No exercise equipment needed: Granddaughter provides a great workout

Forget all that faddish exercise advice that pops up every January.

If you really want a workout, mimic my 1-year-old granddaughter, a speedcrawler on the verge of walking. (And the world’s most beautiful 1-year-old, but I digress.)

Inspired by her movements, I’ve prepared a baby-based fitness routine for adults. No special equipment is necessary, but since you are the baby in these workouts, you will need to find a 14-foottall exercise partner:

Forward crawl toward danger

This is a good cardio workout for both you and your giant partner.

Crawl as fast as you can past ageappropriate toys toward a choking hazard on the far edge of a room. When you’ve almost reached it, have your giant partner carry you back to safety. Repeat up to a dozen times or until your partner is exhausted.

Forward crawl with obstacles

Same as above but with the added challenge of scaling a baby gate, crawling under a chair and climbing over a sleeping dog, none of which will deter you.

Second-floor summits

This one will get your heart pumping.

Crawl up a flight of oversized stairs for the sheer joy of it. When you reach the top, hurry off to explore all the fas

cinating dust bunnies in the spare bedroom on the second floor. As soon as your partner returns you to the first floor, start climbing again. Repeat until partner is exhausted.

Table sweeps

Crawl across a room to a chest-high surface piled with items people were sure you couldn’t reach. Using one arm only, prove them wrong by sweeping from the surface several heavy books, a half-full cup of lukewarm coffee and an expensive electronic device.

Backward toss

Here’s a great routine that builds shoulder strength and vocabulary.

While sitting upright in a chair, take a swig of water from a sippy cup, then throw it backward onto the floor. Say “uh-oh.” Repeat until cup is empty.

Spoon resists

Test your reflexes with this one. While sitting upright in a chair, knock a spoonful of strained peas and carrots out of your giant partner’s hand every time the spoon nears your mouth.

Sock stretches

Try it to limber up your hamstrings. While seated on the floor with both legs fully extended, remove your socks.

Leg-tug with waist-bend

Work your quads and core muscles and test your partner’s reaction time with this workout.

While seated on the floor, grab the pant legs of your giant partner and hoist yourself to a standing position as if beckoning to be lifted. After your partner picks you up, decide that, on second thought, you’d rather be on the floor. To communicate this, bend forward suddenly at the waist as if about to execute a dive.

Oh, and one more thing. Smile adorably after each exercise. Your giant partner can’t resist that.

Joe Blundo is a Dispatch columnist. joe.blundo@gmail.com @joeblundo