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I don’t know about you but I need quick, easy, “don’t make my brain think about this” type of workouts right now. With everything shutting down, home workouts are the go-to.
Finding a good home workout can be as daunting as having the workout and trying to figure it out. This is where our Badass Mama Gang is the perfect place to find a workout that is not only created by a mom but made specifically for the busy mom in mind.
We just don’t have large pockets of time and this is especially true with exercise “stuff”.
For today, we work that entire body in the shortest amount of time as possible.
Check out this 30 minute (or less) full-body workout that requires a set of weights and a comfortable spot on the floor.
What do I need for this workout?
For this workout, all exercises could be done with body weight and a spot on the floor.
Want a little extra? Add some hand held weights. Weights come in all kinds of forms and can even be soup cans or water bottles from your pantry.
For this workout, we will 6 moves that combine a mixture of different muscles working together. The best part of this is all the core work to keep you balanced and standing (total bonus!).
Each move is completed 8 times (or for 8 reps). Work down the list of moves and rest when needed. When you get to the bottom of the list, start back up at the top.
This series can be repeated as many times as you want. My end point was at the 30 minute mark which got me to 6 rounds.
- Go slow…like s….lllll…….oooooo…….wwwwwwww
- Think about the muscle that is being worked
- Watch for swinging of the weights. If you find that you are using momentum to move the weights, go down in weights or even drop them completely.
Now the moves!
|Reverse lunge with bicep curl||With weights by your sides, step back with your left leg and lower down into a lunge. As you lower, raise arms into a bicep curl. Return to starting position and reverse sides. |
Watch that front knee to ensure it stays in line with your ankle and not extend past your foot. Back heel is off the ground when you step back into the lunge.
|Squat to an overhead oress||With the weights by your side, lower down into a squat (like you are sitting in a chair) but pushing your body weight into your heels and lowering down. Slowly raise and push both arms overhead.|
|Sumo Squat to calf raise/upright row||This is going to be our “busiest” move for the day and also gets the VIP award. |
Position legs in a wide stance with knees/toes pointing out on the diagonals. Lower down into a sumo squat. Raise up to standing and lift up on those toes. Raise your arms to bring the weights to your chest level.
|Lateral and Front Raise||Start with the weights by your side. Both arms will raise at the same time but the left arm will raise to the side and the right will raise to the front. Return and reverse the move.|
|Chest Fly – Skull Crusher||Head to your mat or comfortable spot on the floor. Raise your knees up into tabletop position and tighten that core. Weights start at the top and open/close. |
With the skull crusher, bend at the elbows and bring the weights down to your head (be careful with this one…there is a reason why they call it a skull crusher)
|Push up – Tricep puship||Wide arm push- up and then put arms close together and lower down into a tricep push-up. |
These two moves can also be performed against a wall or desk.
Watch the moves!
Where did you get that outfit?
Oh…you already know! This entire outfit (top, sports bra and shorts) are all from Old Navy.
Old Navy has been my staple go-to for activewear. Talking tons of different options, colors, and sizes. Real clothes for real shaped women. Plus they last forever, wash well, and won’t empty your wallet.
Wrapping this one up
Workout at home sucks. And doing it by yourself makes it even worst.
Come join our group! We come together at least 2 times per week by a zoom call or facetime and workout together.
Gives time to not only get a good workout but also a time to connect with very similar women with the same goals.
Want more info? Send me a message.
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No more trying to remember websites, knowing when will the next post drop, or searching for information.
Moms…we are busy.
Let me give YOU back your time by bringing you information that we REALLY need.
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Jaime Warren is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to www.badassmamagang.com
Disclosure for all workout programs: I acknowledge that I am participating in a workout that can include strength, flexibility, aerobic, cardio, and other exercises offered by a trained instructor. It is my responsibility to consult with a physician prior to and regarding my participation in any Fitness Program. I represent and warrant that I am physically fit and have no medical condition that would prevent my full participation in this class. In consideration of being permitted to participate in any online and in-person Group Fitness Class, I agree to assume full responsibility for any risks, injuries, or damages, known or unknown, which I might incur as a result of participating in the program. In consideration of being permitted to participating in any Fitness Program, I knowingly, voluntarily, and expressly waive any claim I may have against the owners, landlord, insurers, or any Fitness Instructor for injury or damages that I may sustain as a result of participating in the program. I have read the above release and waiver of liability and fully understand its contents. I voluntarily agree to the terms and conditions stated above.