Free Home Workouts For Women

Free Home Workouts For Women

Free Home Workouts For Women

Free Home Workouts For Women

Happy Sunday. Here are four free home workouts I did this week. Remember I share my workouts every Sunday so make sure you subscribe to my email list so you never miss any of my posts!

Question for all the pregnant ladies who are reading, how many days a week do you workout?? Id love to know , comment below or over on my  instagram

Free Home Workouts For Women:

Legs

Strength circuit: 

sumo squat 2×6

10 single leg deadlift into 8 split lunge x 3

HIIT Circuit one:

12 weighted sumo squat jumps
10 single-leg jump ups on a box
8 Squat , reverse lunge, reverse lunge

x2

HIIT Circuit two:

jumping box squat hops
squat walk
30 toe taps

x2

Arms

30 seconds each move with no rest between moves. Repeat a total of 5 times

  • curls
  • bent over row
  • band tri pull downs
  • press
  • cleans

Full Body Circuit:

Break these moves up however you need too

  • 200 squats
  • 150 KBS
  • 100 push ups
  • 100 box step ups
  • 4 farmers carry – I went around my barn

Legs again! 

1 1-4 squats : 3×5
 
15 curtsey lunge leg lift 
20 squat jax
X3
 
10 deadlift
10 Banded kick backs 
10 Banded push backs 
X3
 
10 weighted burpee 
20 box hop overs
X3
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Home Workouts To Try This Week

Home Workouts To Try This Week

Home Workouts To Try This Week

Home Workouts To Try This Week

This week wasn’t my best week! I had a great workout on Monday but skipped Tuesday and Wednesday because I was lacking motivation. We have all been there right?! I woke up Thursday determined to get a great morning workout in. Well Brody was into everything and I had to cut my 30 min workout to 20 min. But I was feeling good and a did a double that day!!!   Here are some great home workouts to try this week and they are all less than 30 minutes long! No need to spend hours getting your workout in, I find these short intense workouts to be just as effective plus they fit my schedule so much better.

Dirty 30: 

30 min : 12 reps each
Burpee
Row kickback
Lunge kicks
Pull ups
In out squats
Curls
Step up knee raise
Pike push up
Heisman
Dips
Db jax
Kb dl

Total Body:

30 hip thrust

2x
60sec kbs
20 do

90 sec kbs
5 min squat hops
30/30
2x
90 sec kbs
20 push up

60 sec kbs
40 shoulder taps

90sec kbs

Leg day workout by Whitney 

Home Workouts To Try This Week

  • 4×5 – 1 3/4th squat

superset:

  • 4×8 dl
  • 3×10 close stance pulse squatburnout:
  • 2 sets of 10  sumo box squat taps + 10 box squats

Arms:

  • 8 wide grip chest press into 8 close grip
  • 8 skullcrushers into 5-8 triceps pushups
  • 21’s ( 7 bottom, 7 top and 7 full range curls)

x2-3

This is another workout from Whitney 

What do you do on the days when you are lacking motivation to workout?? Id love to know. Comment below or send me a message over on my instagram 

Here are some more posts you will love !

My Morning Routine

3 Intense home workouts 

 

 

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Three Intense Home Workouts

Three Intense Home Workouts

 

This week I did some of Laurens workouts , but I did change a few to fit my needs since I am pregnant!  My workouts ( or hers) are perfect if you are ready to step up your game!

 

Legs

5 minutes of jump rope . Set a time for 30/30. So you will jump rope for 30 seconds and rest for 30 seconds for a total of 5 minutes.

1 set 

20 goblet squat

2 sets – repeat these two moves twice before moving on

10 squat hop

15 ohs

2 sets

20 squat hops

15 oh lunges

2 sets

15 squat hops

20 stiff leg deadlift

1 set 

10 squat hops

That whole circuit is ONE round! Repeat if you can . I did it 2 times

Cardio

10 minutes . Set timer for 30/30. Do 30 seconds of kbs-rest 30 sec then 30 sec mt climb, 30 sec rest. Repeat for 10 minutes.

