I know how difficult it can be for busy moms to find the time to squeeze in a workout. Believe me, I’ve been there.
Between getting the kids ready for school, making lunches and tidying the house after what seems like a whirlwind just came through, getting in a workout might be the last thing on your mind.
However, finding some time to workout can go a long way in increasing your overall energy and mood throughout the day. So we have put together an easy to do workout that fits nicely into your schedule and can be done at home.
So, without further delay, here is our best 20 minute workout to get you ystarted.
Squats
Squats are great for targeting your thighs, hips and glutes. To get the most benefit out of this exercise follow these simple steps.
- Start with your feet slightly wider than shoulder width apart.
- Hold your hands slightly out in front of you to keep your balance.
- Begin the squat by bending your knees and sending your hips backward.
- Keep your back as vertical as possible and your spine in a neutral position.
- Continue moving your hips backward and downward until your hip crease is below your knees.
- Once you reach the bottom of the squat, reverse the movement by driving your hips forward and upward until you reach the starting position.
- Repeat for the desired amount of reps.
Push-Ups
Push-ups will target your shoulders, chest and triceps. They can be done from your toes, from your knees or if you cannot do the required amount of reps utilizing either of these methods, they can also be done by placing your hands on a wall with your feet out away from the wall. Whichever push-up method you choose, utilize these tips to execute them properly.
- Place your hands slightly wider than shoulder width apart and in-line laterally with your shoulders.
- Your arms should be fully extended in the starting position.
- Keep your legs, hips and back in-line during the entire movement.
- Begin the movement by bending your elbows.
- Bring your elbows in toward your sides as you lower your body to the ground.
- Once you reach the ground, reverse the movement by pushing yourself back up and flaring your elbows out.
- Once you reach the starting position, repeat the movement for the desired amount of reps.
Single Arm Dumbbell Row
Rows target the back of your shoulder and the upper back area. Working with one arm at a time allows you to isolate the muscle area on each side. Use these steps in order to get the most benefit from this exercise.
- Begin with one leg behind you and one leg forward.
- Your front leg should be slightly bent.
- Place your hand or elbow on your front leg and lean forward so your back is nearly parallel with the floor.
- With the opposite hand, grab a dumbbell.
- The starting position of the movement should be with your arm fully extended and your upper back muscles stretched out.
- Begin the movement by bringing the dumbbell up toward your lower rib cage.
- At the same, you will also contract your upper back muscles and rear shoulder muscles.
- Continue this movement until the dumbbell reaches your ribcage and your upper back muscles are fully contracted.
- Return the weight to the starting position and repeat for the desired amount of reps.
Stability Ball Crunches
Stability ball crunches will strengthen your abdominal muscles and at the same time, like the name implies, they also promote stability throughout your entire body. Using a stability ball forces you to work muscles throughout your whole body to some extent during this exercise. Follow these steps in order to perform them correctly.
- Start by lying with your back on the ball and your feet flat on the ground.
- Your knees should remain at about a 90 degree angle during the entire movement.
- In order to stabilize yourself, focus on squeezing all the muscles throughout your entire body.
- Place your hands near your head with your fingertips touching your temples.
- Begin the movement by contracting your abdominal muscles.
- Bring your head upward until your abdominal muscles are fully contracted and then return to the starting position.
- To make this movement harder, place your center of balance closer to your glutes and to make it easier place your center of balance closer to your upper back.
Shoot for 3 sets of fifteen repetitions on each of these movements. Do them in a circuit type fashion like this until you finish all three sets:
Squat -15 reps
Push-Ups – 15 reps
Single Arm Row – 15 reps
Ball Crunch – 15 reps
Repeat for a total of 3 sets.
There you have it! This simple and effective 20 minute workout can get you started on your way toward a healthier, more energetic you.
Why not aid your workouts with a high protein meal replacement shake? Or how about a guilt-free energy drink?