Quick, sweaty, at home workout

I’ve had a few requests for this type of blog post recently, so …

… here you go! Many of you who are attending classes twice a week are seeing great results. I can see so many mums toning up and getting their pre-baby bodies back. Obviously you get the most benefit from 2 classes a week, so you would see even better results if you add 1 or 2 home workouts to that. If you don’t have our “Pre & Post Natal DVD”, or want to mix it up a bit, have a read through the following home workouts.

They are all short, easy to follow workouts, with a good mix of strength, cardio and core to keep you going between classes. There is no need for any equipment here, so you can do them while on holidays too J Any questions, please feel free to mail me on info@babybodyfit.ie

 

Easy routine
Warm Up
20 seconds – march on the spot
20 seconds – arm and leg swings
20 seconds – jog on the spot – ***Repeat x 3 = 3 minutes***
Set 1
20 seconds on/10 seconds off ***repeat x 2 = 4 minutes***
  1. Jog on the spot
  2. Squats
  3. Jumping Jacks
  4. Ab Curl
Set 220 seconds on/10 seconds off ***repeat x 2 = 4 minutes***
  1. Press Ups
  2. Ab Twist
  3. Tricep Dips
  4. High Knees
Cooldown20 seconds – jog on the spot20 seconds – arm and leg swings20 seconds – march on the spot – ***Repeat x 3 = 3 minutes*** Intermediate routineWarm Up20 seconds – jog on the spot20 seconds – jumping jacks20 seconds – high knees – ***Repeat x 3 = 3 minutes***Set 120 seconds on/10 seconds off ***repeat x 2 = 4 minutes***
  1. Jumping Jacks
  2. Squat & Pulse
  3. High Knees
  4. Ab Curl – legs in the air
Set 220 seconds on/10 seconds off ***repeat x 2 = 4 minutes***
  1. Press Ups
  2. Plank on elbows
  3. Alligator Plank
  4. Squat jumps
Cooldown20 seconds – high knees20 seconds – jumping jacks20 seconds – jog on the spot – ***Repeat x 3 = 3 minutes*** Hard routineWarm Up10 seconds – jog on the spot10 seconds – jumping jacks10 seconds – high knees – ***Repeat x 6 =3 minutes***Set 120 seconds on/10 seconds off ***repeat x 2 = 4 minutes***
  1. Jumping jacks with side punches
  2. Squat & pulse 10 seconds/squat jumps 10 seconds
  3. Mountain climbers
  4. Bicycle crunch
Set 220 seconds on/10 seconds off ***repeat x 2 = 4 minutes***
  1. Tricep press Ups
  2. Scissors kicks
  3. Alligator Plank
  4. Burpees
Cooldown
20 seconds – high knees
20 seconds – jumping jacks
20 seconds – jog on the spot – ***Repeat x 3 = 3 minutes***
Don’t forget to stretch all muscles worked AFTER your workout only – you don’t need to stretch before. Enjoy, Steph
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