KBS

mt climbers

REST

8 minutes . Set timer for 30/30. Do 30 seconds of step ups-rest 30 sec then 30 sec jump rope, 30 sec rest. Repeat for 8 minutes.

step ups

high knee jump rope

REST

10 minutes . Set timer for 30/30. Do 30 seconds of ropes or burpees-rest 30 sec then 30 sec ball slams or high knees, 30 sec rest. Repeat for 10 minutes.

ropes or burpees

ball slam or high knees

Arms

20 chest press

10 pull overs

x2

one set of 15 high pulls

20 in out curls

10 kickbacks

x2

one set of 15 kbs

20 press

10 side raise

x2

one set of 15 pull ups or push ups

5 minutes: 30/30

burpees

That whole circuit is ONE round! Repeat if you can . I did it 2 times

I hope you  LOVE  my recipes & quick workouts . Id love to hear from you! Comment below which one you love best . Also make sure you follow me on instagram   

Here are some more posts you will love !

Cashew chicken recipe

What is collagen 

May Round up

 

 

 

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Second Trimester Home Workouts

Second Trimester Home Workouts

Happy Sunday & Happy Memorial Day Weekend! I hope everyone gets to enjoy the long weekend .  Here are the some of the  workouts I did this week+ a brownie recipe I tried and loved . I hope you get to try them. Let me know when you do. All the workouts can be done right from home  .  I shared some clips of the moves to help you incase you don’t know some of the moves. But remember you can always google a move if you’re not sure what it is!

 

HIIT Monday

60:10×3

  • burpee + 10 high knees
  • squat + lunge
  • jax
  • heisman
  • froggy lifts + 10 mt climbers

Legs

This week pick a weight that challenges YOU! Maybe try going up in weight a bit, even for a few sets!

  • narrow stance squat 3×8

Set timer for 30 sec with a 10-15 sec rest in-between moves. Complete all the moves , rest and repeat for a total of 6-8 rounds.

  • donkey kicks
  • sumo pulse squat
  • goodmorning
  • overhead lunges 
  • pause single leg deadlift 

Bi’s & Tri’s

  • 15 lying band curls , single arm
  • 10 hammer curls

x3

  • 15 high curls
  • 10 wide bar curls

x3

  • french press dropset ,  pick three weights , heavy , medium and light , do as many reps as you can
  • 20 band pull downs x2

 

MAX OUT:

  • dips
  • single arm db curls
  • band kickbacks

Full Body + Shoulders

  • BB Shoulder pres 3×5
  • arnold press 3×8
  • banded rear delt raise 3×12

21-15-9

Do 21 reps of each move, then move onto 15 then 9.

  • pull ups
  • DB thrusters
  • jump rope
  • in-out hops

Quick 12 min blast
100 jump rope
90 pulse squat
80 jax
70 soccer taps
60 mt climbers
50 frog hops
40 kbs or high knees
30 step ups
20 pull ups or push ups
10 burpee

I hope you  LOVE  my recipes & quick workouts . Id love to hear from you! Comment below which one you love best . Also make sure you follow me on instagram   

Here are some more posts you will love!

Brownie Recipe

Gut Health

Grocery store must have 

 

 

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Workouts From The Week + Kid Friendly Summer Pops

Workouts From The Week + Kid Friendly Summer Pops

Happy Sunday $ Happy Mothers Day! Here are the some of the  workouts I did this week+ a kid friendly summer pop recipe that Brody has been loving. I hope you get to try them. Let me know when you do. All the workouts can be done right from home  .  I shared some clips of the moves to help you incase you don’t know some of the moves. But remember you can always google a move if you’re not sure what it is!

HIIT:

Video how to

35:5

  • squat hops
  • high knees with DB
  • mt climb
  • long jumps
  • step ups
  • heisman

Booty

  • squat to hinge
  • curtsey leg lift
  • glute bridge
  • glute clams

2×10

  • sumo DL
  • backwards + side lunge

2×10

  • banded press packs
  • kneeling press overs
  • hamsting curls
  • camels

2×10

Dirty 30

60 sec each move:

  • DB side lunge
  • row – or plank row (30/30)

x2

  • sumo squat up right row
  • flys

x2

  • squat + lat raise
  • kickbacks

x2

  • DB side bend
  • curl & press

x2

Leg Day

Add weights to all the moves you can.

