Winter Break (20 min) Workout

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The kids are home for break and the struggle is real.

Maybe not yet, but it will be.

You know you should workout- you may want to workout- but finding the time is just too hard.  Maybe you usually go to the gym or go workout, but with the kids being home (and all those germs in the gym daycare- ugh!), you decide to just wait until break is over to pick it back up.

Here’s the thing- working out doesn’t have to be “long”, nor does it require a lot of equipment.  Sometimes, just moving a little bit is enough to make you feel better and get the endorphins going.  You will thank yourself for a quick 20 minute exercise… and your kids may even thank you, as well!

Better yet- have them do this workout WITH you.  Lay down a beach towel next to you- get them some water and GO! If they don’t want to workout, turn on some dance party music and they can dance around you while you burn those calories! It may not be the best workout you’ve ever had because, let’s be honest, you may get interrupted every few minutes, but do what you can do.  It’s better than doing nothing!

  1. 00:00-1:00  Jumping Jacks- nothing crazy!  Just get that heart rate going!  You can do jumping jacks, scissor jacks or side-step out jacks (watch that pelvic floor!)
  1. 1:00-3:00 Walking Lunges- Walk… and lunge!  Find a space to get in 4-5 lunges and go back and forth.  Engage the core and keep shoulders down and back, chest held high!

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  1. 3:00-4:00 Push Ups- Push ups are SO great because they work arms, core, legs— everything!  Quality over Quantity.  Start with wall push ups.  Step a foot away from the wall- straight spine-slowly lower yourself toward the wall and slowly push yourself away.  If you can do that successfully, then move to push ups with your knees on the ground, focusing on a straight spine.  If you can do that, then go for the toes!  Goal is arms to 90 degrees!
  1. 4:00-5:00 Heel Drops- Lay on a mat with your spine pressed to the ground.  Feet off the ground, hips, knees and ankles at 90 degrees.  Slowly lower one leg at a time to the ground and bring it back up while keeping your spine in contact with the ground.

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  1. 5:00-6:00 Jump Rope- It’s ok if you don’t have a jump rope!  Just pretend!  And the beautiful thing is that you can’t mess up.  If jumping is too much (for the pelvic floor), peddle your feet or run in place!

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  1. 6:00-8:00 Squats!  So great for women! Feet at shoulder width apart or a little wider.  Keep your knees tracking over your second toe.  Push the booty back first (like you’re about to hover over a port-a-potty seat) and drop the booty, and then bringing it back up, squeezing the booty!

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  1. 8:00-9:00 Tricep Dips- On all 4s with belly to the ceiling.  Fingers facing ankles.  Bend your elbows, straighten your elbows.  Keep your hips out of the action!
  1. 9:00-10:00 Bird Dogs- On all 4’s belly down.  Extend one leg straight back while extending the opposite arm out in front of you.  Slowly return to your starting position and repeat on the other side.  Try to stay steady, like you are balancing a vase on your back.

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REPEAT! (you could even repeat 2 more times if your kiddos are letting you and you want to get a 30 minute total body workout in!)

Take a few minutes to stretch and BREATHE at the end and then go ahead about the rest of your day!!

At Home Workouts

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