Tuesday, February 5, 2013

The At-Home Workout

Sweatshirt: Victoria's Secret // Pants: Champion // Shoes: Nike Air Icarus

When it comes to daily life, I find that my typical day consists of a "go-go-go" mentality. I'm always booked, I always have somewhere to be, and I never seem to have time to just take a break—and I'm not even a mom yet! When life gets a little overwhelming, it can be hard to take a minute to yourself. It can be especially hard to think that you have time to fit in a workout.

A couple of the most-used excuses I hear are "I don't have a gym membership," or "I don't have time to go to the gym," or even "I just don't have time to workout."

Today, I'm going to show you a workout that trumps all those excuses. 1) You can do it anywhere—at the gym, at home, in your yard, in your driveway, even in your living room. 2) You can go through this workout just a couple times and it will take less than 10-minutes. All you need to do is get your body moving and you will burn calories—even long after you stop exercising.

So let's get to it. Here's an at-home workout that anyone can do! Directions are below.

workout exercises

The AT-HOME WORKOUT: do each exercise for one minute.
  1. Walk-outs: Begin with your arms above your head. Slowly, bend down and walk your hands forward, straightening your body as you go. When you reach a push-up plank position, slowly walk your hands back to your feet, stand, and reach your arms up to the sky. That's one walkout. 
    • Targets: shoulders, core, hamstrings, calves
    • Make it harder: 1) When you reach the plank position, add a push-up. 2) Do the entire exercise on your tip-toes—this will really engage your calves! 3) As you're standing at the end of the walk-out, add a jump instead of just standing. This will really get your heart rate up. 4) Do them fast! You'll be sweating in no time.
  2. Static lunges: Begin with one foot forward. Slowly, lower your body so your front knee makes a 90-degree angle. Slowly stand back up. 
    • Targets: quads, hamstrings, glutes
    • Make it harder: 1) Instead of just standing back up—jump. 2) Jump and switch legs between each lunge.
  3. Push-ups: Begin with your body in a straight line. Lower your body so that your elbows make a 90-degree angle. Push yourself back up. 
    • Targets: chest, shoulders, triceps
    • Make it harder: Between each push-up, as you push back up, try pushing your upper body (or entire body) off the ground. My trainer calls this an "airmail." If you can do it all the way, your hands and feet will be off the ground for just a moment before your next push-up.
  4. Calf-raises: With your feet shoulder-length apart, slowly lift your body up and back down, engaging your calf muscles.
    • Targets: calves
    • Make it harder: Turn your feet inward and outward to target each part of the calf. I like to do 10-straight, 10-inward and 10-outward at a time.
  5. Sit-ups or crunches: Beginning with your legs bent and your arms crossed at your shoulders, lift your upper body up so that your elbows touch (or almost touch) your knees. If you don't go all the way up, that's a crunch!
    • Targets: core
    • Make it harder: When you reach the top, add a twist to the right and left.
Now, repeat that entire set. I usually go through it 3-5 times, but you can do more (or less) if you like! If you're feeling strapped for time, go through it once right when you wake up (no shoes required), and then do it again before bed. After this workout, I like to follow it with a little bit of walking or running cardio, but if it doesn't fit in my schedule, that's OK too.

Also, if something doesn't work for you—for instance, if you can't do pushups—sub in a different exercise that you can do. This workout hits every body part, so whatever you take out, make sure the new exercise will target that same area!

Think you'll give it a try? Twiggy says "no excuses!"


Maggie B. said...

Your dog and my dog are doggie twins - no lie. My Shirley looks the same! =) Cute as a button!


Kelley said...

Love this, and your photography and layout are on point! ;)


Julie said...

This is just what I needed!

Sara Simonsen said...

I am just dying at the first picture with Twiggy! She's so gorgeous!

Also, any recommendations if I'm a push-up beginner (as in, I have never been able to do them?) - would you recommend doing the "lady" push-ups with knees on the ground, or just going down as far as possible the "normal" way?

- Sara

NicolaKirsty said...

I've been looking for a simple at home workout which would target everything, so this is perfect. Thank you!

Krysten said...

Love these, I need to start some at home exercising.

Annelise @ Aunie Sauce said...

both! Start with the "lady" knee-down push-up. Trust me, even I have to do it when I'm tired! Then, as you get more comfortable, try the normal ones! Another tip: you can also begin with pushups against a wall!! Just stand upright and do that until you can progress to the other push-ups :)

Betsy Transatlantically said...

so does Twiggy do your workouts with you? I take Charlie running with me - but when I get down to stretch, he jumps all over me :)

Chelsea said...

LOVE it :-) Another great idea to add to my toolbox. I may try this yet tonight :-) My problem is that I get so bored of workouts so easily, so something new is always nice :-) THANK YOU!

aileenbarker said...

First of all, I'm in love with your pup :)

Second - I needed these! I've been SO busy lately that I don't go to the gym as often.

Third - I work from home... anddddddd I totally do lunges to the bathroom and back when I take a potty break. Heh, it's weird to refer to an adult having a potty break.

Rachel Stratemeier said...

what sweatshirt are you wearing? it looks super comfy and I love the longer length!

thanks for the great workout, love the blog!

MacKensie said...

I love this! So cute and practical. Also, your hair is soo long and adorable! :)

Kelly Ann said...

This is super helpful, I think even I could do this - thanks!

Sparkles and Shoes

Good Man Friday Blog said...

BRILLIANT work Sis!! Fun idea & well captured

Miss Angie said...

I love that you have a Pittie, soooo cute! Thanks for the tips!

Annelise @ Aunie Sauce said...

wish you lived here, we could do it together!

Annelise @ Aunie Sauce said...

i've got more coming!!!

Annelise @ Aunie Sauce said...

I'm looking forward to taking her running in the spring. It's going to be good for both of us!

Annelise @ Aunie Sauce said...

lunges to and from the bathroom... a GENIUS idea! I like the idea of doing crunches/calves during commercial breaks while watching TV too!

Annelise @ Aunie Sauce said...

Thanks Rachel! It's a Victoria's Secret boyfriend sweatshirt from WAY back when! Should I include workout outfit info in the future?

Annelise @ Aunie Sauce said...

Aw, thank you! It keeps getting longer... just a little by a little!

Annelise @ Aunie Sauce said...

Thank you, Brother!!! I love your new blog, Good Man Friday :) And thank you for saying well-captured, put a smile on my face :)

Annelise @ Aunie Sauce said...

I love that you love Pits, too! They're the sweetest!

kate katzman said...

what camera do u use???

Annelise @ Aunie Sauce said...

I use a Canon Powershot sx50 hs! It's wonderful & so easy to use :)

Cody said...

What what? Now I know how you stay so beautiful and what I need to do to be like that. haha.

Janelle D said...

Thank you for this! I really need to start doing this. Right now I only work out once a week, but I'd like to up it. Also, your dog is so freaking cute! Mine is part-AmStaff, so I know the joys of pitbulls. :)

Rachel Stratemeier said...

Oh nice! It's up to you it just looked so perfect to work out but could also double as a cozy coverup!