‘Tis the season for colder weather and holiday busyness. Which means many of us are struggling to find time for exercise.
My friend Julie recently sent me this question:
“I do pretty good about going to the gym in the mornings when my husband is in town (because I can go early while he and the kids are still asleep). But my husband travels for work a lot and it throws everything off. Any suggestions on what I can do from home when he’s traveling, especially now that it’s going to start getting colder and harder to get outside with the boys?”
This is such a great question!
Since I’m guessing a lot of other moms are in the same boat, I decided to put together a workout you can do in your own home, no equipment needed.
This workout could be done in the morning before the kids wake up. Or it could be done during naptime, or even when the kids are awake. Preschoolers especially love to jump in and get moving with their moms!
I’ve demonstrated the moves in photos (and yes, you might see toys in the background). 🙂 Detailed instructions are below the image.
Feel free to do the circuit however many times you want. One time through takes about 7-8 minutes, so I’d recommend going through it at least twice. Three circuits would take about 22-25 minutes, and four circuits would take 30-35 minutes. If you want more cardio, you can add extra jumping jacks or high knees between sets.
Grab a timer, and enjoy!
At-Home, No-Equipment Workout: Detailed Instructions
Jumping Jacks: 1 minute
5-Pointed Star: Plant left foot on the floor and put a slight bend in left knee. Flex right foot and, keeping toes pointed forward, lift right leg to the side as high as you feel comfortable. Raise arms overhead. Hold pose for 30 seconds, then repeat pose on opposite side for another 30 seconds.
High Knees: 1 minute – Jog in place, lifting knees in front to touch hands
Reverse Plank: Sit on floor with legs straight in front of you. Plant hands behind your hips, with fingers pointed toward your feet. Lift hips off the floor until your body is in a straight line. Hold for 30 seconds.
Ottoman Pushups: Facing the floor, plant hands on ottoman or chair directly beneath shoulders. Stretch body into a straight line with toes on the floor. Bending arms, lower body toward the floor, then press up to starting position. Repeat for 30 seconds.
Jumping Jacks: 1 minute
Tricep Dips: Sit on couch or ottoman. Walk feet forward until gluts are off the furniture. Choose bent knees (easier) or straight legs (harder). Bending at the elbow, lower body toward the floor until your elbows are at 90-degree angles. Lift to starting position. Repeat for 30 seconds.
Wall Sit: Stand with back against the wall. Walk feet forward and lower into a sitting position until knees are at a 90-degree angle. Hold for 30 seconds.
High Knees: 1 minute
One-Armed Windmills: Lay face-up on floor or exercise mat. Stretch left arm on floor above your head and right arm out to the side. Lift left arm and right leg to meet in the middle, lifting head and left shoulder off the floor. Lower to starting position. Repeat for 30 seconds, then switch sides and repeat for 30 more seconds.
Frog Leg Pushers: Lay face-up on floor or exercise mat. If needed, position hands between pelvis and floor to support your spine. Bend knees into tabletop position, then open knees until only your heels are touching. Keeping heels together throughout, push feet away from your body and straighten legs. (Pushing toward ceiling is easier; pushing toward floor is harder.) Return to frog position. Repeat for 30 seconds.
ONE SIMPLE STEP: If you’re stuck at home this week, give this workout a try! Start with one circuit, and if you feel up for it, add another.
ONE STEP FURTHER: Try incorporating these exercises into your routine twice this week. If your kids are around, get them in on the fun and have an exercise party together.