As the colder months approach our outdoor activities start to dwindle off. Even though we can still go outside us with little ones probably won’t. I get asked all the time, “what can I do inside my house?” You don’t need any fancy equipment, you can use things from around your house or even your kids!! There are thousands of workouts on Pinterest you can look up. Try a new one each day if you find you get bored easily. Here is a quick workout that is always a go to for me. Make it fun, get your kids involved, make it into a game even.
And remember to check with your healthcare provider before engaging in any physical activity and if anything hurts don’t do it. Don’t forget to drink lots of water during your workout. Get ready and let’s have some fun!!
We are going to start with a warm up:
Jumping jacks (30 seconds)
10 Squats — make sure to sit right back so your knees don’t go over your toes
Floor jacks (30 seconds) — Remaining in plank, hop your wide apart and back close together
10 pushups — If they need to be done as modified pushups, from your knees do it! This is YOUR workout.
Now let’s get started!!
12 Squats — Want it more difficult… Try picking up your child or drop your bum down lower, aim to touch the floor, or as you stand back up squeeze your glutes and kick your leg back and alternate either side.
12 Tricep dips — Using your couch or a chair, place your palms on the seat and curl your fingers under the seat. Sit your bum down so your knees are at 90 degrees, bending at your elbows, dip and lower down towards the floor and press right back up. **If you have a child that can hang on have them sit on your lap facing you or place a weight or heavy object there to make it more difficult.**
12 Calf Raises — These aren’t your standard calf raises, stand on your stairs with about half of your foot on the stair, then lift so you are standing on your tip toes and then drop your heel all the way towards the floor (that is the killer part). Again if you want it more difficult pick up a heavy object, perhaps your child!
STOP IT’S CARDIO TIME!!
Let’s keep your heart rate up… jumping squats (30 second) and goooooo!!
12 Push ups — Again from your knees if you need to, there is no point in injuring yourself by trying to push yourself too hard.
12 walking lunges — You have to walk everywhere anyways, why not make it a bit more beneficial? With each step drop both knees to 90 degrees and make sure that from knee stays behind your toes. ** If you want it more difficult pick up that baby or something heavy!**
AB BLAST TIME!!
20 Second plank — or longer if you can! Squeeze your belly button to your spine and really squeeze your glutes
20 leg raises — as you lower your legs back down criss cross your feet
20 Russian Twists — sitting, lean back lift your feet and twist from one side to the other, again to make it more difficult grab your little one under the armpits and lift them over you and place them from one side to the other.
20 diagonal Runners – Starting in plank, twisting at your waist, alternate bringing your one knee up to your opposite elbow and back into plank.
Now that you have completed round one, you may be done but if you still have some energy left and some spare time (if that even exists) do it again! Try to aim to do at least two rounds.
Thanks for working out with me!