Motivation Monday – Get in a QUICK sweat!

One 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

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Thursday Cardio

Hope 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. 🙂 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

I 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 😉 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

20 Minute Workout – WILL Leave You Burning Tomorrow

If you are the type that doesn’t want to give an hour or two to the gym to stay in shape……then, you will LOVE this workout. It will literally take you under 20 minutes (you have to flow through it quickly) and you will have a full body workout and it will leave you feeling amazing. You do not have to sludge it out in the gym for half the day to get in a good workout and build a fit body. All you need is yourself and 20 minutes! I promise that you will wake up feeling it tomorrow! Let’s get this workout started!!!!!

20 Minute Whole Body Blast

25 Jumping In ‘n Out Squats

http://www.muscleandfitness.com/workouts/leg-exercises/videos/squat-jumps-n-out

60 Bicycle Crunches

100 Jumping Jacks

15 Single Leg Bridges (each side)

https://www.youtube.com/watch?v=Y-6Gonx2Wpo

100 Jumping Jacks

15-20 Push ups

40 Alternating Forward Lunges

15-20 Bicep Dips – use chair or coffee table and use your body weight

50 Squats

70 Bicycle Crunches

100 Jumping Jacks

20 Single Leg Bridges (each side)

100 Jumping Jacks

15-20 Push ups

40 Alternating Backward Lunges

15-20 Bicep Dips

60 second Boat Pose

60 Second Plank

50 Crunches

Just like that you have yourself a full body workout that will leave you feeling energized! Hope you enjoy it as much as I did!

#ourprimallife #20minuteworkout #athomeworkouts #exercise

Cardio – At Home

Hey everyone! Hope everyone is able to enjoy this beautiful Tuesday as much as me! Out here in Arizona we are having beautifully warm weather. Perfect for feeling like Spring is coming……and a good cardio workout. My baby boy and I are listening to some music with the door open and the warm sun beating in on us. Ideal time to get sweaty 😉

Cardio Burn

*Keep going through these exercises with as little rest time between as possible.

2 minutes Jump Rope

100 Jumping Jacks

10 Burpees

3 minutes Jump Rope

120 Jumping Jacks

20 Burpees

10 Jumping Squats

30 seconds Mountain Climbers

30 seconds Elbow Plank Jacks

30 seconds High Knees

30 seconds Butt Kicks

60 Bicycle Crunches

60 second Plank

60 seconds Jump Rope

100 Jumping Jacks

10 Burpees

CONGRATS! You just completed an awesome cardio routine! I hope you feel amazing in under 30 minutes!! Remember to focus on your form. It is better to do 10 burpees with good form and effort than to do 20 burpees that are poor form and that you aren’t putting your entire efforts into. Happy and healthy Tuesday to you all!

#ourprimallife #athomeworkouts #30minuteworkouts #cardioathome

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 🙂 Today is a day that you will never get back….better make the BEST of it 🙂 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

–Rest–

50 Squats with medicine ball or weights

40 jumping alternating lunges

40 Calf Raises

–Rest–

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

–Rest–

100 Bicycle Crunches

100s Pilates

20 Frog Crunches

60 second Plank

–Rest–

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

–Rest–

100 Arm circles – no weight needed

20 Shoulder Presses – each side

20 Hammer Bicep Curls – each arm

–Rest–

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 🙂

#ourprimallife #athomeworkouts #tonearms #tonelegs #toneabs

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 🙂  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….

YOGA WITH ME

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. 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

Camel

Half Wheel

Wheel

Eagle Twist

H

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