Prepare yourself, summer is coming! Actually, if you’re reading this in Louisiana, summer has already arrived, and that can only mean two things: shorts and bathing suits.
The warmer weather has people in the mood to exercise and get fit, and I’ve been seeing tons of “summer body” challenges on Pinterest and Facebook. Unfortunately, I have to burst that bubble. We can’t spot train our way to fitness, and as a busy mom, I don’t want you to waste your time. Chances are, if you do squats for 30 days, you may see some results, but overall you will not see any significant change. I totally understand the appeal of the 30-day challenges — it’s supposed to be quick. Don’t we all love instant gratification? However, the best way to reach your wellness goals is with an overall balanced diet sprinkled with cardio, strength training, and conditioning.
As moms, I know it’s difficult to carve out time for a workout and easy to lose sight of wellness goals. That’s okay. If you can’t make it to the gym or your favorite Mommy and Me workout class, all is not lost. Give this at-home workout a try! I can’t promise it will give you Kim K curves that those 30-day challenges claim, but I can promise it will make you feel better than doing nothing.
For this workout, you’ll need water, a timer (your smart phone), motivational music, and a yoga mat or blanket.
It’s never good to go into a workout cold. Meaning, you need to warm up and stretch for a few minutes before performing any strength training or cardio exercises.
I also recommend putting on motivational music before you get started. Good music makes such a difference when working out. My favorite music app is Spotify. I usually tune in to the Cardio station.
To warm up, jog or march in place for 30 seconds. Then, perform basic jumping jacks for 30 seconds. Follow the jacks with a runner’s lunge prayer twist.
Before moving to strength and cardio, repeat the lunge sequence on the left side of your body.
Strength and Cardio Circuit
You’re a busy mom, so utilize your time by intertwining strength training and cardio. Doing this will keep your heart rate elevated and provide you with better results.
Perform each move for 30 seconds. Rest for 10 seconds. Repeat the segment 3 times. Give yourself a water break between each circuit!
- Tablesaw (works triceps, core and glutes)
- Mountain Climbers (cardio, core, legs, shoulders, and triceps)
- Bird Dog (works trunk – glutes and back)
- Plank Jacks (cardio, core, triceps, shoulders and legs)
- 2-Count Push-ups (chest, arms, core)
Stretching and Conditioning (perform this sequence after completing 3 rounds of the Strength and Cardio circuit)
- Downward dog leg lifts
Repeat the runner’s lunge prayer twist combo from the warm up to stretch and cool down.
So there you have it — a real life workout from a real life mom. Challenge yourself to complete this workout in under 20 minutes. Remember that fitness is important not only for your physical health, but also your mental health. As moms we put ourselves last. Between laundry, cooking, lack of sleep, and all of the other responsibilities that come along with being a mom, it’s often hard to justify “me” time. Trust me, you need it! Even if you can’t make it through an entire segment, take some time for you. You don’t need to be extreme with your wellness goals, you just need to be committed and consistent.
What are some of your favorite ways to fit in fitness? What are your barriers to exercise?
*Disclaimer: Before starting any exercise program, check with your doctor. If you experience any pain or discomfort, stop immediately.