I have a really exciting guest post for you today from Kristi Eramo, regional CrossFit Games athlete and one of my favorite coaches (who am I kidding, they are all my favorite) at Four Barrel CrossFit. The folks over at Four Barrel know it is tough for some of us to get away from life and get to the gym so they recently launched a HOME workout program called Fit Coach Daily. With Fit Coach Daily, you get a new workout each day with videos and coaching tips to walk you through the movements and help you safely and effectively complete your workout…just like having a coach in your home. Read through to the end of this post to find out how you can try Fit Coach Daily for FREE for 14 days! Here’s Kristi…
Finding time to workout can be difficult.
Wake up, shower, let the dog out, get the kids dressed, make breakfast, pack lunch, feed the dog, fix the kids’ hair, find a missing shoe, take the kids to school, go to work, pick the kids up from school, do laundry, go to the grocery store, cook dinner, do the dishes, clean the house….all in a day’s work.
It is no secret that being a mom is no walk in the park. It is a full-time job and much more. Among the laundry list of responsibilities for work and caring for your family, it can be hard to find time for yourself each day.
Busy moms need to accomplish a million things in a day, causing exercise to get put on the back burner. The thought of taking the time to drive to the gym, change into exercise clothes, and drive home is just not feasible.
A busy mom’s schedule can be stressful, hectic, and overwhelming, contributing a great deal to why so many women struggle with their weight. The daily stress that comes with being a mom, paired with a few extra pounds, can be a dangerous combination that can lead to serious health risks down the road.
You may be thinking to yourself… “With all of these daily tasks how and where in the world can I fit in time to get to a gym to exercise? I just don’t have time!”
Here’s the good news… You don’t have to go to a gym to workout, there are plenty of great workouts you can do at home that require zero equipment. You won’t even have to fix your hair or change out of your pajamas!
Complete this workout first thing in the morning before the kids are awake, while the kids are down for a nap, or even once they are tucked into bed!
Learn how to properly perform these body weight movements.
Here are 5 awesome full body exercises and a complete routine that will give you a killer full body workout in just 25 minutes! We’ll start with descriptions and videos of the movements and follow-up with ways you can combine these exercises into a full workout.
Squatting is the best bang for your buck exercise you can perform.. Squats use every muscle in the lower body while requiring a tight midsection to hold the spine in a neutral position. Squats strengthen and shape the lower body- the glutes, hamstrings, quadriceps, and inner thighs- in a powerful way, ramping up your heart rate causing you to burn more calories.
2. Push Ups!
Push-ups are a fantastic body-altering/core-strengthening movement. Push-ups strengthen and tone the chest, triceps and shoulders. Each time you perform a push-up, squeeze your entire body as tight as possible helping keep your body in a nice tight straight line. Squeezing your whole body tight is the key to getting results and burning more calories.
3. Chair Dips
Chair dips are a simple convenient exercise that targets the triceps – the muscles on the back of the upper arm. Chair Dips strengthen and tone the back of the arms getting rid of the excess flab in this area. If you don’t have a chair then find a sturdy bench, the edge of a bath tub, etc. Chair dips will help give you the arms you have always wanted!
Lunges are a fast and easy exercise that will help you burn calories and lean out! Lunges strengthen, sculpt and tone the major muscles of the lower body – the glutes, quads, and hamstrings! While toning the major muscles of the lower body, lunges activate and strengthen the core helping you work towards a flat stomach and lean legs! What more could you ask for?!
5. Sit-ups (Butterfly or Bent Knee)
Sit-ups are a great core conditioning exercise targeting the abdominals, hip flexors, and other deep core muscles. Sit-ups strengthen the abdominals while raising your heart rate helping you burn more calories. When performed correctly, you will feel a nice burn in your midsection, helping build the flat stomach you’ve always wanted!
Do these simple, body weight movements for an effective home workout routine
Check out the complete weekly workout routine below. All you need to do is set aside 25 minutes, 3 days a week! Complete these workouts in the comfort of your own home any time of the day. Go EASY the first few times you complete these workouts and focus on good form! Pushing too hard or performing movements with poor form can lead to excess soreness or even injury. Always make sure before you start and finish your workout that you have warmed up and cooled down properly. Complete the warm up and cool down below before and after each workout.
30 seconds of Jumping Jacks
30 seconds of Air Squats
Once completing 3 rounds go through some light stretching such as leg swings, arm swings, hip circles and ankle circles.
Monday and Friday Workout:
8 Rounds of:
20 seconds Max effort Air Squats (as many squats as you can in 20 seconds)
10 seconds rest
–Rest 2 minutes—
8 rounds of:
20 seconds max effort push up
10 seconds rest
–Rest 2 minutes—
8 Rounds of:
20 seconds max effort butterfly sit ups
10 seconds rest
5 Rounds for Time:
20 Walking Lunges
12 Chair Dips
8 sit ups
Being a busy mom can be tough so just remember, a little bit of exercise is better than NO exercise at all. Making time for exercise a few days a week will leave you feeling refreshed, rejuvenated, healthier, and more confident. Finding a little bit of YOU time is the best thing you can do!
Your long-term health is important to us, your friends and most importantly your family. Make it your goal to become the strongest healthiest version of yourself. This will transfer over into how you feel throughout the rest of your day! If you are ready to take the next step and see what Fit Coach Daily has to offer, sign up here
and get your first 2 weeks absolutely free!
Make the decision today that you are going to start your fitness journey now!
Written By: Kristi Eramo
Kristi contributes to the development of and programming for Fit Coach Daily. Kristi is also a full-time coach at Four Barrel CrossFit. Kristi played division 1 soccer and swam for a division 1 swim team at the University of Louisville. Kristi is also an elite-level CrossFit athlete, qualifying and competing at the Central East CrossFit Games Regionals, and is an accomplished endurance athlete. Kristi is passionate about changing lives through functional fitness. Check out Fit Coach Daily for great “AT Home” fitness workouts.