Tag Archives: 30 minute workouts

Friday Fun Day – Burn Up Your Fat at Home

Friday-Fun-DayI realized lately that I needed some motivation. I used to go running a lot, but would constantly injure myself. So, I stopped running all together. I workout in the comfort of my living room, doing body weight strength building exercises, yoga, etc. I love the way these exercises make me feel….ESPECIALLY when you stay on top of them and do them 5 times a week. It is amazing how great you can feel by working out at home with some light weights 5x a week for 20-30 minutes. But, we all know that life gets in the way. Between work, laundry, kids, meals, sports, family, etc…..sometimes we can lose sight of our goals. It is easy to fall out of a routine like working out. Even when you are just doing it at home. SO, this is my post to say……no more excuses. 5x a week. Summer is coming up and I know NONE of us want to feel icky in a bathing suit πŸ˜‰ SO let’s get working!!!!!

Friday Fun Day

Warm Up:

100 Jumping Jacks

2 minutes Jumping Rope

30 seconds High Knees

30 Seconds Butt Kicks

30 Seconds Sprint in Place

Get Burning:

20 Kicks Around The World (each side) – Kick forward, kick to the side, kick back – that is 1

40 Alternating Cross Over Backward Lunges – Hold Weight At Chest with Both Hands

20 Tipping Rows (each side)


50 Squats

20 Moving Lunges with Kettlebell or Weight Exchange between legs of Lunge

10 Supermans – Lift legs up to knees, arms and chest off the ground, hold for a 10 count – that is 1

20 Single Leg Bridges (each side)

50 Alternating Step Ups

60 Bicycle Crunches

60 Second Plank

Warm Down

100 Jumping Jacks

60 Second Butt Kicks

60 Seconds Speed Skaters

10 Burpees

CONGRATS on an awesome workout! Now you will be energized to start your weekend off on the right foot! Remember to drink lots of water!! Especially out in the west, spring is in full effect! We have to remember to hydrate as the heat picks back up! I want you all to remember that happiness is a choice. We can’t just tell ourselves to be happy…..but we can make changes in our lives that will bring happiness into our lives. πŸ™‚ Have an awesome Friday!

#ourprimallife #athomeworkouts


Motivation Monday – Get in a QUICK sweat!

Screen-Shot-2014-04-18-at-8.02.18-PMOne thing I know for certain is that you do not need a ton of time to get in a good sweat. If all you have is 10-20 minutes. Then hit it hard, get sweating and get on with your day. I promise that just getting in a quick workout will give you energy, brighten your attitude toward the day and will make you feel SO much better than if you just skip it all together. Take what you have and make the best out of it!

Motivation Monday:

50 Squats – In-between each squat kick leg forward and touch toe with alternating hand – alternated which leg you kick forward after each squat

60 Bicycle Crunches

20 Push ups – if you can’t get through 20 either lower your knees and do the remaining on your knees – OR – set a timer for 60 seconds and do as many as you can in the 60 seconds, resting as you need.

50 Alternating Forward Lunges

50 Pilates Toe Taps

50 Alternating Weighted Bicep Curls

30 Seconds – Sprint in Place

60 Alternating Speed Skaters

60 second Elbow Plank

50 Alternating Shoulder Presses – with weight

50 Alternating Backward Lunges

60 Alternating Straight Leg Lifts

30 Butterfly Presses – with weight

Stretch It Out:

Forward Bends

Torso Twists

Arm Stretches

Congrats on a good quick Monday sweat! I hope you enjoyed this quickie but goodie! Sometimes when you don’t have a ton of time, getting in SOMETHING is way better than nothing!

#ourprimallife #quickworkouts #sweatathome

Thursday Cardio

img_1439Hope you are all having an awesome week. I must say……I am ready for Friday night. I am ready to have my family home, spend some quality time together, get outside and play together, go on walks, maybe go to the rock climbing gym…….just have a fun weekend. Today it is gloomy here 😦 Which isn’t common…..so, I suppose to have it once in a while is nice. BUT it is definitely harder to get motivated!! So, what a better reason than that to get off of my butt and get some cardio in?

