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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Three New Nap Time Workouts

Three New Nap Time Workouts

Happy Sunday . Here are THREE new workouts you can try this week! Remember I will be posting three new workouts everyday Sunday so you will always have some fresh workouts for the week! If you have any specific areas you would like me to target comment below!!

Remember if you are not sure what a move is,  GOOGLE it!!!! You will find the correct form! I hope to someday have videos to show you but that’s going to be a lot more work!!! 🙂

Full body with weights

Do each little three move circuit three times before moving on.

  • 60 sec of cardio – jump rump, high knees , mt climbers, jumping jax
  • 10 thrusters- squat then press weight overhead
  • 10 push ups

x3

  • 60 sec of cardio – jump rump, high knees , mt climbers, jumping jax
  • 20 walking dumbbell lunge
  • 15 DB curls

x3

  • 60 sec of cardio – jump rump, high knees , mt climbers, jumping jax
  • 10 sumo squat hop – feet wider then hip width
  • 10 plank dumbbell row

x3

  • Bonus Burner:  100 bike abs ( slow! ) + 100 mason twist

Full body- nothing needed

For this workout you will do the move listed for the amount of reps, rest and repeat each move when noted before moving on to the next move

  • Dips 3 x15 ( 3 sets for 15 reps each )
  • burpees 1×15
  • leg lowers 3×15
  • squat hops 1x 25
  • glute bridge 3×15
  • mt climbers 1×50
  • plank leg lifts 2×20
  • wall sit hold 1x 60 sec

HIIT Abs & Shoulders 

set your timer for 50 seconds with little to no rest ( 5 seconds ) in between each move. Rest when you complete all the moves and then repeat 2-3 x

Timer: 50 seconds on – 5 seconds rest for 7 rounds ( there are 7 different moves) Advanced try setting your timer for 14 rounds and go through it twice without resting!

  • high knees
  • plank in outs – plank hold then jump feet in towards hands then back out to a plank
  • kettlebell or dumbbell swings
  • v- up abs
  • high knees
  • mt climbers
  • broad jumps

 

 

Check  these THREE workouts  from last week you can do right from home! And make sure you follow me on insta for more motivation!

Three At Home Workouts For Busy Moms

Three At Home Workouts For Busy Moms

Hello BUSY moms! Have you been looking for some quick home workouts that you can do during nap time? I have THREE  new workouts just for you!  Below I have added some a HIIT circuit ( high intensity interval training ) , an upper body and a lower body workout you can do right at home. The HIIT and the lower body workout can be done with no equipment .

Quick effective workouts are a  MUST  for us moms. We want to do workouts that are going to get us the results we want but not spends hours in the gym.   The workouts below focus on the parts of the body that most of us want to change .

I did all three of these workouts while I was pregnant with my son and after he was born. I will add that I was definitely moving slow during the  HIIT workout when I was pregnant !! Thats a great one to try when you are ready and then repeat a few weeks later to see how much you improved.

 

HIIT workout:

set a timer for 6 rounds , 25 seconds on, 15 seconds rest.   Rest one min and repeat up to four times. More advanced? Set your timer for more rounds so you will jump right into the second, third , fourth rounds without any rest!  Each round will last 4 minutes so for a quick 12 min workout do three rounds. If you have more time add more rounds.

  • mt climbers
  • squats hops ( squat down then hop up quickly, land softly)
  • plank jacks ( plank position , jump legs out to side  then back in like a jumping jack)
  • bicycle abs
  • high knees
  • kettlebell or dumbbell swing ( no weights- jumping jacks)

Strong Arms workout : You need dumbbells *

Do each move for a total of 10-15 reps . Go through all the moves, rest and repeat 3-4 times . If you can get to 15 reps easily then its time to move up in weights! You will not see progress if you do not push yourself.

  • bicep curls
  • shoulder press
  • triceps kickbacks
  • chest press – on ground – lay on back- arms make the shape of a goal post- press weights straight up then slowly lower
  • front raise – hold a weight with both hands, starting at your waist raise weight with straight arms to shoulder height then slowly lower
  • triceps dips- on flor or on a bench- elbow go straight back
  • push ups

**If you are not sure what any of these moves are GOOGLE them! Trust me there will be 1000s of pictures/videos so you can learn!!!!

Lower Body Burner 

Quick nap time  lower body workout . You don’t need anything but your body

  • 50 squats
  • 50 glute bridge – on ground knees bent- press through  your heels to lift hips up then slowly lower
  • 50 walking lunges ( 25 per leg )
  • 50 plank leg lift/pulses ( 25 per leg ) – plank position- then pulse one leg at time up and down
  • 50 sumo squats – feet wider then hips- toes pointed out slightly

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