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

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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!!