Workout Wednesday! MEMBERS of Nataliehodson.com get access to this workout as well as two additional workouts that you can do/rotate throughout the week. Check back next Wednesday for three more at-home workouts!
There are a lot of days that my schedule makes it impossible to make it to the gym. Here is a great workout you can do in your own backyard with your kids. I used to get frustrated when my kids would interrupt my workouts, but now I just accept that interruptions are going to happen and I don’t beat myself up if I don’t have a ‘perfect’ workout. Like you can see in this video….sometimes I have to stop halfway through to pick up the baby….sometimes I have to slow down on my sprints to let my 5-yr old win. I used to feel like I wasn’t doing a good enough job if I had to stop for the kids, or slow down my pace, or even if I didn’t make it to the gym for my planned workout. Once I let go of the ‘all or nothing’ mentality, my workouts became a lot more fun, and I found I was a lot more consistent because I didn’t demand perfection from myself. Try this workout and let me know what you think!
Wednesday Workout:
10 Box Jumps
30 second rest
25 Second Sprint
30 second rest
Stations:
10 burpees
10 air squats
10 pushups
30 second rest
8-10 Frog Jumps
30 second rest
Optional: repeat 1-2x
Members Only Workout #1: Bicep, Triceps, and Calves
Circuit with no rest in between exercises (aka triple set):
-Dumbbell Bicep curls: 3×15
-Dumbbell Tricep Overhead Extension: 3×15
-Calf Raises on a Step/Stair: 3×45 (15 toes pointed straight, 15 toes pointed outward, 15 toes pointed inward)
90 seconds rest
Circuit with no rest in between exercises (aka triple set):
-Dumbbell Bicep 21’s (here is a link showing how to do 21’s): 3 sets
-Tricep Kickbacks (go very light with these as they are difficult, I often will just use a 28oz can of tomatoes): 3×12
-Single Leg Calf Raise: 3×10 per leg
Circuit with no rest in between exercises (aka triple set):
-Dumbbell Hammer Bicep Curls: 3×12
-Chair/Bench Dips: 3×12
-Calf Raises with 3 second pause at top: 3×20 (optional: hold weights in each hand)
Members Only Workout #2: Full Body HIIT Workout
24 jumping jacks
24 side-to-side jumps (pretend there is an imaginary line in front of you and you are bunny hopping over it, back and forth 12 times each side)
24 uppercut punches
12 burpees
24 high knees (knee touches your hand)
24 butt kicks (go as quick as possible)
24 jumping jacks
12 pushups
24 second side to side shuffle (shuffle in a football player stance/squat for 6 steps in each direction for 24 seconds total)
24 jumping jacks
24 mountain climbers (12 each leg)
12 burpees
2 minutes march in place cooldown
Entire workout will take less than 8 minutes.
