My name is Erin Kane. I am an Elementary School Teacher. I am a mama of two very active kiddos and 6 months ago, we welcomed our third little miss to the Family – YES! Dad is officially outnumbered (and he loves every minute of it). I am also a Personal Trainer and Health Coach to other mamas and women seeking motivation and accountability, so I’m here to show you a beginner’s at home workout to help get you started in staying healthy in 2019.
As a mom of two busy girls, our weeks fill up pretty quick. They are packed with swimming lessons, travel baseball in the United States and dance class. LIFE. IS. BUSY. There are times where my husband and I don’t even sit down to talk about how the day was until 10:00 o’clock at night. But more to the point – We still make time for our health and fitness. We meal prep every Sunday for the week to ensure that we have ready-to-go food and snacks, we also each book off time for “gym time”.
It took us a while to adapt and adjust (don’t be fooled – we still are) to the madness of not having much down time between everyone’s commitments. We have created habits and routines (and again – we still are), in order to try our absolute best to stay on top of things for ourselves and more importantly, all while providing our daughters with opportunities to live an active and healthy lifestyle as well.
After three awesome children, I’m still trying to get my fitness back in order. I can totally relate to people when they say ” I just don’t have time”, ” I don’t know what to do or where to start”. But what if I told you that you could still “torch” calories all without having to leave your house? Yes! You read that right – Health and fitness run full circle with consistency and some effort. But I am going to show you 5 exercises that anyone of any skill or comfort level can easily do in their home with or without equipment all in about 30 minutes or less. This home workout can be done in a gym too, wherever you feel most comfortable.
Let’s get started:
Keep in mind: all movements back to back for 30 seconds of work and 30 seconds of rest. Repeat this 4 times. Rest for 1 minute after the full round is complete.
1. Kettle Bell Figure 8
This is a squat and lunge combination while passing a kettle bell through your legs. This is meant to be done at a quicker pace if you can. If you don’t have a kettle bell you can use a dumbbell. If you’re new to exercising you can eliminate the weight all together.
2. Weighted In N Out Squat
This combination is great for both the lower and upper body. The weight should be lower, 5 lbs or 10 lbs is more than enough. Again, if you’re a beginner, drop the weight and just focus on the leg motion. Remember that your body weighs something too!
3. Plyometric Kneel Squat
For the duration of the 30 seconds you really want to focus on the explosive motion in the air. Take the kneeling motion as your opportunity to “rest” and really allow yourself to push through those jumps. Speed should be moderate, form and jumps are key.
4. Curtsy Lunge with a Single Leg High Knee
These are a great lower body movement targeting multiple areas of your glutes as well as your quads. The key is to get low and wide in the curtsy lunge and really explode with your high knee, this portion of the move will also target your lower abs. Balance over all in the movement will help with core activation.
5. Weighted Squat Jump and Single Arm Press
Again this movement targets lower and upper body. The weight should be high enough to maintain good form. When performing the squat jump ensure your getting low in the squat and using your heels to push off into your jump. If the side jump is too much, this movement can be done without the side shuffle.
This circuit is most effective when working as hard as you can for the 30 second intervals and really take that 30 seconds of rest to get your heart rate low enough to allow yourself to regulate your breathing and refocus on your next exercise.