As a mama you're busy. Super busy. And often hitting the gym a few days each week is an unrealistic dream (here's a few tips on making fitness a routine!). However, I firmly believe that exercise does a body (and a mind!) good. And thus, workouts should occur on a consistent basis... if for nothing more than to keep you sane!
But if the gym isn't an option and time is gold, then what do you do? Work out at home of course (and here's the best equipment for at-home workouts)!
These workouts are paced quickly and will leave your muscles well worked. So grab some water and get to it!
Some of the equipment included in these workouts are:
Full-Body Workout #1: 5-4-3-2-1
5 min cardio (jumping jacks, skipping, side to side hops, marches etc)
4 min walking lunges & mountain climbers
3 min push ups and rows
2 min squats and thrusts
1 min deadbug
Perform five minutes of cardio. You can alternate whichever exercises you like for the five minutes. Then perform four minutes alternating between walking lunges (for forty seconds) and mountain climbers (for twenty seconds).
After which go into three minutes of push-ups and rows (thirty seconds each) then two minutes of squats and hip thrusts (thirty seconds each) and finish with one minute of dead bugs.
Grab water throughout the circuit as needed. It takes a total of fifteen minutes and can be performed twice if you have time.
Workout #2: Inverted Countdown 13-7
- Bulgarian Split Squats
- Inverted Row/Band Row
Perform thirteen repetitions on each leg of the split squats and seven repetitions of the row. Then perform twelve split squats and eight rows, then eleven split squats and nine rows etc. Continue until you complete seven repetitions of split squats and thirteen rows.
Ensure you have impeccable form for this countdown. Hinge forward slightly at the hips on the split squats in order to target the back of the legs. Make the rows count by pausing at the top and slowly lowering.
Workout #3: Circuit Workout
A1. Curtsey Lunge 10/leg
A2. Band Row 15
A3. Single Leg Glute Bridge 15/leg
A4. Shoulder Press w. Pull Apart 15
A5. Sliding Hamstring Curl 10
A6. Plank Twists 1:20 (10s each way x 2)
Perform all exercises for the prescribed number or repetitions back to back. Rest as you need it and repeat for a total of three rounds.
You can check out a video of the workouts below.
Muscles a bit achy after these full-body workouts? Don't forget to keep some DIY muscle rub on hand so you can kick some a** the next day too 😉
Don't forget to pin these awesome, quick at-home workouts!
Working out at home is easily one the best ways to stay in shape. It's quick, it saves time and it'll still leave you feeling sweaty, fit and accomplished! even if you're an avid gym goer, having a quick at-home program on hand for when you can't make it to a studio can keep you on track
Now, go get your fit on mamas! And if you need something speedy AF for crazy days- check out my staple 5 exercises in 5 minutes workout below![mailmunch-form id="857801"]