Inspire Wellness ‘At Home Workouts’

Card Workout 1

card workoutI always travel with my deck of cards to create a simple and effective workout I can do from anywhere. It is perfect for vacation or to do from your house, backyard or the park. I assign the cards an exercise, shuffle it up and get started. Each time you do the workout, it will change. It makes it fun and interesting!  Flip the first 5 cards, do each exercise. Flip 5 more. Try to challenge yourself by limiting breaks.

  • King- 20 push ups
  • Queen- 20 squat, shuffle, shuffle (=1) squat shuffle, shuffle the other way (=2)..
  • Jack- 20 sit, stand and jump (use chair or bench)
  • 10- 10 front lunge into curtsy lunge, then 10 on other leg
  • 9- 20 dips
  • 8- 20 step ups (10 per leg)
  • 7- 20 plie squat pulses
  • 6- 20 one leg touch down, 20 on other leg
  • 5- 20 lunge jumps (soft on landing)
  • 4- 20 spiderman jumps (plank position, jumping one foot towards hand, quickly alt)
  • 3- 10 frog jumps forward, 10 frog jumps backward
  • 2- 20 vsit in/out
  • Ace- hold forearm plank 1 minute

 

 

30 Minute Full-Body Workout

33096865_s (1)Here is a quick and easy at-home workout that incorporates cardio and full-body strength training! It should take approximately 30 minutes. No excuses now. Set your alarm for 30 minutes earlier or do before dinner. No travel time to and from the gym. Give it a try!

 

  • 10 laps up & down your stairs
  • 20 squats (can add weights if you would like)
  • 20 tricep dips on a chair (or on a stability ball to make more challenging)
  • 10 sit ups
  • 9 laps on stairs
  • 18 squats
  • 18 dips
  • 9 sit ups
  • 8 laps on stairs
  • 16 squats
  • 16 dips
  • 8 sit ups
  • 7 laps on stairs
  • 14 squats
  • 14 dips
  • 7 sit ups
  • 6 laps on stairs
  • 12 squats
  • 12 dips
  • 6 sit ups
  • 5 laps on stairs
  • 10 squats
  • 5 sit ups
  • Stretch!

Work your mind & your body!

workoutUse your kids’ memory game and follow this idea to work your brain and body! Get your kids involved too…its a fun family activity for all.

Pick out 14 matches that you are going to play with and write them on a piece of paper with corresponding exercises. As you can see in the picture mine are vegetables and fruits 🙂

Example: Beet – 40 high knees; Cabbage – 20 skater hops

 

 

Here are the exercises I did.

  • 20 tricep dips
  • 40 high knees
  • 20 jumping Jack
  • 20 squats touch the ground
  • 20 front push off into a reverse lunge (10/leg)
  • 20 rows in plank position, alternating
  • 10 squat thrust
  • 20 lunge pulses
  • 20 lunge jumps
  • 2 laps on the stairs
  • 20 push ups
  • 40 bicycle crunch
  • 20 skater hops
  • 20 squat, curl, press with weights

You can modify the exercise to suit your needs. Once you have it all written out, you beginning your game. Turn over 2 cards. Perform each of those exercises and flip back. Flip two more.  When you get a match, you only have to do the exercise one time. For example, once I found and turned over both pictures of the beet, I only had to do it one time (40 high knees).

This workout took about 40 minutes and I am sure for those of you with a really sharp memory, you can get it done in less time!  Give it a try next time you are at home looking for a workout to do!

 

Interval Running Workout

Sport woman running in roadAre you bored on your runs or looking to increase speed?  This workout will cure both problems.  I was bored on my run this morning without my Garmin to track my pace.  So, to change it up, I started running intervals.  It was challenging when you really push yourself and now my legs are wiped!  I would recommend doing this either on a paved trail or early in the morning before too many cars are out on the road so you don’t get interrupted on your sprints.

