New Home Workouts

New Home Workouts

New Home Workouts

New Home Workouts

Happy July! How fast did June fly by? Crazy that the 4th of July is already this week. I hope you have a great time celebrating and you get to enjoy yourself ! Below are some new home workouts just for you.

I also have some exciting news .  I am running another FREE Accountability Challenge!! July 8th I’m going to do another 30 day accountability challenge in my private Facebook group! We will start right after the 4th when we all tend to fall off track!

I’ll be doing three give aways this time , I’m thinking:

  1. a target GC
  2. some bands that I love that I use for leg day
  3. a fun “recovery box ” full of some things we need to help recover from our workouts!!!

All you have to do is join my FREE online group and join in on the fun!!!  Once you find me on FB just ask to join. We share helpful tips, workouts, motivate each other, share recipes and MORE! If you or any of your friends want to join us let me know and I will add you to the group!!!!!

New Home Workouts : 

Tabata Tuesday 

  • ropes
  • step ups

rest

  • burpee row
  • thurusters

rest

  • pull ups x4
  • curls x4

rest

  • dips
  • jump rope

rest

  • ropes
  • ball slam

rest

  • 180 squat
  • DL HP

Hump Day

  • 25 sumo squat + calf raise
  • 25 single leg deadlift – each leg
  • 25 stationary lunges – each leg
  • 25 in out squat hops

x4

 

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How Long Should My Workouts Be

How Long Should My Workouts Be 

How Long Should My Workouts Be 

How Long Should My Workouts Be 

How long should my workouts be, I get asked this question all the time . Personally I think everyone is different and what works from me might not work for you. That being said I have done lots of different kinds of workouts at all different lengths. At crossfit , the classes where an hour-long but we did not workout that whole hour. After the strength portion the actual workout was anywhere from 8-20 min  on average . Post Brody I started with 30 minute workouts , mainly 21 day fix, max 30 and 21 day fix extreme. I had great results with those quick workouts . I also did 80 day obsession after Brody , those workouts are longer , between 30-60 min. Honestly didn’t love the longer workouts anymore! Mentally, I believe it’s easier to  motivate myself for a 30 min workout.

Why I love shorter workouts:

30 minute workouts are my jam! 45 minutes is my limit . Being a mom is busy and finding the time to get a workout in can be hard BUT we can all mange 30 minutes a few times a week. I found with the longer workouts I skipped them more or Brody was over it by 40 minutes and Id have to stop anyway. The best results I have seen are when I do quick effective workouts with a combo of weights & cardio. Honestly,  I went from skipping /dreading my longer workouts  to looking forward to my quick short ones . I always feel great after. Remember no matter how long your workout is quality & focus  is far more effective than quantity.

Remember everyone is different and you might have to test out some workout times, programs , classes ect to find what works best for you.

Pregnant:

I find 30 minute workouts are perfect when pregnant . Always remember to listen to your body, rest when needed and modify as your pregnancy progresses . As you get further along you may want to shorten your workouts even more, maybe to 15-20 min . I typically do about 30 minutes and that’s just perfect for this growing body. I aim for 4-5 workouts a week but I will include a long walk as my workout. It doesn’t all have to be in the gym. Remember short workouts are still effective !

After baby:

After having Brody quick 30 minute workouts were a must! No mom as time for an hour-long workout unless your gym has a day care! I plan to stick to my 30 minute workouts after baby number 2 comes this fall.

How to  have short effective workouts:

  • plan your workouts / follow a plan and be ready. Have your mat, weights, timer whatever you need ready for the workout
  • limit your rest periods
  • focus on the workout . Turn your phone off. It’s crazy how much time can be wasted checking our phones  during a workout
  • try timed workouts . Do circuits that are timed out or set your timer for 30 minutes and see how many rounds you can get done in the time frame
  • make a playlist. Make a 30 minute play list and stop skipping songs. Here is another big time waster . Changing the song searching for the right one can add a few extra unwanted minutes to your workout
  • find a workout video/program that is only 30 minutes and follow along

How long do you typically workout for? Do you love quick 30 minute workouts like me or do you love those longer ones?? Id love to know, comment below and get the convo started.

 

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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 

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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   

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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   

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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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Post Baby Exercise Plan

Post Baby Exercise Plan

Post Baby Exercise Plan

 

I get a lot of questions from expecting moms and moms with newborns about how to get into a post baby fitness routine. So I thought I would tell you how I did it after having Brody!

Start slowly . Starting a post baby exercise plan after having a baby can be overwhelming . Start by going for daily walks and stretching. You might be feeling sore from holding the baby all the time, we tend to have awkward posture while feeding/nursing , bouncing or wearing a baby. Walking is a great way to start, getting the blood flowing is going to make a huge difference. Plus getting out in some fresh air is always a good idea. And don’t forget to stretch after. Try adding in some light yoga or stretches for you back, shoulders, neck and arms. You can always go to youtube and find some yoga or stretching videos to help you!

For me I have beachbody on-demand ( BOD ) and there are TONS or stretching and yoga videos on there. I followed the 3 week yoga retreat before starting my first workout routine. If you have any questions about BOD please let me know!

When you are cleared to work out I suggest looking into some diastasis recti rehab moves you can add in. A lot of women get ab separation and you need to fix this before you start working out or you are always going to have the ” mom pouch”  Sit ups and crunches are not the way to start! If you want to read more about ab separation and how to fix it click here 

Once you are ready you MUST find a plan that works best for you. There are tons of free workouts online/pinterest/youtube/my workouts ect. If this is how you plan to start, that’s great but you need a plan! Once a week find the workouts you are going to do and write them out. Make a weekly to monthly calendar if you can and check off the days when you are done. You can start with 2-3 days a week and slowly build back up. If you need help picking out workouts to do feel free to ask me. Remember every Sunday I post 3-4 new workouts for you to try.

If you have a streaming program ( like me with BOD ) pick you plan. After the yoga retreat I jumped right into 21 day fix from BOD. This was great because it was 21 days of 30 min workouts I did during Brody’s first nap of the day. It made working out a bit easier because I had a program to follow. Again there are TONS online , even free one, so do a little research and pick your plan. I stream mine right from my tv so I used to turn it on right when I woke up . Sometimes it sat on my tv for a few hrs before I hit play but constantly seeing it reminded me to do it!

One big thing that helped me when Brody was super little was to workout during his first nap. When I woke up I put my workout clothes on and the second he fell asleep in the am I got it done. I knew I would feel energized after & it would help me get through the day.  If I skipped my morning workout thinking I would do it later , it didn’t happen! By the time the afternoon came around I was usually too tired to do it. I liked to get it done early and if I needed a nap I could do it during one of his afternoon naps. Babies sleep a lot so you will still have time to rest!

Pick workouts that are quick but effective. Doing an hour-long workout just isn’t going to work right away! 30 minutes is a perfect time frame . There were times when Brody was awake for my workouts but I could entertain him in his swing or play mat for 30 minutes .

My last tip is don’t be too hard on yourself ! If you miss a day or your workout didn’t go as planned its OKAY! Babies can be unpredictable , do everything you can to make things easier for you ( workout ready, clothes ready, bottles ready ) but know if you miss a workout life goes on and there’s always tomorrow !

 

Check out these workouts you can do right from home! And make sure to add in this squat challenge ASAP!

 

 

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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