I have a friend who is an amazing athlete, nurse and health coach. We met in college and have been friends since then. I remembered her fun workouts that she would teach me back in the day, so I asked her if she would teach a fun workouts that moms can do in under 10 minutes. Here’s what she came up with, I think you’ll be impressed! And moms, no need to say you don’t have time to workout anymore, this one requires no equipment other than a kitchen chair! Take it way Kirtley!
I am a runner. But not in the cold winter months. I also don’t have a membership to the gym–or the desire to drive to the gym in order to workout.
Maybe I’m lazy, but I’d prefer to call myself practical. I like to work out at home. I made this workout for those who think like me–especially for the moms out there who have no time for extra fancy workouts, and have minimal equipment. I figured that everyone has a kitchen chair, so this workout would be practical for most people!
This is a 10 exercise workout that focuses on your glutes, biceps, triceps, and abs. It goes along great with the upcoming nationwide 5 week health challenge starting on Monday. I’ll cover that at the end!
- Do each exercise 10-15 times (or more) depending on your endurance.
- Repeat the whole set (all 10 exercises in a row) 2-3 times, or whatever you have time for. One set it 8 minutes.
- Please make your own creative variations if it’s too hard or easy! My most effective workouts are from creativity and ingenuity!
Oh and in case you’re wondering below, eating IS my favorite 🙂 That’s my number one tool in keeping off the 25 lbs I lost 4 years ago!
For more on my thoughts about my weight loss and eating, you may like:
1. Glute Kicks
Lift your leg straight back until you feel tension. Be sure to flex that booty to get more of a work out. The longer and higher you hold it, the harder! Do each leg.
Raise your leg away from you, as high as you can. Flex your leg and glute muscles for a stronger burn. The longer and higher you hold it, the harder! Do each leg.
Placing hands on the edge of the chair, lower yourself until your elbows form a 90 degree angle, then lift yourself up again. Holding yourself at that angle is more challenging!
Placing hands on chair, and with a flat black (try to avoid sticking your rear end up in the air), lower yourself as far down as you can go, then raise yourself back up again.
The lower the harder. The longer you hold yourself down, the stronger the burn.
Place forearms on chair and rotate hips to the right and then to the left for one rotation. The deeper you rotate, and the longer you hold, the harder!
Place hands on chair and lift left leg towards left elbow, then right knee towards right elbow, for one rotation. Keep elbows straight. The closer you get your knees to your elbows, the harder.
6. Ab March
Sitting on the edge of the chair, lean back and lift left leg up, and then right leg up, for one rotation. Try to only gently tapping your toes on the ground. You can do this by leaning back further and using your abs to keep your legs up.
For a harder workout, don’t let your toes touch the ground, but hover right above it.
10. Step Ups!
In a running motion, lift each leg to gently tap the top of the chair.
And that’s it!
Good Job everyone, hope you enjoy your kitchen workout!! I’d recommend putting on some fun music, grabbing your kids’ little chair and have them do it along side you!
Would you like to participate in a nationwide 5 week health challenge???
You better hurry up, it starts on Monday, January 12th, and it’s going to be INCREDIBLE!!
This is a challenge for BOTH those who want to lose weight, and those who just want to gain healthier habits! These challenges are a lot of FUN and interactive. You will be making friends and learning how to improve your overall health for llife, no matter what stage you are at!
I’d love to have you!
HERE is the link for more info, and to sign up!
Hope to see you at the challenge!
You can check out my blog on healthy weight loss and whole food eating at The Gist of Fit. Now go and make someone’s day!!