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A Fit Mom's Life

Fitness, Health & Well-being

Health and Fitness, Workouts

Workout Series: Workout #2 {at home or gym workout}

March 26, 2014

I’ve been asked a few times recently to blog about some of the at home workouts we do.  Well, your wish is my command my friends!

You can read a few other at home workouts I’ve posted about HERE, HERE, HERE (for this one you could modify some of the requirements: gallon jug & sandbag, with weights) and a favorite compilation of mine HERE.

Huebie and I have been spending more of our time working out at home and less time at the gym.  I think once our gym membership runs out we won’t renew; we’ve built up a good set of equipment at home.  I’m planning a post about building an at home gym in the coming weeks.  It will include equipment and what it can be used for.

This is the workout we did on Sunday:

5 stations, 45 seconds per station with a 15 second break to transition between stations, 5 times through of the following exercises:

* TRX Squat and row
* Kettlebell overhead squat and press
* Push ups
* Dumbbell forward lunges w/bicep curls
* Cross-body mountain climbers

Station 1: TRX squat and row

Source

* Move your feet closer in for more of a challenge.
* Keep your toes off the ground, not flat on the floor like in the above photo.

Station 2: Kettlebell overhead squat and press

Source

* Don’t let your knees come over your toes when you squat down.  Really use your momentum to help lift the kettlebell up.
* You could also use dumbbells for this if you don’t have kettlebells.

Station 3: Push ups

Source

* Keep your elbows close to your sides.
* 2 modifications for you:
    – Modified knee push up: Go down on your toes, press up on your knees.
    – On knees: Drop on your knees and do push ups, keeping your elbows to your sides.

RELATED  Bachelor Body Weight Workout

Station 4: Dumbbell forward lunges w/ bicep curls

Source

* Modification: If forward lunges become difficult, you can regress to reverse lunges.
   – If reverse lunges become too difficult you can regress to static lunges.
* Keep your core tight the whole time.

Station 5: Cross-body mountain climbers

Source

* Do these slow, holding your knee for 1-2 seconds per side.
* Really squeeze your bum and hold your core tight.

I also did a few weighted bridges when I was done, holding a dumbbell on my lower abs and bridging for 1 minutes, 3 times.

Source

* We don’t have plates so I used a dumbbell.
* Hold you bum and core tight and really drive your hips up.

I created a graphic to pin for easy reference:

If there are any specific exercises you’d like me to incorporate into a workout let me know.  I really enjoy creating new workout plans.

Good luck!

by Tiffany 

About Tiffany

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previous article: Soft & Puffy Snickerdoodles
next article: #graceeveryday2014 Week 12

Comments

  1. Jennifer - The Deliberate Mom says: March 26, 2014 at 1:08 pm

    I can’t do the TRX squat and row (could you advise a substitute – would a plain old squat do)? I can do everything else though!

    You go girl! Thanks!

    Wishing you a lovely day.
    xoxo

    • Tiffany {A Touch of Grace} says: March 26, 2014 at 3:01 pm

      So I’d break it into 2 exercises. 1) do bent over rows, back flat, core tight and 2) squats, again core tight and squeeze your bum at the top.

      Thanks Jennifer! I really am enjoying coming up with new workouts.

      Have a happy Wednesday!
      xoxo

  2. Becky {This Is Happiness} says: March 26, 2014 at 11:15 pm

    We’ve been doing a lot more at home too!! Love reading your tips and workouts!!

  3. Alison @ Get Your Pretty On says: March 26, 2014 at 10:27 pm

    Looking forward to your home gym posts. I work out at home and love getting more ideas for getting some variety in what I do!

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