Cardio Workout

100 Jumping Jacks

2 Minutes – Jumping Rope

30 Seconds – High Knees

30 Seconds – Butt Kicks

100 Jumping Jacks

2 Minutes – Jumping Rope

30 Seconds – High Knees

30 Seconds – Butt Kicks

20 Burpees

50 Squats – Last 10 Jumping Squats

60 Seconds – Jogging in Place

45 Seconds – Mountain Climbers

50 Squats – Last 10 Jumping Squats

60 Seconds – Jogging in Place

45 Seconds – Mountain Climbers

40 Alternating Backward Lunges with Forward Kick

40 Alternating Forward Lunges with Backward Kick

40 Alternating Side Kicks

100 Jumping Jacks

2 Minutes – Jumping Rope

30 Seconds – High Knees

30 Seconds – Butt Kicks

10 Burpees

Congrats!!! Hope you are feeling the sweat from that workout! It is as easy as that to get an awesome workout in, at your own home. You do not have to go to the gym to get in a good workout. Utilize what you have at home……learn to use your bodyweight alone to get a good workout. πŸ™‚ I promise you, at home exercises CAN and WILL change your body!

Hope you all have an awesome Thursday and remember to drink LOTS of water!

#ourprimallife #exerciseathome #nogymneeded #30minuteexercises #getfitathome

Butt and Leg Burn

earnbody-766464I feel like it is time for a good butt and leg workout! It is definitely one of those days where there is too much jiggle in my behind πŸ˜‰ I know you know exactly what I mean. What is better than to get a good burn?! I am feeling a little under the weather today……so what better way to forget about my sniffles and get some good energy flowing in my body? Hope you enjoy the workout!!

Butt & Legs

Warm Up:

100 Jumping Jacks

30 seconds High Knees

30 seconds Butt Kicks

120 seconds Jumping Rope

20 Burpees

Set One:

60 Alternating Leg Forward Lunges

50 Squats

50 Alternating Step Ups

20 Calf Raises – on each leg

Set Two:

30 Kettlebell Swings

30 Static Ball Leg Curls

5 Clam Digs (25 each side) – can add band for resistance


60 Alternating Toe Taps


Set Three:

60 Alternating Backward Lunges

30 Single Leg Bridges – on each side

60 seconds Lateral Jumps – over either a string/line or a box

30 Backward Leg Lifts – on each side

Repeat Set 1, 2 & 3 2-3x

Cool Down:

100 Jumping Jacks

60 seconds Jogging in Place

10 Burpees

60 second Plank

Congratulations on an awesome workout! Sure to leave you feeling the burn in your legs and butt. Hope you all have a wonderful Thursday!

#ourprimallife #buttworkout #legworkout #athomeworkouts

Tone Up Tuesday

This morning I woke up and could not believe that it was only Tuesday. Now you can look at that as – yay it is only Tuesday, I have almost an entire week of possibilities in front of me :)…..OR you can look at that as – only Tuesday, grrrr…you mean there are still 4 whole days until the weekend :(. Either way, it is Tuesday all day so we better make the best of it πŸ™‚ Today is a day that you will never get back….better make the BEST of it πŸ™‚ No regrets.

Today I am feeling a bit exhausted, so what better way to get pumped up than to get my body pumped up and ready to take on the world?!? Today I just want to feel some burn, hope you enjoy the burn with me!!


2 minutes Jumping Jacks

2 minutes Burpees

60 seconds High Knees

60 seconds Butt Kicks

2 minutes Jumping Rope

2 minutes Jumping Jacks


50 Squats with medicine ball or weights

40 jumping alternating lunges

40 Calf Raises


20 Bicep Curls with weight – each arm

20 Butterfly Chest Presses with weight (lying down)

20 Tricep Pulses with weight – each arm

20 Push-ups


100 Bicycle Crunches

100s Pilates

20 Frog Crunches

60 secondΒ Plank


60 second Wall-sit

40 Step ups (20 each leg)

40 Extended back leg raises – each side

20 Lying-down Outer Leg Lifts/20 Inner Leg Lifts – each side


100 Arm circles – no weight needed

20 Shoulder Presses – each side

20 Hammer Bicep Curls – each arm


60 second Boat Pose

30 Static Ball Knee Tucks

20 Table Top to Revers Pike


CONGRATS on an awesome workout. Now take a good 5 minutes to stretch out what you need to stretch out. Forward bends, torso twists, stretch out your arms, some yoga cat stretches…..stretching is so important!! I hope you enjoyed the workout and I hope that you have an awesome Tuesday!