  • squat

4×4

  • Step ups x10
  • Barbell under leg lunge x 8

x3

  • Cutsey lunge pulse x12
  • sumo squat calf rasie x8

x3

 

Kid friendly ( and mom approved!) summer pops:

Blend until smooth and then add to mold . Freeze and enjoy

I hope you  LOVE  my recipes & quick workouts . Id love to hear from you! Comment below which one you love best . Also make sure you follow me on instagram 

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Two Full Days Of Eating

Two Full Days Of Eating + Workouts From The Week

I get asked all the time if I eat differently now that I am pregnant . Have I added more food,  cut foods outs, do I count my calories? So I thought I would do a post/ diary of two full days of eating just for you!

I am in the second trimester now and I am eating almost the same as I was before I was pregnant. I don’t count calories ( I have done the macro thing before! ) I eat a balanced diet of healthy foods and I eat when I am hungry. I tend to snack on fruits , hard-boiled eggs and veggies . I skip the processed foods as much as I can , pregnant or not.

Every now and then I will take a few days of eating with my fitness pal to see where I’m at , especially if I am trying to hit a fitness goal like gain muscle . When I used to track all my foods I was at about 2200 calories a day ( just for reference I was also between 115-118 lbs) Under eating is not going to help you shed extra pounds, in fact it is going to make it impossible to lose weight!! Please do not eat less than 1200 calories a day ! ( more on that another day! )

I am a pretty picky eating , I have never had deli meat in my life so that was not something I had to cut out while prego. I am also not a huge fan of red meat , I typically eat chicken and  turkey .

The only food I have been limiting while pregnant is whey protein . I have been drinking a shake with added protein only 2-3 times per week. Instead I have been getting my protein from foods and always have a protein packed meal after my workout.

Day one:

So much water !!! I pour a giant glass at night and leave it in my bathroom so I drink it right when I wake up before coffee . I try to drink as much water as I can all day. I don’t really drink anything else ( besides coffee ) I do like soda water, just make sure its sodium free.

Two Full Days Of Eating

B: overnight oats with almond milk, peanut butter , coconut oil , chocolate chips and chia seeds . Coffee with cashew milk

Two Full Days Of Eating

S: Almond butter bar – not the best choice but I love them!

Post workout: acia smoothie with banana  and chocolate protein

Two Full Days Of Eating

L: eggs with “fried” rice & veggies

Two Full Days Of Eating

S: yogurt,strawberries and  local honey to help my allergies

Two Full Days Of Eating

D: pulled pork tacos with mango salsa

Two Full Days Of Eating

S : chilly cow – I don’t have dessert every night , maybe 3 nights a week

 

Day two: 

B: kodiak cake pancakes with banana , chocolate chips, chia seeds & cool whip. Coffee with almond milk.

Two Full Days Of Eating

L: salad with lettuce & arugula , toms, sunflower seeds and chicken

Two Full Days Of Eating

S : Yogurt with frozen raspberries, homemade granola and honey ( I forgot to take a picture after I added the granola & honey! )

D: cauliflower crust pizza – I added chicken and veggies on top

S: yasso bar

 

Workouts to try this week:

Remember , I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

Total Body Workout:

set your timer for 7 intervals . The times for each interval are 60 sec, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec & 60 sec. Go from move to move without resting . Tip: have everything you need ready or use one set of dumbbells so you can move right into the next move without wasting time. Rest and repeat before moving onto the next circuit.

