I finally get my little one down for a nap. I head out to the kitchen grab my phone and debate whether to hop on Facebook (a total time waster), wash up the smelly dishes that have accumulated all morning, take a nap (I am feeling tired) or jump into a quick workout. I know the workout will leave me feeling energized and happy,
I know my body will thank me and I know there are many things I “should” do, but quite honestly, in my world nine out of ten times, a workout wins the draw!
I know what it’s like to feel too busy to fit in exercise.
I never thought I would say those words but I’m admitting it. Juggling family responsibilities, a happy marriage, a career and my health can sometimes be difficult. I’ve come up with several quick and effective workouts I can do right at home. They get me sweating, my heart rate up and more importantly, that oh-so-needed serotonin flowing. Oh ya, and I still have time to take a shower leaving me feeling fully human again!
No time = no excuses!
WORKOUT #1 (Dumbbell Strength and Sweat):
EQUIPMENT REQUIRED: Dumbbells, Jump Rope
#1 – 2 minutes Jump Rope
#2 – 1 minute Single Arm Bent Over Rows
#3 – 1 minute Dumbbell Wood Chops
(repeat exercise 2 & 3)
#4 – 2 minutes Jump rope
#5 – 1 minute Dumbbell Goblet squats
#6 – 1 minute Plank
(repeat exercise 5 & 6)
#7 – 2 minutes Jump rope
#8 – 1 minute Dumbbell Chest Press
#9 – 1 minute Dumbbell Lunge with Twist
(repeat exercises 8 & 9)
#10 – 2 minutes Jump rope
WORKOUT #2 (Full Body):
EQUIPMENT REQUIRED: Your body and a little motivation!
#1 – 2 minutes Jogging (traveling or on the spot)
#2 – 40 Mountain Climbers
#3 – 30 180 degree jump squats
#4 – 20 Push-ups (on floor or bench)
#5 – 10 Bear crawl outs with hop
(30 second walking break)
#6 – 2 minutes Side Shuffles (mark a distance of approximately 25-30 feet and side step left to right)
#7 – 40 Reverse lunges (traveling or on the spot)
#8 – 30 seconds Plank
#9 – 20 Tricep dips – on bench
#10 – 10 Burpies
(30 second walking break)
#11 – 2 minutes Jump rope
#12 – 40 Regular lunges
#13 – 30 Frog Jumps
#14 – 20 seconds Shadow boxing
#15 – 10 Inch worms
WORKOUT #3 (Total Core):
EQUIPMENT REQUIRED: Mat, 5-10lb weight
#1 – 60 Second Plank Hold
#2 – 50 Bicycle Legs
#3 – 40 Mountain Climbers
#4 – 30 Body Stars
#5 – 20 Supine Leg Lifts
#5 – 10 Russian Twists using desired weight
#6 – 5 Roll-ups
(1 minute walking break and repeat)
There are so many variations of exercises and ways to switch your routine. Feel free to put your own spin on any of these 20 minute workouts. My goal is for you to kick your own butt!
Of course, if you need extra help or guidance please contact me to book your FREE 30 Minute Consultation and remember, every little bit of effort counts! I specialize in working with busy women to find creative ways to fit exercise and self-care into their lives. I look forward to chatting with you.