Posts tagged home workouts
On Monday I challenged you to get in 90 workouts in the time remaining in 2017. But we all know there are times where you get in a pinch and can’t get the workout in you want.
I wanted to give you 2 workouts you could use for those emergencies. These will all be 20 minutes or less, require no fancy equipment, and can be done in smaller spaces.
Summer is a busy time for a lot of people. More travel, kids are at home. When time gets tight, workouts can be the first thing to go.
Next time you are tight on time, give this circuit a try:
For the lower body circuit, you can use a kettlebell or a dumbbell. You will do 5 swings, 5 goblet squats, and 5 deadlifts. After the 5 deadlifts, you will start back with the 5 swings. Keep that up for 1 minute straight, rest 30 seconds, and then start the upper body circuit.
The upper body circuit is shoulder presses, bent over rows, and pushups on top of your weights. Same pattern as the lower body with the continual 555s.
Do each circuit for as long as you have time for. It won't take much time, it hits several muscles from head to toe, burns fat, and gets your heart rate going.
Give it a try and let me know what you think!
Furniture sliders are a fun and inexpensive way to switch up your workout. You can also use paper plates or socks on hardwood floors if you are a risk taker. Below is a circuit you can try that will get your heart rate up, hit muscles all over your body, and is a lot of fun.
PS- thank you again YouTube for choosing the most awkward screen shot possible. Appreciate that.https://www.youtube.com/watch?v=VbM8W6Sg4rQ
Crossfit has their WOD, I'm starting the QWOW. The Quick Workout of the Week.
This time of year is super busy, but it is even more important to stay on top of your fitness. Keep your energy levels up, stress levels down, and stay in the same size clothes.
Here is a quick lower body workout you can do at home with a kettlebell or dumbbell to torch fat and feel great.
5 Exercises: deadlifts, swings, goblet squats, single leg deadlifts (each leg)
30 seconds each exercise with no rest breaks. You have different options after you go through the list. You can rest in between each round or try to keep powering through.
Make sure to maintain good form throughout. Your goal is to get through 5 rounds. With no rest breaks, you can get a full workout in in 12.5 minutes. With rest breaks every round you can still get a great workout in 20 minutes.
I had a busy day not too long ago, so I was looking for somewhere to squeeze my workout in. I was getting dinner ready, so I figured I could workout while the oven was pre-heating.
Each exercise is 20 seconds long, no rest, and then you go right into the next one. The exercises are: 1. Goblet squats 2. Swings 3. Squat and press transfer 4. Rows 5. Plank taps
All you need is one weight, a mat, and an oven to pre-heat. Dog is optional.
I never knew it took so long to pre-heat an oven, that was a tougher workout than I was expecting. Give it a try some time!