 

Cardio:

  • 60 sec: jumping jax
  • 45: jump rope – pretend if you dont have one ( I didn’t use one )
  • 30: mt climbers
  • 15: plank jax
  • 30: high knees
  • 45: 2 side shuffle knee raise
  • 60: frankensteins

x2

Legs:

  • 60 sec: wall sit
  • 45: split lunge L
  • 30: 180 jump squat
  • 15: pulse squat
  • 30: sump squat
  • 45: split lunge R
  • 60: deadlifts

x2

Upper body:

  • 60 sec: plank row
  • 45:  dumbbell press
  • 30: dips
  • 15: overhead dumbbell hold
  • 30: front raise
  • 45: curls
  • 60: flys

x2

  Upper Body Tabata :

  • bent over row & push ups
  • french press & curl and press
  • pull over & chest press
  • upright row & concentration curls
  • arnold press & rear delt raise

Quick leg burner :

Video how too

  • goblet squat
  • burpee
  • starter lunge L
  • starter lunge R
  • step ups
  • in out squats

Reps: 12-10-8-6-4-2

 

 

Remember , I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

 

 

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Three New Killer Home Workout

Three New Killer Home Workout

Three New Killer Home Workout

Three New Killer Home Workout

Happy Sunday Moms! Here are the Three Home Workouts with videos just for you.  I hope you get to try them, please let me know when you do. All the workouts can be done right from home  .

Glutes & Hammy Burner

Monday I decided to do one of my older leg workouts… I was sore for days! I modified and used dumbbells for a few of the moves and you can too. Those split lunges are KILLER . If you try them let me know how you are feeling after!

 

Fat Blaster

I plan to repeat this workout post baby when I can really push myself and not take that 10 second rest. If you are not preggo and have been training for a while try taking that 10 second rest out and  move right into each 30 sec move. If you are further along than me or new to training feel free to make that rest period longer then 10 seconds but no longer then 25 .

30:10×2

  • 10 high knees + one burpee
  • thrusters ( squat and press )
  • 8 mt climbers one push up jack
  • 3 in- out squat pulses

Repeat : rest one min

  • plank up down + taps
  • step ups
  • 180 jump squat
  • ball slam – jumping jax if you have no ball

Repeat

Following along :

Shoulder & Biceps 

 

More workouts 

Frozen Yogurt Bites 

Stress Free Prego workout plan

Remember , I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

Four Home Workouts + Breakfast Recipe

 

Happy Sunday! Here are the Four Home Workouts + Breakfast Recipe . I was feeling goo this week and got four workouts plus a daily walk in most days . I hope you get to try them. Let me know when you do. All the workouts can be done right from home  .  I shared some clips of the moves to help you incase you don’t know some of the moves. But remember you can always google a move if you’re not sure what it is!

Booty/Leg Day

Quick Vid of the band moves

  • glute bridge
  • bridge to clam with bands
  • feet together bridge

2×15

  • leg lifts
  • tap side to side
  • press backs
  • laying side raise taps

2×15

  • deadlift
  • side lunge
  • band walk

2×15

21 DFX upper body

60 seconds each move

  • push ups
  • row
  • flys
  • band lat pull down

x2

  • press
  • band pulls – flys/ delts
  • side raises
  • up right row

x2

  • hammer
  • dips
  • concentration curls
  • kickback/french press

x2

HIIT Cardio

40:15×6

  • ropes
  • step ups
  • jump rope
  • skate lunges
  • burpee
  • kbs

Total Body Workout: 

Video demo

  • DB thruster
  • front raise
  • bent over row
  • glute bridge pull overs
  • push ups
  • db flys on back
  • curls
  • kick backs
  • band pull down

ten reps each : three times through.

 

 

Superfood Packed Overnight Oats :

Superfood Packed Overnight Oats :

I love over night oats! I make mine the night before or I meal prep a few at a time . I love to eat my oats cold but you can def heat them up if you prefer.

Ingredients :

  • 1/2 old fashion oats
  • 1/2 almond/cashew milk
  • apples
  • tart cherries
  • toasted coconut flakes
  • cashews
  • figs
  • chia seeds
  • optional- protein powder

Mix your oats and milk together in a sealable jar , make sure you have enough milk to cover the oats. When you are ready to add the rest of the ingredients , it’s that simple! You can add your toppings the night before I just don’t like everything to be too soggy.

