As a mom, I can understand how it can be difficult to find the time to work out. I get it! That to-do list is getting longer and longer by the minute and your kid’s schedule/routine is jam-packed. When are you supposed to fit in time to go to the gym? As the ultimate excuse-maker about going to the gym (no really, I am), I’m constantly telling myself and others why I don’t have time to workout. But then I tell myself, “if you want something badly enough, like staying healthy for yourself and your family, you will MAKE time to do it.” I know, super lame and cliché. But it’s true!
Like all the important things in our lives. We make time for them. Because if something is really important to you, you figure out a way to make it work. A great thing that I also tell myself is you don’t have to spend hours on the elliptical machine or treadmill to get in a good workout. The best workouts are short and high-intensity. They help you burn fat faster and longer AND strengthen your muscles. Obviously, I’m a big believer that your kids are your cardio 😉 but I want to do some exercises that I can sneak in through the day that will tone my body and keep me strong.
An area that I’m always wanting to work on are my legs and butt. Every girl wants toned legs and a perky bum, right? Well, the other day, while I was working out with a friend of mine, Caitlyn, she found this great workout that focuses on those areas that you can do pretty much anywhere. Plenty of my clients have asked me about quick exercises they can do to keep them from having a “mom butt” and I thought this routine would be great to share. Since it can be difficult to find the time to get to the gym, I wanted to show you that you can do these workouts just about anywhere. Even at a playground. So while your little ones are at play, you can get some exercises done too! (If you’re not already running around and chasing them getting your cardio in!) Here’s what we did:
Tip-Toe Squats
You can easily be on the sidelines watching your little ones while doing some squats. These tip-toe squats add a little variation to your regular squats. These are sure to tone up your legs and bum!
- Do 20 reps and 5 sets with a minute to a minute and 20-second rest period between each set. So a total of 100 squats!
Lunges
Lunges are a staple when working on your lower body. I always like to do a kick back when standing back up to spice up the traditional lunge, especially if I’m only using my body weight.
- Do 24 reps (12 lunges on each leg) and do 5 sets with a minute to a minute and 20-second rest period between each set. So a total of 60 lunges!
Donkey Kick Planks
This is a great exercise that really focuses on your glutes. I love how you can also do this in a plank, so it can strengthen your core at the same time.
- Do 20 donkey kicks (10 on each leg) and then 5 sets with a minute to a minute and 20-second rest period between each set. So a total of 100 kicks.
If the intensity is too much in a plank, you can put the opposite knee to the ground and do standard donkey kicks. These are still a great glute exercise. Make sure that you are squeezing your glute when you bring up your leg.
Leg and Arm Pulses
This is a good full-body exercise since you are pulsing the opposite leg and arm up and down in the air
- Do this 20 times on each side and 3 sets with a minute to a minute and 20-second rest period between each set. That’s 60 pulses on each side, a grand total of 120 pulses.
Glute Bridges
Okay, this could get weird in public. haha! I wouldn’t have the balls to do this exercise if there were other families at the park. Luckily no one was around when I was doing these glute bridges.
- Do 20 bridges and 5 sets with a minute to a minute and 20-second rest period between each set. So a total of 100 bridges. Squeeze those glutes together as you lift your hips.
Wall Sits
You don’t have to have a wall to do wall sits. I found a pole that supported the jungle gym that I could lean against to do my wall sits. If you have a kiddo on your lap as well, that can make it an even tougher workout!
- Do five 30-second wall sits with a minute to a minute and 20-second rest period between each. That’s a total of 150 seconds or two and a half minutes. I normally do 30 seconds but if I really want to push myself, I do a minute-long wall sits. And to make it even tougher, do 15-second single-legged wall sits. These are super intense! (As you can see on my face. That smile is strained!)
Yes, I may have looked a little ridiculous doing these routines at the playground. No one was there, though, except for a few people walking by. Even if there were people there, I wouldn’t have cared. (Except for the glute bridges. 😉 ) I did actually see a family walking by that I knew while we were working out, and the mom said, “I should join you guys!” So don’t be afraid to get a workout in wherever you are. You just may inspire another mom to do the same or join you.
