I have three small kids and a full work schedule — how can I easily fit exercise into my daily routine? As a single mom, I find it easy to go to yoga or swim or even just take a power-walk or jog when the kids are with their dad. But they live with me 80% of the time and I struggle with finding a way to work-out when they are home because I can’t even leave them alone to walk around the block. Any ideas?
Hey mom! Reconsider your staircase! Keep a set of 5-8 pound dumbbells next to your stairs. Before you walk up the stairs pick up your dumbbells. Stand tall, abs engaged and weights by your side. Perform 12-16 bicep curls, than walk up the stairs, 12-16 more bicep curls at the top. Repeat this simple weight bearing exercise on your way back down. Perform a different arm/shoulder exercise with your weights each day. Try posterior raises, tricep kick-backs, upright rows, overhead shoulder presses and side raises. By the end of the week you will have accomplished important Â bone building and postural strengthening exercises. Performed regularly, your body will become a strong and efficient fat burning powerhouse. And you’ll feel great! Â These mini-weight training workouts will take no longer than 5-10 minutes a day!Â Here is a daily mini-plan:
Monday….. 12-16 Â bicep curls Â Â Bonus: 8-12 pushups on your toes or knees using the bottom step
Tuesday…. 12-16 triceps kickbacks Â Bonus: 8-12 Tricep dips using your bottom step or a chair
Wednesday……… 12-16 Â overhead shoulderÂ presses with squats Â Bonus: 3 rounds- crawl on your hands and knees (belly facing the floor) orÂ Crab CrawlÂ (on your feet) around your house with your kids for 5 minutes! Â Add 5 pushups after every 20 crawls. Your kids will love this one too!
Thursday………. 12-16 Â lateral/side raises with a plie Â Bonus: 3 roundsÂ Reverse Crab Crawl (belly/chest facing up) add 20 bicycle-style crunches every 20 crawls. The kids will like this one too!
Friday…………12-16 Â upright rows or reverse rows Â Bonus: Wall Push-Aways! Â Stand arms distance from the wall with your feet together and belly tight! Fall into the wall and push away! 20 reps
Saturday………..12-16 Â squats and jumps! Squat low then jump high or relive (lift up onto your toes)Â Bonus:Â Clap your hands in front of your chest as fast as you can for 1 minute. Reverse clap: Clap behind your back Â for 1 minute
If you can find a 30 minute time block one or two times a week, do the entire workout, Monday -Thursday. Â Add a few sets of crunches for additional core strengthening, 5 minutes of meditation or relaxing yoga postures. You’ll feel like “mighty mom!”