Find Your Fit: At-Home Workouts for Busy Women
Whether you’re a stay-at-home mom, travel frequently for work or somewhere in between, it’s hard to hit the gym when you’re busy. Instead of making excuses, start 2019 off on the right foot with these easy at-home (or in-hotel room!) workouts that will make a huge difference with repetition. For a bigger challenge, combine two or three and feel the burn!
The movements below were compiled by Nicole Bollinger, my former track-and-field teammate and blogger behind @graceful_lilystyle, a fashion and fitness feed. A mom herself, she finds time to workout while watching her beautiful daughter, Lily! To see daily video demos of each movement, follow Nicole on Instagram. And, don't forget to enter our giveaway Jan. 9-11 to win a $100 gift card toward Calia fitness apparel, a fashion-forward athleisure brand. See the @fittravelingmama IG feed for details.
1. Agility Circles: 3 minutes clockwise, 3 minutes counter clockwise, 3-minute figure 8’s -this will increase heart rate and improve stability. This can be done around any object (Nicole used a gym towel).
2. Burpees: 2 sets of 12 burpees with 15 seconds of movement in between like toe step/touch to keep heart rate up. Burpees are a full-body exercise! Nicole will show one version, but these can be scaled for those who have injuries or are pregnant. Pregnant women are advised to either complete these with your hands going down to a bench versus the floor OR simply go down to a plank hold instead of all the way down.
3. Hello Dollies: 3 sets of 12, which will strengthen the core and the hips. Lie on back with hands clasped around the head, elbows facing outward. Raise legs together until they are perpendicular to the ground and straight. Raise chest toward ceiling like do a high sit up. When you lift chest up toward ceiling, open your legs as far as they will go keeping the abs flexed. Keep chest lifted toward ceiling. When you close legs lower the head back down to start position and then repeat.
4. Squats: 3 sets of 20. strengthens glutes and quads. Beginning standing. Feet should be shoulder width apart. Shift hips backward. (example trying to close a cabinet with your booty. Bend knees simultaneously. Spine is straight with chest up. Lower as much as possible. Keep your weight in your heels.
5. Skater Plyometric exercise: 3 sets of 30 seconds. This movement is introduced to strengthen glutes and other muscles of the outer thigh while increasing heart rate. Begin balancing on your left leg with a bent knee. Push off laterally with left and then land on right foot. Get down as low as possible, reach laterally, and swing the back foot behind like a speed skater in the Olympics. Arms are out and bent like you are racing and swinging side to side with the rhythm.
6. Step-Up Lunges with weights: 3 sets of 12 for each leg. Step onto a sturdy low chair or stool, or stairstep, etc. with 3-5-lb weights. Soup cans can work at home!
7. Plank to Push-Up: 3 sets of 12 (10 second break between each set). This will strengthen the core and upper body. Begin in a plank position. Shift weight to forearm or elbow while keeping the palm of right hand on the ground. Starting on the left, bring right forearm down then left and push back up to full plank with arms long (start position).
8. Side Plank- 2 sets of 40-second holds. This will strengthen the core, especially your latissimus dorsi muscle group (lats). Lie on one side. Prop upper body on elbow and forearm. Lift your hip off of the ground. Weight is on the elbow. Switch sides.
9. Jump Squats: 3 sets of 10 with a 20-second break between sets. More challenging than regular squats, adding in a jump will strengthen your hamstrings and increase your heart rate. Begin with a squat. Then lower yourself as much as you can, and then jump as high as possible arms go up. Then land from the jump in the original squat position with legs bent. Keep your chest up and feet shoulder width apart.
10. Tricep Dip Down and Reach: 3 sets of 12 reps. Sit on edge of stable chair or another sturdy device. Place palms on chair but keep fingers in the direction of the body (facing forward) with walk legs out. Straighten your legs, and then lower your body by bending the elbows. Majority of your weight should be in your hands.