3 Mom Workouts You Can Do at Home: As a busy mom, being able to leave the house to go to the gym may be as rare as going on vacation. Here are 3 workouts that are PERFECT to do at home, with little to no equipment and in 25 minutes or less!
As a stay-at-home mom, I know exactly what it’s like trying to find even a LITTLE bit of time to take a shower. So trying to find time to head to the gym can be even harder.
When I chatted with my friend Lian, with WorkGrindFly™, I asked if she could create 3 workouts that require little to no equipment, that can be done at home in 25 minutes or less. Know what she said?
“Yep! Here you go! Here are 3 at–home, Mommy–proof workouts that torch fat, build muscle tone, and require very little equipment.”
I can’t WAIT to share these with you, and hopefully you can help motivate me to start doing them with you. I mean, we’re all in this together right? (Ahem, my fellow Pepsi and nacho lovers.)
3 Mom Workouts You Can Do at Home: 25 Minutes or Less
Now before we get to the actual workouts, let’s talk about the equipment you’ll need. For the three workouts below, this is all you’ll need, and you more than likely already have them!
- 1 sturdy surface, about knee height or below. (Examples would be a coffee table, chair on a non–slip surface, or staircase step.)
- 1 bath towel
- 1 hand or dish towel
- Optional: 1 or 2 dumbbells, 5-10 lbs. each.
*For best results, complete each workout 1– 2x per week for 6 consecutive weeks.
Workout #1: “The Upper Body Shredder”
Duration: 3 Total Rounds
1: Dolphin Press
How it’s done: Start in a plank position, hands planted on the floor. Walk your feet towards your hands until your shoulders are directly over your hands. You may bend your knees a bit. Drop your head down and let it hang, directing your gaze towards your feet for the entire duration of the move. Then bend your elbows and drop slowly down until the crown of your head touches the floor. Push back up. Be mindful not to push away from the floor like a push–up, where the chest muscles become more involved. Keep your form strict by continuing to keep your shoulders directly in line over your hands. Repeat for reps.
2: Towel Row
How it’s done: Loop a bath towel around the middle hinge of a door. Assume a squat position. Gripping each end of the towel, rock back onto your heels until both arms are completely straight. Keep your shoulders relaxed, stick your chest slightly out and row in. Squeeze your upper back muscles together. Return to a straight–arm position, resting on your heels. Repeat for reps.
How it’s done: Start in a plank position, but with your hands elevated on a sturdy surface instead of on the floor. Keeping your back flat, slide your torso forward, bend your elbows and bring one inner thigh to meet the adjacent elbow. After touching briefly slide your body back, straighten your elbows and return that foot to the floor. Lift up the second leg and repeat on the other side. Alternate back and forth for all reps.
4: Single–Arm Dips
10 reps per arm
How it’s done: This may sound like a tough move but you can do it! Start out with one straight arm and hand on a knee–high surface, and the other hand on your hip. Keep a strong bend in your knees as if you were sitting in an imaginary chair. Bend your elbow and start to lower your seat to the floor. Your knees will bend more and when your elbow gets to 90 degrees, hover above the ground for a moment and then push yourself back up, completely straightening out your elbow again. Repeat for all reps and then switch arms.
Workout #2: “The 4–Pack Creator”
Duration: 4 Total Rounds
1: Alternating Hip Drop
How it’s done: Start in a plank position with your forearms and elbows planted on the ground. Point your hips down in one direction until one side touches the floor. Return to your starting position. Start to turn your torso down in the other direction until the opposite hip lightly touches the floor. Return to start, keeping your back flat the entire time. You may have to readjust your foot positioning several times during this exercise. Repeat for reps.
2: Straight–Legged Crunch
How it’s done: Grab a dumbbell or other heavy object and lie down with your back flat. Straighten your legs and hold them perpendicular to the floor, keeping them this way for the duration of the exercise. Holding the weight with both hands, touch the floor behind your head and then lift up, touching your shins, ankles or feet, whatever you can reach, with the weight, Your head, neck and shoulders will lift off the floor as well. Slowly return your upper body back down to starting position, touching the weight to the floor behind you again as you place your head down. Repeat for all reps.
3: Sliding Knee–ins
How it’s done: Grab a small hand towel or dish towel, fold it into a rectangle and assume a plank position with your hands planted on a hardwood floor or other slippery surface. Place both feet on the towel and slide them towards your torso, bending your knees until they reach your chest. Keeping your core engaged, slide your feet back out until your legs are completely straight again. Do not arch your back. Repeat for reps.
Workout #3: “The Booty Shaper”
This workout, originally seen here: “The Booty Shaper Workout at Home”
Duration: 4 Total Rounds
1: Pop Squats
How it’s done: Start with feet a little wider than shoulder width apart. Squat as if you are sitting back into a chair. Jump up, and land with your feet together and legs straight. Pop immediately back down into a full squat. Repeat for reps.
10 reps per leg
How it’s done: Option here to hold 1 or 2 dumbbells. Stand in front of your sturdy knee-high surface. Step up with one foot, placing the second foot down only after the first leg has straightened out completely. Then step the second foot back off the surface, back onto the floor. Leave the first foot elevated. Repeat for all reps on that side, then switch legs.
3: Single Leg Stand–ups
10 reps per leg
How it’s done: Start in a seated position on sturdy surface. Keep one foot on the ground and lift the other foot into the air. Raise both hands to shoulder height. Using only the foot that is planted on the ground, stand up. Once this leg is completely straight, return to a seated position, still balancing on one leg. Do not touch the other foot to the ground or use your hands at any point during the move. Repeat for reps, then switch off and complete all reps with the other leg.
4: Bulgarian Split Squats
10 reps per leg
How it’s done: Option here to hold 1 or 2 dumbbells. Stand facing away from your sturdy surface. Place the top of one foot flat onto the surface. Keeping a wide stance and your hips square, start to descend into a single leg squat. Check to see if you can view your foot over your knee throughout the entire move, and if not, readjust to a wider stance. Keep your spine in a neutral position and repeat for reps, then switch legs and repeat.
Let’s Do It Together!
Doing these workouts? I’d love to hear from you! Tag @FantabulosityBlog on Facebook or @Fantabulosity_Blog on Instagram to share your success!