As you all know I workout at home. I typically workout while my son is napping or if it is just one of those days where he isn’t napping well then I will do my workout right next to him in our family room. I turn the TV off and put on some music. It is important to set up the environment so that it is conducive to you getting a good workout. TV is distracting for me, sometimes I find that I do not workout as hard if I am focusing on what is on the TV instead of just unplugging and focusing on the workout. Music helps me engage in my workout, so I put on some good music and get the party started. BUT if it is a good time for you to workout while you and your family are watching TV in the evening, by all means….workout in front of the TV! Do what works for you!!!
One thing I do not do often enough is take my home workout outside. Whether it be on your driveway or backyard or even a patio/balcony. I encourage you to get outside for your home workouts a few times a week to get the fresh air and natural sunlight!
Get some water and get ready for an awesome workout!
Warm up: Cardio to get your heart rate going
100 Jumping Jacks
60 seconds – High Knees
60 seconds – Butt Kicks
90 seconds – Jumping Rope (with or without a rope – if you don’t have a rope just mimic the motion)
60 seconds – Toe Taps – use the side of your couch or a chair pushed up against the wall. In a fast motion tap your toes alternating to the chair/sofa.
100 Low Jacks
Ab Series :
100s – Pilates Ab
60 second plank
Full body Series:
90 seconds – Speed Skaters
45 seconds – Mountain Climbers
20 Bear Crawls – 5 forward, 5 back, 5 forward, 5 back
20 Bicep Curls
30 Dips – use side of table, tub, chair
20 Lying Down Fly Presses
20 Static Lunges Each Leg – with or without weight
20 Calf Raises Each Leg
40 Step Ups – use chair or half wall (20 each leg)
20 Backward Leg Lifts Each Leg – hold onto chair or get on all fours and do press
40 Squats with side leg kick – 10 squats with right leg kick, 10 squats with left leg kick – repeat on each side
10 Double Leg Beats (Pilates Side Lying Leg Lifts) – each side – repeat on each side so 2 sets of 10 reps each side
10 Side Lying Inner Leg Lifts – Pilates – each side – repeat on each side so 2 sets of 10 reps
Ab Series Cool Down:
30 Frog Crunches
50 Sumo Squat Oblique Bends
40 Lying DownStraight Leg Alternating Lifts
Stretch It Out:
Seated Forward Bend
Seated Torso Twist – Each Side
Yoga – Pigeon Pose – Each Side
Sit Up Straight and Extend Arms Above Head – Interlace Fingers and Stretch Up
GREAT JOB!!! I hope you guys are feeling as amazing as I am after that workout blast! I feel like I have the energy to conquer my day now! Remember that every workout does not work for everyone. If you are just starting out, I suggest that you use a timer and do each exercise for 30 seconds. Give yourself 30 seconds to do as much as you can, take a little break and move onto the next exercise. It is important to push yourself while you workout but not to the point of injury. Believe me, if you are consistent with your workouts and healthy eating you will advance quickly. It is better to get yourself moving, you have to start somewhere…rather than to say “I can’t do that workout” and quit before you even give yourself a chance. You CAN be healthy!
Remember to hydrate. I hope you have a beautiful Wednesday!
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