Instructions:

  • Run 10 minutes to warm up.  You want to make sure your legs are loose and ready for the interval work to come.
  • Interval work:
    • 1 minute sprint (as fast as you can, no holding back).  You should be wiped at the end of a minute!
    • 1 minute recovery.  I started with 30 seconds of walking and 30 seconds of very light jog, but by the last set I was doing 45 seconds of walking, 15 seconds of light jog.
    • Repeat 4 more times for a total of 5 rounds or 10 minutes worth.
  • Run 8 minutes easy pace
  • Walk 2 minutes to cool down
  • Stretch!

Abs with the Ball

The stability ball is one of my favorite tools to use.  It uses multiple muscle groups no matter what you are doing with it, but always is engaging your core.   This workout is just for abs…I know with swim suit season almost here everyone is ready to step up with core work!  If you don’t have a stability ball, you can buy them online or I also like the ones from Sports Authority…just look for anti-burst or burst resistant.


Series 1:

  • Head of the back of the ball, oblique crunch, 15 reps
  • Other side, 15 reps
  • Head of the back of the ball, center crunches, 15 reps

Series 2:

  • Woodchop sit up, 15 reps
  • Other side, 15 reps
  • Center sit up with ball, 15 reps

Series 3:

  • Vsit twist side to side, 15 reps ea side
  • Suitcase crunch with ball, 15 reps

If you time, repeat one more time through.

 

Butt Work!

This is a quick butt workout that will also work back of the legs and inner/outer thighs. It is for any level.  They are all done with the fitball (stability ball).  It is one of my favorite pieces of equipment. If you don’t own one, I would highly recommend. Go to Sports Authority and look for one that is anti-burst or burst resistant.  I am going to be featuring a lot of exercises/stretches with the ball this month.  I like it because it really works your core at the same time as working the rest of your body and it’s just fun!  Commit to doing it 2-3x/week for the next month to see some results.  It is quick so easy to fit into your day.  Give it a try.


Set 1:

  • 20 bridges on ball
  • 20 bridge turn & tap
  • 20 other side
  • 20 hamstring roll out
  • 40 drop & catch

Set 2:

  • 30 side lying, leg extension
  • 30 swing back & up
  • 15 circles one way, reverse directions 15 the other way
  • Other leg, same thing

 

Arms!

Looking for a good arm workout to get ready for summer?  All you need is a set of dumbbells and you can do from home 2x/week.  This is quick and designed for any level.


Triceps:

30 Overhead tricep extension

30 Tricep cris cros

30 Kickbacks

Repeat all tricep exercises one more time through.

Shoulders:

15 Lateral raise with tip down

15 Other side

30 Alternating diagonal front raises

15 Upright row, slow

30 Front presses, quick

Repeat all shoulder exercises one more time through.

Back:

15 Lawn mowers

15 Other side

15 Sunrise arms either together or 15 on one side and 15 on the other side

15 Open & closes

Repeat all back exercises one more time through.

 

 

Tabata Interval Workout

Have you ever done a Tabata workout?  It is basically an interval workout with 20 seconds of work as hard as you can, followed by 10 seconds of rest.  The rest periods go by quickly.  It is 8 rounds total, but only takes 4 minutes to complete an exercise.  It is a great calorie burner and metabolism booster.  I have strengthening exercises mixed with tabata cardio intervals.  It is a tough workout, but you will feel really good afterwards.  I use a tabata app for the timer.  The only equipment needed is a set of dumbbells and a chair.

Before you begin, take at least 5 minutes to warm up doing something you enjoy.  Or, I have included a warm up below.

Warm Up: Do the following exercises, 3-5 round through or until your body is warmed up!

