Ten Minute Home Workout

I Like to Move It, Move It!

Let me preface this post by saying to please consult your doctor/trainer if need be. I am a certified Fit4Mom trainer, but exercise is not a one size fits all situation; I am simply sharing a little home workout I created for those busy days where I can’t find the time for a longer workout, or those freezing cold days (like today) where I don’t want to step foot outside for a walk/jog.

My blog is all about finding easy, healthy meals that go well with “A Pinch of Crazy”; healthy food doesn’t have to be pretentious, expensive, or complicated, and healthy movement and exercise doesn’t have to be either! To read more about my food and movement journey, check out my post 23 Pounds and Other Non-Scale Victories. I sincerely hope you can find an extra ten minutes in your day to do this quick workout to get your heart pumping while working arms, core, legs, and booty. Enjoy!

Ten Minute Home Workout

Repeat each movement for a total of 30 seconds, then move on to the next immediately, or with a short 10 second break if needed. Count your reps so you can measure your growth! It’s amazing to look back and see how much stronger you’ve gotten.

Cardio:

• March in place
  • Keep your knees high
• Jumping jacks
  • Keep your arms straight
• Burpees
  • Start in a standing position, feet hip width apart
  • Squat down, touch the ground
  • Keeping feet hip width apart, jump back into a high plank
  • Jump back to squat
  • Finally, jump up in the air, then return to standing
    • Modification: replace all jumping with stepping (i.e. step back to a high plank)
    • Take it further: add a push up after you jump back into plank
• High knees
  • Run in place, but bring your knees above your hip line

Legs:

• Skater jumps

  • 

    Demonstration of “Skater Jumps”

    Jump sideways

  • Land with one leg straightened behind you, hand touching the ground by your front foot
  • Repeat going the opposite direction
    • Modification: instead of jumping side to side, simply step it
• Squats
  • Keeping your back straight, squat down as low as you can, then rise to standing
• Lunges
  • Place one foot in front, bending both knees so that your legs are both at 90 degree angles
  • Alternate leading leg
• Side Lunges
  • Standing with your legs a little wider than hip width, lunge to one side
  • Come back through center, then lunge to the other side

Core:

• Crunches
  • Don’t crunch your neck- really use your abdominal wall to lift!
• Bicycle Crunches
  • Touch opposite elbow to opposite knee
• Leg Raises
  • Lie flat on your back and place hands underneath tailbone
  • With control, raise your legs slowly, then slowly lower them
• Plank

  

  Demonstration of “Plank”

  • Hold a plank with a flat back from neck to tailbone, either on your forearms or palms
    • Modification: Place your knees on the ground, but keep your bottom in line with your back, not up in the air

Arms:

• Push-Ups
  • Starting in high plank, lower down halfway, then rise back up
    • Modification: begin your plank on your knees, keeping your bottom in line
• Tricep Dips
  • Sit on a chair or couch, clasp the edge with your hands, and straighten your legs
  • Slide your bottom off so that you are supported only by your arms
  • Dip down halfway, and rise back up
    • Modification: bend your knees
• Up/Down Plank
  • Start in high plank
  • Lower down to forearms one arm at a time
  • Rise back up to high plank one arm at a time
    • Modification: plank on your knees
• Inchworm
  • Start in high plank
  • Slowly inch your hands back to your feet, keeping legs straight
  • Slowly inch back to high plank, keeping legs straight
    • Modification: bend your knees while inching your hands

Booty/Hips:

• Leg Push Backs

  

  Demonstration of “Leg Push Backs” with a Zemirah cameo 🙂

  • Start in tabletop- on hands and knees
  • Lift one leg and straighten it backwards with a flexed foot
  • Repeat one leg for 30 seconds, then switch to second leg, or alternate legs for one full minute
• Fire Hydrant Extensions
  • Start in tabletop
  • Lift your leg to, yep it’s gross, but to simulate a dog with a fire hydrant
  • Straighten that leg to the side with a flexed foot
  • Repeat on one leg for 30 seconds, then switch to second leg, or alternate legs for one full minute

Stretch

Some of my favorite stretches include:

• Child’s Pose
• Downward Dog
• Standing Wide Legged Forward Fold

Demonstration of “Child’s Pose” with a child 🙂 

As you can see by that last picture, this workout is fast paced and fun enough to do with kiddos around; they can join in, too! I’ve been convicted of how closely Zemirah watches me; it’s so important to model healthy habits for her! Whether that be exercise, eating a nutritious meal, indulging in a cookie, taking a long walk in the sunshine, or (and maybe especially) positive self talk – showing gratitude to our Creator for my body – not trash talking it. You can read a poem I wrote on appreciating our bodies here.

So I hope this quick little workout can help you to move your body in a fun way, while instilling in your kids, and yourself, the importance of healthy movement. If you need a delicious and nutritious post-workout snack, check out my Kale Chips Two Ways, or for a sweeter snack, my Fruit and Nut Granola or Banana Bread with Granola Crumble would be perfect! Move your body, have fun…and enjoy your pinch of crazy!

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