to move in and out of activities. We create a flexible environment where kids can play nearby while you continue your workout. No pressure, no stress.

Absolutely! This class is beginner-friendly and supportive. We guide you through every movement and help you build confidence safely and gradually.

We recommend attending 2–3 times per week for noticeable improvements in strength, endurance, and energy levels. Even once a week is a great way to stay active and connected.

Wear comfortable athletic clothing and supportive shoes. Bring water for you and snacks or essentials for your little one.

If you’re ready to build strength, boost energy, and bond with your child in a fun, supportive community, Squats & Tots is the perfect place to start. 💛

Info: ⏱ 0:00–5:00 — Welcome & Warm-Up

Light mobility, marching, arm circles, and playful “follow-the-leader” movements. Quick overview of the workout.

5:00–15:00 — Lower Body Strength

Squats (with or without your tot)

Reverse lunges

Sit-to-stands

Glute bridges

Tots can join in or play nearby.

15:00–25:00 — Core & Carries

Standing core work

Bird dogs or modified planks

Carry variations

Simple balance challenges

Focus on posture and safe lifting.

25:00–40:00 — Play-Based Circuit

Squat-and-toss

Obstacle-style movement

Light chase drills

Parent–tot partner exercises

Upbeat, interactive, and fun.

40:00–45:00 — Cool Down

Gentle stretching, breathing, and seated mobility.

45:00–60:00 — Tots Social Time (15 Minutes)

Open play for kids and connection time for parents. Chat, unwind, and build community.

Also check out other Workshops in Cochrane, Kids events & activities in Cochrane.