  • 30 seconds high knees in place
  • 30 seconds squats, touching the ground
  • 30 seconds jumping jacks
  • 30 seconds reverse lunges in place


Circuit 1:

  • Squat, plank, row, row, jump in, press up x 20
  • Tabata Style: Plie Click (20 seconds of work, 10 seconds rest x 8 rounds)
  • Squat, plank, row, row, jump in, press up x 20

Circuit 2:

  • Plie squat, set weights down, pick up, turn & lunge 2 counts x 20 (alternating)
  • Tabata Style: One leg pumps in (20 seconds of work, 10 second rest x 4), then switch legs, one leg pumps in (20 seconds of work, 10 second rest x 4)
  • Plie squat, set weights down, pick up, turn & lunge 2 counts x 20 (alternating)


Circuit 3:

  • Deadman squat thrust (lay flat on ground, touch out wide, push up, stand up, jump) x 20
  • Tabata Style: Plank position, jump out, jump in, alternating (20 seconds of work, 10 second rest x 8)
  • Deadman squat thrust (lay flat on ground, touch out wide, push up, stand up, jump) x 20

 

 

Full Body Interval Workout

Full Body BurnThis is a quick interval workout to do at home, working your entire body, including cardio!  All you need is a set of dumbbells and a mat.  It starts with leg exercises…working the front, side and back of the legs.  Then, working the shoulders, back and biceps. Last, finish up with a little ab work!

 

 

Set 1: Down one knee at a time on a mat, then up/up into a squat position.  You will do this 1 minute, then switch to lead with the other leg for 1 min.  Then, 1 minute of power jacks, landing in a soft squat.  Repeat 1 more time before moving onto set 2.

Watch the video for demo.  If your knees hurt doing, you can hold a wall hold squat with dumbbells by your side for 45 seconds, 15 second rest and repeat before power jacks.

Set 2: Curtsy lunge to one side, then do 3 bicep curls and kick the leg up.  Try to go straight back down into the curtsy lunge and repeat until you get 15 reps.  Then, switch to the other side.  After both sides, 1 minute of skater hops.  Repeat 1 more set all the way through before moving onto set 3.

Set 3: One leg deadlift holds. Balancing leg can have slight bend in the knee.  Extend your other leg all the way behind you.  Try to have your back as straight as possible.  20 second hold, 10 second rest, x 5 rounds. Then, switch to the other leg.  1 minute of cardio exercise is 4 backwards frog jumps, sprint forward, keep repeating for 1 minute.  Then, one more set all the way through before moving onto set 4.

Set 4:  Upright row hold 30 seconds.  Then, 2 counts up, 2 counts down x 15.  Last, quick alternate arms x 30.

Set 5: Overhead press pulses x 30.  Then, alternate quickly x 30.  Last, in and out with the arms x 15.

Set 6: Repeat set 4 and 5.

Set 7: Bicycle crunch, holding 4 counts on each side x 20. Then, holding 2 counts on each side x 20.  Last, as quickly as possible x 40.

Arm & Core Work

This is a quick arm/core workout, but you will also get your heart rate up!  You don’t need equipment, just a stopwatch and a chair or bench.


Exercise 1:

  • Start in a plank position on your hands, hold 10 seconds, then walk your hands down to your forearms (keeping your body in a plank), hold 10 seconds.
  • Walk back up to your hands for 9 seconds, walk back down to forearm for 9 seconds
  • Repeat with 8 seconds each
  • Repeat 7 seconds each…keep repeating all the way to 1 second of each

Exercise 2:

  • Hold a low push up (with your arms at least 90 degrees bent), 10 second hold
  • 10 quick push up pulses (you can drop to your knees if you need to)
  • Repeat 4 more rounds of the above

Exercise 3:

  • Grab a chair, a do 1 dip, straightening your arms
  • Next dip, pulse it 2 times when you are low to the ground
  • Next one, 3 pulses, repeat until you get to 10 pulses (try not to rest in between)

After you do all 3 exercises, take a cardio break!  Give the arms a break for 2 minutes.  Run your stairs, jumping jacks, jump squats, anything to keep the body moving.  Then, repeat all three exercises one more time through.

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