The Perfect Workout for Busy Moms! Motivate Me Monday, Vol. 6

{Printable Version}

Happy Saint Patrick's Day! And, welcome to another week of Motivate Me Monday! Before our family heads out to Kansas City's St. Patty's parade, I wanted to share with you another fantastic Busy Mom Workout that my friend and trainer, Leah, created just for me to share with you!

I've been writing a lot lately about the many positive benefits of exercise for moms. The most common feedback that I get from all of you is how difficult it is to find time to squeeze a workout into an already crazy day.  I definitely understand where you're coming from!  That is why I love the workouts that Leah creates for us!

The busy mom workouts are perfect for busy moms, because they are designed to be efficient and effective.  You can do them with little or no equipment (hand weights and a mat) right at home in about 30 minutes.  I used Leah's first workout to get back in shape after our son Charlie was born, and loved it!

If you're taking up exercise as a sacrifice this Lent, or just feeling energized by the spring weather to begin working out again, I hope the BMW's (see workout #1) can help you with your fitness goals!

Leah's Busy Mama Workout #2

{Printable Version}

For this workout, you don’t need any equipment.  You can use small weights or even your small child if you would like to add weight and resistance.  This workout takes approx. 25-30 minutes.  It is a mix of cardio bursts and resistance training, so you will work your whole body.  You can add your favorite cardio to the end if you wish, but if you don’t have time, there is no guilt!  

Complete each circuit twice through.  Then go to the next circuit.  If everyone in the house is still asleep, and you have time to go through it again, go for it!  

Make sure you stretch your body good before you get started.  Use your favorite stretches, or use the stretches at the end of this workout for both beginning and end.

WARM UP:

1 minute jog in place

1 minute jumping jacks

1 minute jump rope (you don’t have to have a jump rope, just pretend)

30 seconds butt kicks

30 seconds high knees

1 minute slower jog in place

CIRCUIT 1:

- Knee Press:  (20 Reps on each leg)

*While on your back, put your feet against the wall with legs bent and butt up against the wall.  Raise your butt and back off the floor while keeping the opposite leg over the working knee.  Pulse.  

- Push Ups With Leg Lifts: (10 each side)

*As you go down into your push-up, lift your left leg.  Repeat on the right leg

- Toe Reaches:  (12 Reps on each side) 

*Back on the floor and heels pressed against the wall.  This time, your legs are straight  Reach with your right hand toward your left leg.  Make sure your shoulder raises of the floor and you feel your abs crunching.  Repeat with opposite hand.  Really engage your abs.  

- Cardio Burst:  30 seconds of skiers

                       30 seconds of skaters:

CIRCUIT 2:

- Side Squat:

*On step stool or just on the floor with leg lift (12 Reps on each side)

- Tricep Dips: 20 Reps

- Plank: 

1 minute (If you need to rest half-way through, take a 10 second rest and do 30 seconds more.)

- Cardio Burst:   
10 split jumps

30 jumping jacks

10 split jumps:

                        

CIRCUIT 3:
- Lunge: with overhead press (12 reps each leg)

- Side Shoulder Raises:

*You can just lift your arms to shoulder-level, or grab a soup can or anything for a little extra weight, even a light pair of hand-weights.  It doesn't have to me much!

- Super Man: 

* 30 second hold rest down 30 second hold

- Russian Twists -15 reps

COOL DOWN & STRETCH:

- Breathe 2 large breaths.  Inhale big and exhale big.  

- Pigeon Hold on each leg for 10-15 seconds:

- Warrior Pose on each side for 10-15 seconds:

- Cross each arm across opposite side of the body for 10-15 seconds.

- Downward Dog - 30 seconds

BONUS: SWEET REWARDS!!

I drink ice water in a wine glass, so that I can feel fancy But, here is something else you can put in your wine glass for a job well done, before your busy day begins: 

Chocolate Cherry Bomb

1 Frozen banana

½ cup frozen dark cherries

1 scoop chocolate whey

1/3 cup almond milk

1 tbsp. chia seeds

1 tbsp. cocoa powder

Dash of cinnamon

Put all ingredients in a blender.  Blend until chia seeds begin to thicken and the consistency is thick.  Enjoy!

Thanks, Leah!!

Leah's Busy Mom's Workout

Today I'm so excited to introduce my friend, and fitness expert, Leah Hammer. Leah has ever-so-kindly agreed to be a guest writer our  Health & Fitness page. I have known Leah since high school, and feel blessed to have her here sharing her wisdom and knowledge with all of you!!

More about Leah...  

Leah is the owner of and personal trainer at Empower Fitness (Let's show Leah some love by visiting her Facebook page and give her a "like"!). She loves family life and is a busy mother of three amazing kids.  Besides being a personal trainer, Leah runs her own daycare and preschool! So, she knows exactly how difficult, yet how important it is to get a good workout in as often as possible. 

Growing up in a big family, Leah learned a love for cooking and baking.  Ten years ago, she made the decision to live a more fit and healthy lifestyle, but wanted to be sure that it was something that she could stick with, be happy, and still have the energy necessary to be the super-mom her kids need!  In 2011 Empower Fitness was established, and it allows Leah the opportunity to share her gifts with clients every day. "I love helping people find their inner strength! It is so empowering!" says Leah.  

If you are looking for an energizing, strengthening and challenging work-out to kick start your day that can be done in 30 minutes are less, this one is for you!!

Leah’s Busy Mom’s Workout

Click here for a printable version of Leah's workout!

Warm Up:
15 Good Morning stretches (Stand with feet shoulder width apart, hands behind head, bend at the waist.)
Warrior stretch 10-15 seconds each side
Head and neck rolls to loosen up
1 minute jumping jacks

(Warrior Stretch)

Circuit 1: (you will need 5-8 lb. weights)

15 weighted squats
15 tricep kickbacks
15 bicep curls
25 crunches
1 minute high knees
Repeat Circuit

Circuit 2:

15 L shape leg raises each side

(lay down on your side so that your body is in the shape of an L. Do leg raises   from this position.)
15 weighted sumo squats
25 plank twists
15 one arm rows with weights each side
1 minute mountain climbers

Repeat Circuit

Circuit 3:

15 weighted forward lunges, each leg
15 back lunges with weight and twist, each side
Repeat Circuit

Cool Down:
Large breath opening arms to sky and exhale as arms come down
Repeat three times
Sit on the floor with your legs in a "Y" position. Stretch and hold for 15 seconds.

PAT YOURSELF ON THE BACK & GO CONQUER THE DAY!!