Now that winter has officially arrived, you may think that this is your opportunity to skip out on some workouts. With the cold air and the winds blowing, chances are you aren’t going to want to go out for a nice run to freeze your butt off. But just because the weather isn’t on your side, that doesn’t mean you can skip out on those workouts that you promised yourself to do. You can get in shape in the comfort of your own home, even if you don’t have any equipment. So, no need to worry about the weather because these workouts are all about staying inside and using what you have at home.
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An old coach once said, “You don’t want to wave goodbye twice.” One way to fix this problem is tightening up those arms to get rid of any bat wings. Doing tricep dips can be your first step to tight and toned arms and can easily be done without any weights; your body weight is sufficient. You can use the ledge of a chair, bench, couch, counter, or even do these on the floor. If you are using a chair or couch, begin by sitting on the floor with your feet out in front of you and your back to the chair. Prop yourself up by placing your hands on the ledge facing your back and scoot yourself forward slightly so that you don’t skim your back when doing the dips. Start with your arms locked and slowly lower your body, bending your arms to a 90-degree angle, then push back up to your starting position. Repeat this move to do 20 reps for 2 to 3 sets.
Jump squats are a great workout that target your legs and butt all the while getting in your cardio workout. The repetitive jumping will surely get your heart pumping as it engages the muscles in your lower half. Start by standing hips’ width apart and your arms down by your side. Then, bend down into a squat with your butt out, making sure that your knees do not hover past the line of your ankles. Once you have reached the bottom of your squat, explode through your toes to do a straight jump up towards the sky, landing back down in your squat to repeat the move. Repeat each squat jump 10 times for 3 reps.
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Planks are a full body workout that certainly trigger all of your ab muscles. Start by lying on the floor on your stomach and place your forearms on the floor under your shoulders to prop yourself up. Lift your hips up to create a straight line from your head to your toes, using your forearms to hold yourself up. Proper form is crucial to ensure you are getting the most out of this workout. Try to avoid arching your back or sticking your butt out to make sure that your body creates a perfect straight line. Hold yourself in this position for 30 seconds. If that’s too easy, shoot for 1 minute, or 1 minute and 30 seconds. Repeat this for 3 sets.
I am not a fan of push-ups. Are you? In fact they might be one of my least favorite exercises, but guess what? I do them! I make myself or I go to a class where someone makes me. . . ???? By the way, push-ups on the kitchen counter are a great way to modify a push up, especially for my prenatal and postnatal mamas. Also a great way to fit in something a little extra while you’re cleaning or cooking . . . ???? If you need someone to make you do push-ups (and a bunch of other exercises) this holiday, then I’m your mama! Click the link in my bio or go to http://12daysofworkouts.com to sign up for my program that goes from December 12-23 to get you feeling fit and strong over the holidays. The #12daysofworkouts consist of exercises that you can do anywhere with little to no equipment. Tag a friend to join you. Sign up by December 10. ???? . . . . . #workoutchallenge #holidayweightgain #athomeworkouts #shortworkouts #effectiveworkouts #kitchenexercise #exercisedaily #exerciseguide #pushups #pushup #postnatalexercise #postpartumfitness #postpartumexercise #exercisemodification @fit_moms_of_ig @babyandmefitness @noexcusemums @fitmomsinspire @igfitmoms @igfitmommas @at.home.workouts @at_home_workouts4u
Pushups are a great workout that can be done easily in your home, even in between cooking or cleaning in the kitchen! If you’ve got a floor, couch, or counter, why not use them while you’re waiting for the cookies to come out of the oven? Face your counter and place your hands on the ledge about shoulder width apart. Step your legs back to put your body in about a 45-degree angle, straightening your arms to help hold yourself up. Slowly lower your body by bending your elbows, letting your chest barely tap the counter. Then, push back up to your starting position. Make sure that you are keeping your body in a straight line to avoid any injury and to get the most out of your workout. Repeat these pushups to do 15 reps, 3 sets.
How about kicking your own butt this weekend? (I know – so corny.) But seriously this kick butting move is a good one that you’ll feel right away. Start with the booty lifts and then move into the butt kickers (Try taking the butt kickers out to the diagonal too.) Try 8 singles followed by 16 pulses while focusing on activating the glutes (your butt). You should feel it tighten on each rep. Perform it on both sides 3 times through. Questions?? . ???????????????????????? Click the link in my bio for my FREE 14 day booty challenge available on my blog. . . . . http://sarahaley.com/general/better-booty-video/ . . . . #bootygoals #bootyworkout #buttworkout #buttworkouts #freeworkouts #freeworkout #ontheblog #fitnessblogger #fitnessblog #postpartumbody #saraspostjourney #postpartumfitness #postpartumexercise #postnatal #postnatalexercise #postnatalworkout #lowerbodyworkout
Donkey Kicks are one of our favorite at-home workouts because they target the glutes, which is one of the best assets in the human body. You will start to feel the burn right away which you will thank us for later. Grab a pillow or towel to place under your knees for this one if you want some cushion for your knees. Start out on your hands and knees on the floor, then lower down to your forearms and elbows (as if getting ready for the plank position). Choose one leg to start with and flex that foot as you kick it back and up towards the sky, then lower it back down to where your knees meet up with each other. Repeat this motion for 25 reps on each leg for 2 sets. If you want an extra burn, add in some pulses on each leg where you pulse your leg doing small kicks at the top.
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Burpees are a workout that everyone hates to do but love the results. This full body workout will work every bit of your body from head to toe while giving you a cardiovascular workout that will strengthen your heart. Warning: You may hate us for having you try this, but it’s only for your own good. We promise they work! Start standing up straight with your feet shoulder’s width apart. Crouch down by bending your knees and placing your hands just in front of your feet, then jump your feet out into a pushup position. Once there, jump your feet back to meet up with your hands and then jump straight up, reaching for the sky. This completes one rep. Not hard enough? Add a pushup after you jump your feet out to a pushup position. Repeat this for 15 reps, 3 sets total.