Full Body Workout – Fast!
Before I became a Mom, I had a lot more time to work out! After work, I could head to the gym and indulge in a cardio class followed by a strength-training session. My husband and I could eat a late dinner – not a problem! Seems like so long ago. Now my workouts are jam-packed into 45 minutes (an hour at most) – and they occur very early in the morning while my kids are still sleeping. So, that means that they have to be worth it.
Early mornings, I work out with a great group of women. On Fridays, there isn’t a scheduled class at our gym, so we make it up ourselves. Hazel and Lesley bring the ideas on Friday, I bring the music, and we have a fun, sweaty time. I always feel it the next day.
Hazel created this Full Body Workout which can be done in either 30 minutes or 45 minutes.
Her goal with this workout is to get at the major muscle groups in a short amount of time – and to throw some cardio into the mix. Before we head into the studio, we always warm up on the treadmills, even if just for five minutes. We love the camaraderie of doing this workout together – and so we endure the short ride over to the gym. But, this workout can be done at home too. You just need the following:
- A bench or a step
- Dumbbells
- A ball
- A resistance band
- A jump rope (optional)
OK, so here’s how this workout goes.
30 Minute Plan
Jump Rope for 1 minute
1. Clean and Press (2 minutes)
Jump Rope for 1 minute
2. Seated Row with Band (2 minutes)
Jump Rope for 1 minute
3. Chest Fly (2 minutes)
Jump Rope for 1 minute
4. T-Raises (2 minutes)
Jump Rope for 1 minute
5. Bicep Curls With Band (2 minutes)
Jump Rope for 1 minute
6. Skull Crushers (2 minutes)
Jump Rope for 1 minute
7. Knee Tucks on the Ball (2 minutes)
Jump Rope for 1 minute
45-Minute Plan
Follow the 30-Minute Plan above and then add a second run-through of the strength exercises without the cardio.
1. Clean and Press (2 minutes)
2. Seated Row with Band (2 minutes)
3. Chest Fly (2 minutes)
4. T-Raises (2 minutes)
5. Bicep Curls With Band (2 minutes)
6. Skull Crushers (2 minutes)
7. Knee Tucks on the Ball (2 minutes)
I promise – you will feel this the next day! If you’re not a fan of jumping rope or if you don’t have the space to jump rope, you can do any kind of cardio. I opt for jumping jacks myself. And the girls have actually used treadmills to get the cardio boost in between the strength exercises. Note that adding treadmills adds some time to the workout. All that getting on and off the treadmill.
Just like I pointed out with the 480 Workout (a huge hit, if you haven’t checked that one out), perfect form is key. So, I’ve pulled together some video to show you the perfect technique for each exercise. And – if you are working out at home – invest in a couple of inexpensive full-length mirrors that you can set up in your workout space.
1. Clean and Press (2 minutes)
2. Seated Row with Band (2 minutes)
3. Chest Fly (2 minutes)
4. T-Raises (2 minutes)
5. Bicep Curls With Band (2 minutes)
6. Skull Crushers (2 minutes)
7. Knee Tucks on the Ball (2 minutes)
Well, I remember that before I had kids, I worried that I wouldn’t be able to work out like I used to once I became a Mom. But you know what? I can. The key is to find (or create!) some efficient workout plans. I hope you like this one as much as we do!
Happy Weekend Everybody!
Question of the Day
How do you squeeze a workout into your busy schedule?
Posted by: Melissa 6 comments
Posted in: Workouts
Tags: 30 minute workout, 45 minute workout, strength training
on Feb 10th, 2012 at 7:36 am
“…before I had kids, I worried that I wouldn’t be able to work out like I used to once I became a Mom. But you know what? I can. The key is to find (or create!) some efficient workout plans.”
Thank you for saying this.
I have a 3-month-old, and while it’s a struggle to fit a workout in, I’ve been able to do it so far (with some help from my husband). It’s a comfort to me to know you’ve been able to keep it up. That’s what I want to hear!
on Feb 10th, 2012 at 9:48 am
That’s just awesome you have this group of women to work out with! I am envious!!!! I am a mom and I work out too. Pre-mom hood working out was no big deal. But after baby came along I had to get creative. Currently I walk 2-3 miles a day on my breaks and lunch time at work. Then 3 days a week I head to the gym for classes before I pick my son up from preschool. I hate the he has to spend 1.5 hrs extra there 3x’s a week but at the same time I tell myself it’s my time and this exercise time will only make me a better mommy. I like that I have made exercise a priority in my life. I often hear others complain that they don’t have the time. You do have the time you just have to make it a priorty.
on Feb 10th, 2012 at 10:24 am
I bought the Supreme 90 Day System off the internet for $20 and I follow the routine they set up. It is less than 50 minutes of working out each day (with rest days off) Including warm up and cool down…..great work outs that cram all the important stuff into a well organized time frame. Well worth the $20 and all I need are dumbbells and a ball. I do it before my kids get up in the morning in my living room.
on Feb 10th, 2012 at 1:34 pm
You lost me at “clean and press” (sounds like a laundry activity) and for “skull crushers”, well, that doesn’t sound like an activity that is actually good for your health. Guess I need to check out the videos at some point.
on Feb 12th, 2012 at 12:49 pm
GREAT workout! I was not in the mood for any of my workout DVDs, so I gave this a try and I loved it. Thank you for sharing!
on Apr 23rd, 2012 at 9:06 pm
[...] by Melissa, who happens to work for Nu Val. I changed the routine a bit, this is original http://www.abetterbagofgroceries.com/2012/02/full-body-workout-fast/. Go to Melissa’s blog to see videos of each movement, I need to upgrade this blog [...]