Remember , I run a FREE group on Facebook full of moms who are working towards a healthy lifestyle for them and their families . I would love for YOU to be apart of our MomUnity!!!  Find me insta ,  FB or comment below and I can add to you fitfam or we can just connect and chat

Post Baby Exercise Plan

7 Prenatal Fit Tips 

Pulled Pork Insta Pot Recipe

 

 

 

 

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Workouts I Did This Week

Workouts I Did This Week

Happy Sunday! Here are the some of the  workouts I did this week. I hope you get to try them. Let me know when you do. All the workouts can be done right from home  .  I shared some clips of the moves to help you incase you don’t know some of the moves. But remember you can always google a move if you’re not sure what it is!

 

Legs & booty workout by Whitney 

  • 5 sets of 5 | hip thrusts.
  • reduce weight.. 1 set of MYO-REPS hip thrusts! 10 reps, 5 second rest, 5 reps, 5 second rest, 5 reps
  • 3 sets of 8 | sumo 3/4th squats
  • finished off with 3 sets of 8 straight leg DL to 8 sumo squat

Click the link above for her video

 

Upper Body Toning :

3 sets

  • 10 front band raise
  • 10 rear delt band raise
  • 10 side delt band raise

3 sets

  • 10 wide barbell press
  • 8-10 side lateral raise with a hold

3 sets

  • 10 bicep  curl
  • 10 tricep push-ups

+ HIIT Fat Blast : 40 seconds on, 20 off for 5 rounds

Click here for video demo 

  • 2 long jump + 2 side shuffle
  • 4 plank jax + burpee
  • 4 squats + 4 plank shoulder taps
  • burpee + 8 mt climbers
  • 2 lunges + 8 high knees

x2

25  Minute Full Body Tabata Fun

Set your timer for 20 seconds on, 10 seconds rest for 8 rounds. Do each of these two move circuits . Rest one min before moving onto the next two moves. So you will do 20 sec jump jax, rest 10 sec then 20 sec high knees for a total of 8 rounds ( 4 rounds each move ) There are lots of tabata timers online to make it easier!

  •  jumping jax & high knees
  • burpees & mt climbers
  • squat pulse & squat hops
  • push ups & dips
  • plank jax & dumbbell jax

 

I hope you  LOVE  my recipes & quick workouts . Id love to hear from you! Comment below which one you love best . Also make sure you follow me on instagram 

Four Workouts I Did This Week

Four  Workouts I Did This Week

Happy Easter! Here are the four workouts I did this week! I hope you get to try them. Let me know when you do. All the workouts can be done right from home and the last HIIT workout can be done with no equipment .  I shared some clips and pix of the moves to help you incase you don’t know some of the moves. But remember you can always google a move if you’re not sure what it is!

Booty Day

do all the moves for 15 reps then repeat all moves at 10 reps. Add weights when you can. Heres a clip of a few of the moves! 

  • squat hop side to side
  • half surrender – I added a band & dumbbell
  • glute bridge with dumbbells
  • split jump lunge – right then left
  • single leg hip hinge ( deadlift ) with a band- right then left
  • reverse lunge
  • narrow squats with dumbbells
  • side lunge + curtsey lunge – right then left

Upper Body Circuit

  • 3×10 chest press + close grip press
  • 3×10 plyo pushup + 8 single arm to double arm flys
  • french press drop set – pick a heavy weight and do as many reps as you can- then lower the weight and repeat – keep lowering and adding reps 3-4x
  • 3×10 single arm press + single arm front raise

Leg Day

this took me less than 30 minutes. I added weight to all the moves

  • side to side squat
  • band kicks
  • squat hops

2 sets of 10 ( 2×10 ) I added a band to all thee moves

  • side lunge
  •  lunge jump single leg

2×10

  • split lunge jump
  • goblet squat
  • squat cross leg jumps

2×10

Bonus: repeat all the moves one time through with no rest, 10 reps each.

 

Quick HIIT Today Body

Set your timer for 45 seconds on 5 seconds rest for 6 rounds. Rest & repeat . For round three I had to set the timer for 10 seconds rest!

  • starter lunge hop left
  • kettlebell swings or high knees
  • starter lunge hop right
  • burpees
  • soccer taps
  • squat hops

Click here for a quick demo of all the moves! 

 

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