This Is The Best Workout For Busy Mums
Let’s be real here. They say if you want something done, ask a busy person. If you want something done, done fast, and done well, ask a mum!
Holding one of the most important jobs of all can come with challenges, and restrictions, and sometimes, self neglect putting the wellbeing of children, partners, and careers first. But if you are not doing something for you, not feeling the best version of you, then life can sometimes become a little less then satisfying… or empty.
Exercise is so important not only for the health benefits, but also its large impact on a busy mum’s productivity, and mental health.
Here are some hot tips to make the most out of your workouts, your time, and simplify things!
1. Don’t overthink it
It is what it is. It doesn’t need to be an epic pursuit of greatness, it needs to be a pursuit of happiness and physical health! If you only have 30 minutes, you only have 30 minutes. If you can’t get to a gym, it doesn’t matter; you can workout anywhere, anytime! Your home is the perfect place to get started, get comfortable, and stay on top of everything. Save the energy of overthinking for the workout!
2. Get up and GO!
Before you have time to convince yourself of the list of other things you need to do, or your children start screaming, spilling their glass of juice, or pulling their sister’s hair. You have an entire day of possibilities and probabilities that could affect your ability to exercise. Set your alarm just 30 minutes earlier, and dedicate this time to YOU. It will set you up for the day, increase your energy, and take one thing off your list. You will never regret that morning workout, but you will regret the one you missed!
3. Don’t compare yourself
You are not the 21-year-old fitness model you scrolled past on Instagram that has a casual job and still lives at home. You are the leader of your household, the career woman, the caretaker, the jack of all trades, quite literally! Take away the expectation and just focus on YOU, and what this journey means. It’s about feeling liberated and being the best version of yourself. Should you have time to train for 2-3 hours a day? NO! So don’t compare your situation to another. You are you. Comparison breeds self doubt.
4. Don’t be afraid to ask for help
It’s ok! You CAN ask for help, and there is ALWAYS someone willing to lend a hand. If you are unsure where to start, then seek the advice of a personal trainer who is willing to make an at home program for you to follow. In some cases, you might even like to find a trainer that can come and do a session with you weekly or even monthly in your own training environment so you can switch it up, stay motivated, and stay accountable!
5. Keep it simple
Your time is limited, your space is limited. It’s all about QUALITY over QUANTITY. Keep this in mind. Get yourself a basic workout kit that includes a yoga mat, skipping rope, booty band, and longer resistance band. Having a weight like a kettle bell is great as it’s so adverse in it’s use. If you have a spin bike or treadmill collecting dust, then it’s time to get creative and use it. A few simple pieces of equipment, and your own bodyweight set’s the scene for the PERFECT at home sweat session.
Here is the perfect routine to get you started at home, with minimal equipment!
TABATA CARDIO
- SKIPPING
- KB SWINGS
- SIT UPS
- SQUAT JUMPS
- BANDED SQUAT PRESS
- PLANK HOLD
- HIGH KNEES RUNNING ON SPOT
*WORK THROUGH EACH EXERCISE ON A 20 SECOND EFFORT TO 10 SECOND REST RATIO. SET TIMER TO 30 MINS AND COMPLETE UNTIL TIMER GOES OFF. COMPLETE BURNER!
STRENGTH WORKOUT
AFTER YOU COMPLETE THE LAST EXERCISE COMPLETE 60 SECONDS OF SKIPPING, ROW, OR RUN. REST FOR 60 SECONDS AND COMPLETE THE REQUIRED SETS.
Exercises
Set 1
2
3
4
5
GOBLET SQUATS – KETTLEBELL
15
15
15
15
15
RESISTANCE BAND ROW (WRAP BAND AROUND FEET AND ROW BACK TOWARD YOURSELF)
15
15
15
15
15
BODY WEIGHT STEP BACK LUNGES
20
20
20
20
20
PUSH UPS
15
15
15
15
15
GLUTE HIP TRUSTS ON BACK.
15
15
15
15
15
RESISTANCE BAND BICEP CURLS & PRESS
15
15
15
15
15
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