Parenting is a full-time job. Regardless of whether you spend your days chasing children or sitting behind a desk, life is busy. It can be easy to put your own health on hold while taking care of others. However, maintaining a fitness routine can provide strength, stress relief, health benefits and a chance to do something positive for yourself.
Working out a few times every week will give you a boost of energy to keep up with the demands of parenthood. A small investment in time will reap huge rewards. Set aside a little time and give this bodyweight workout a try!
Warm-up: (5 minutes)
—Jog in place for 30 seconds
—10 lunges
—20 jumping jacks
—10 pushups
—Sit on the floor, extend one leg and reach for your foot to stretch your hamstring; switch to the other leg.
—Grasp hands together behind the back and open up the chest.
Workout: (15 minutes)
EMOM – Every Minute On the Minute
Each minute, perform the movements prescribed for that minute. If you finish before time is up, use the remaining time to rest. At the start of the next minute, begin the next movement. If you do not complete all the movements before the next minute, move on to the next movement when the clock dictates. If you are consistently unable to complete all the repetitions in any given minute, reduce the number of reps but continue to challenge yourself.
Set the clock for 15 minutes and switch movements at the start of each minute. Repeat until the time runs out. Each movement will repeat three times.
Minute 1 – 15 sit-ups
Minute 2 – 15 jumping squats (be sure to go below parallel)
Minute 3 – 10 burpees
Minute 4 – 20 lunges (knee touches floor)
Minute 5 – 30 second plank
Cool Down: (5 minutes)
—Reach arms to the sky with a deep breath and swan dive forward, stretching the hamstrings.
—Inhale and reach arms back to the sky and repeat.
—Lay at on the floor with arms extended overhead and legs extended outward, lengthening the spine.
—While lying on the floor, bend the knees with feet at on the floor. Place the right foot on the left knee. Reach hands through and pull the left knee towards the chest and hold for 15 seconds. Switch legs and repeat.
—In a standing position, swing your arms across the chest a few times, giving yourself a hug.
—Grasp hands together behind the back and open up the chest.
—Give yourself a pat on the back – you did it!