At Home Workout

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With being home all weekend and getting limited exercise, I started feeling a lot like a blob {the excess of baked goods probably contributed to it too}. I normally have a pretty active week, I run 3-4 times, take an intense class called “Sculpt” at the Nike gym, and work in pilates and yoga when I can.

Luckily our gym provides recorded versions of the classes online so I decided to do a little at home workout. I should have remembered this earlier in the weekend and done one a day, but I was pretending I was on vacation and I didn’t have the motivation to get moving…

motivation-at-home-work-outs

I’ve written out a little at home workout that you all can try that incorporates what we do in our sculpt class. Colin thought I should record a video tutorial to show you all these moves, but I’m kind of against anyone watching me while I exercise, because I am no expert. So I tried to incorporate links to demonstrations of some of the moves that may be unfamiliar. If I don’t explain something well enough or you just have questions, please ask in the comments!

The workout incorporates cardio bursts with weight training. These are more intermediate level exercises, so please be careful when using weights and start slow if needed! I usually try and have 2 sets of dumbbell weights so I can start high and go lower if needed. If you don’t have weights at home grab a couple of canned goods! Turn on some music and do these moves to the beat.

At home workout:

Repeat sequence below 3 times {estimated time 45 minutes}

20 {10 on each leg} Walking Lunges – Hold a dumbbell weight in each hand. Step one foot forward, bend knees to lunge and keep trunk upright. Step back leg forward to return to standing and complete lunge with that foot forward. Continue walking lunges until space runs out and turn around {aim for 10 on each leg}.

10 Burpees – Put both hands down in front of your feet, hop both feet back into a plank position, hop both feet to your hands, and jump up. If you can’t do 10, start with whatever you can do!

 30 Squats – Stand feet a little wider than shoulder length apart, bend knees and push your butt back. Your thighs would be a 90 degree angle and knees should not come over your feet.

10 push ups – Place hands wide and feet back in plank position, bend elbows and lower down. I usually can only do a few regular push ups before needing to do knee push ups. The key is to keep your trunk straight and not to keep your but in the air when you bend down.

10 Split Jumps– Step one foot in front of the other, bend knees down into a lunge position. Jump up and switch feet in the air, come down into a lunge and repeat.

20 {10 on each side} Side Step Squat/Bicep Curl – Hold a dumbbell weight in each hand. Step right leg out to the side and squat {weight should be evenly distributed in both legs}. As you squat bend elbows to do a bicep curl. Step right leg back to center. Repeat on the other side and alternate sides.

20 Jack Rows – Stand with arms by your sides hold a dumbbell weight in each hand. Jump legs out to slightly farther than shoulder length apart into a squat position. Bend over and row arms. Stand up straight. Jump legs back together. Repeat.

20 Bent over Rows – Hold a dumbbell weight in each hand. Bend knees and bend trunk forward. Arms should be straight out in front of your chest, bend arms and pull weights up behind your back. 

You can do this workout a couple times a week, incorporated with some longer cardio days {runningwalking, swimming, whatever you enjoy!}, and also followed up with a couple ab workouts. My goal is to get up early and do an ab workout video before work a couple times a week {well, this has been my goal for years now, the snooze button is just too tempting!}, but seriously even just 5-10 minutes a day can make a difference…that’s nothing!

workout-in-the-morning

For other at home workout ideas I’m obsessed with the Tone It Up girls. They have a ton of online workout videos and printable workouts you can take with you to the gym. They have videos targeted for specific areas of the body. A few of my favorites are the Sun Kissed Abs video, the Love Your legs, the Fine Tuning Arm workout and if you want something different try the Beach Barre Workout with Renee Herlocker. But you can’t go wrong with any of their workout videos!

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