I am including some pics of my attempt at getting more flexibility in my back AND on increasing my balance…….it will be a LONG journey, really a FOREVER journey of growth. I really just play around with poses and try and get deeper into them and enjoy just practicing at the end of a workout πŸ™‚


#ourprimallife #athomeworkouts #tonearms #tonelegs #toneabs

Full Body Workout – Give Me 20 Minutes and You Get Results

Let’s kick ourselves into gear and get a great workout in today. Thursday’s are often a mentally difficult day because you are so close to the weekend, yet so far away! This weekend will be the first weekend since probably before Halloween that we have absolutely nothing on the agenda. We have nowhere to be, no commitments!! Just our little family….we can wake up, take it easy, walk the pups, do stuff around the house, listen to our 9 year old complain of being bored πŸ˜‰ Ohhh the joys of life! So let’s get to our sweating!! I am going to try out a little something different today. Let me know what you think!!


Sweating Our Way to the Weekend:

5 minutes Cardio:

1 minute Jumping Jacks
1 minute High Knees
1 minute Butt Kicks
1 minute Jumping Rope
1 minute Jumping Jacks

3 minutes – Power Burpees with Squat – do as many as you can for 3 minutes – it is only 180 seconds, work hard for each and every second.

(Put hands down on outside of feet, jump back to plank, touch hand to opposite shoulder on both sides, push up, jump feet up to hands, jump up, kick leg in front and touch toes to opposite hand on both sides, squat, repeat)

1 minute – Push ups – as many as you can, 60 seconds of hard work

1 minute Plank – if you want to get more advanced and do opposite arm/leg raised for 30 seconds each side – feel free πŸ™‚

1 minute Side Plank – with or without leg lift (each side)

1 minute – Static Ball Knee Tucks

1 minute – alternating Static Or Walking Lunges

1 minute Bicycle Crunches

5 Minutes Cardio:

1 minute Jumping Jacks
1 minute High Knees
1 minute Butt Kicks
1 minute Jumping Rope
1 minute Jumping Jacks

Congrats on your 20 minute high intensity workout! I hope you feel amazing! Workouts should kick your butt and you do not have to be in the gym for 2 hours to get in a good workout. Work hard and give it your all for 20 minutes and I guarantee you will see results.

#ourprimallife #athomeworkouts #30minuteworkouts

Practice Yoga on Your Own

One thing I am learning is that you do not have to be perfect at something to do it. I haven’t gone and taken a yoga class since I was in college, but I LOVE yoga. I love the way it makes me feel, I love the results you get, I love how it challenges you mentally and physically all at the same time. As much as I love yoga it is super hard to get to yoga classes. SO I started doing it again in my home. I roll out my yoga mat in front of the TV and stream classes from YouTube! I use Apple TV so I can stream the videos to my TV, but if you don’t have a device that streams to your TV you can just set your laptop or tablet in front of you and hit the mat πŸ™‚ Β The search terms I use are: yoga, pilates, power yoga, etc.

This got me back into the practice of yoga. Once I started doing this I got addicted to the way yoga made me feel. But lets be honest…..watching a video on TV can get old. So I needed to change it up. Let me be the first to tell you that YOU can make up a yoga routine. If you are familiar with some yoga moves and the flow of yoga than you don’t need someone telling you what to do….just make it up yourself! It is fun! Below is the yoga routine that I made up this morning if you want to follow along….


5 Sun Salutations


Warrior Series:

From final sun salutation downward dog – inhale one leg up and with an exhale swing it through to a lunge. Lift up to Warrior One.Β Hold for at least 5 long deep breaths. Bring hands down to the sides of your foot – exhale back to downward dog. Float opposite leg up and as you exhale swing the leg up to lunge. Lift up to Warrior One. Hold for at least 5 deep breaths.

Repeat for Warrior Two and Warrior Three


From your final Warrior Three drop your leg and return to mountain pose. Take a few deep breaths in mountain pose before lowering down into chair pose.


Take at least 5 deep and long breaths in chair pose before inhaling back to mountain pose. Take a deep breath and exhale down into twisted chair pose. Hold for 5 long deep breaths, inhale up to mountain, Take a deep breath and exhale into twisted chair pose on the other side. Hold for at least 5 deep and long breaths.


Back Flexibility

Next I wanted to work on some back flexibility, so I worked through the next few poses holding them and trying with every breath to breathe deeper into the pose.

Arching Three-Legged Dog


Arching Pigeon


Revolved Pigeon




Half Wheel

yoga pose - female in sport clothes performing exercise



Eagle Twist

eagle twistH

Hope you enjoy this little yoga session and feel as amazing as I do after it. Remember that you are as strong as your brain gives you power to be. Don’t let yourself get in your own way. Happy exercising!!!

#ourprimallife #yogaathome #everydayworkouts