Trying to find an at-home workout that fits into your busy routine? If you think you need an expensive gym membership or lots of in-home fitness equipment to stay in shape, think again!
Try my favorite at-home workout routine that targets all major muscle groups. Cycle through them 3-4 times each. Not only will you get your heart rate going, but you will have completed a seriously effective workout without making a trip to the health club. Let’s get started!
The At-Home Workout Routine for Busy Working Moms
Lower Body and Core
Beginning your workouts with your lower body because it warms you up and prepares your body for the rest of the exercises.
Start with a long set (25 reps each side) of squats with alternating knees. Go deep into the glutes and pull up that knee across your body—touching your knee to your opposite elbow, if possible.
Chest, Back Triceps, Biceps, Core and Legs
Now that you are warm, let’s move on to some more dynamic movement.
Lunge forward once on each leg. Then, reach both hands to the ground and step your feet out behind you so you are in an upward plank position.
Perform 4 push-ups, bring your feet back underneath you (one at a time) and stand up.
(HINT: If you want to make this series more intense, you can jump both feet out before and after the pushups, and when you stand up, you can also add a plyometric jump).
Start back again with the lunges and repeat this series 5 times through.
Outer Thigh and Triceps
Take yourself down to the ground on your hands and knees. Using your right leg first, you will lift it out to the side with a bent knee (yes like old school “Jane Fonda”), at the top I want you to straighten your leg, bend it back in, and then lower back down.
This is actually the mechanics of a “Roundhouse Kick.” Hold your stomach tight, focusing on how your oblique muscles can help you during this movement. Repeat this leg lift 20 times on the right leg.
Flip over. Face your fingertips towards your feet, and cross your right ankle over your left knee. Lift your hips and perform 15 triceps dips. Flip back over to hands and knees and repeat this series using your left leg. Cycle through at least 2 times each side.
Upper Back, Shoulders and Core
Find something in your house that’s medium-heavy (a 4-5 lb. hand weight, a soup can, a plastic bag full of 3-4 apples).
Stand with your legs turned out and that weighted object in your right hand, both arms stretched out to the side—plie your legs and lower both arms down, transferring the object into your left hand.
Straighten your legs and lift your arms back out to the side. Plie again, and this time raise your arms overhead, transferring the object into your right hand again. As you straighten your legs, your arms extend back out to the sides.
Continue this motion 10 times. Set it down and do 25 jumping jacks. Pick the weight back up and repeat this series but beginning with the object in your left hand. Finish with another 25 jumping jacks. You can cycle through this 2 times.
Core, Chest and Lats
Last, grab a basketball, medicine ball, or maybe even a cantelope!
Lie on your back with your item in your hands and reaching up towards the ceiling, and your legs are straight reaching up towards the ceiling as well. Lower your right leg down as you reach your arms (holding the ball and without bending your elbows) down to the ground behind your head.
As you return your leg up, your arms come up as well. Repeat this using the left leg. Alternate sides 12 times each.
Next, flip over and place the ball slightly in front of you. Position yourself in an upward plank position. One hand at a time, reach forward and tap that ball/melon 15 times (1 time is R arm/L arm).
Return to the original exercise and cycle through these 1-2 more times.
These 5 exercises will target all the areas you want sculpted, and hopefully you will enjoy the diverse routine. As you become more accustomed to it, you can change the order or find ways to add additional repetitions or power moves to make it more challenging.
Dana Pieper, group exercise innovator, is the creator of Everybody Fitness, an intense total body workout that targets all major muscles and increases cardio endurance to deliver impactful results. Visit Dana’s blog for her “Move of the Week,” fitness tips, inspiration and more! Follow Dana on Twitter: @DPEverybodyfit and “Like” Dana on Facebook.