Early or Late, Make it a date!

When I was working a full-time 8-5 job, I can remember fitting in a workout felt impossible. There were days that I had to stay way past 5 or come in early, and it was never planned. Every day was different, and it was hard to prepare for that. It was important to me to always have some sort of daily exercise routine. I started at 4:00 a.m. runs, but because it would still be dark outside, I was feeling unsafe. I then tried to run in the evenings after I got home, but was having the same issue! I know many of you are probably going through the same problem. Now you have a 30-minute workout that will get your blood pumping, and ready at any time in the comfort of your own home.

Making It Work

Try not to feel so overwhelmed! I know working 40+ hours a week and then taking care of your kids can become a lot! I have been there and have shared your headaches. That’s when the excuses come in. I am too tired! I don’t have time! I can’t possibly do a workout at home! Well, the truth is you can, but you’re scared! You may be tired, but 30 minutes of exercise a day will only increase your energy. It will help you get through your workday, and be able to enjoy your family time with feeling sluggish. So many people out there give exercise an opposite review. Believe me, exercise will help you not hurt you! So make the time, get it done, and don’t think about it.

  • Early Morning workout will help get the blood flowing, and boost that energy level to get you through your day!

  • Late Night workout will help you relieve your days worth of stress, and get those last minute calories burned!

Kayla’s At Home Workout

Here is a great work-out you can do in under 30 minutes. Keep the intensity high by doing 30 second exercise followed by 15 second rests. Go as hard as you can and 1 minute rest between circuits. Follow attached video for demonstration. There are 3 circuits, repeat each one before moving on. You should hit each circuit twice.

Start with a five-minute warm-up using the following exercises:

  • 50 jumping jacks
  • 20 air squats
  • Side to side lateral lunge stretch
  • Butt kicks
  • Toe touch stretchers
  • Arm swings

Cycle one: 30 seconds per exercise/15 second rests

  1. Push up to plank jack
  2. Mountain Climbers
  3. Floor switch kicks
  4. Sprawlers
  5. Elevated pike w/ shoulder taps

1 minute recovery. R

epeat once

Cycle two:  30 seconds per exercise/15 second rests

  1. Forward to reverse lunge pulses, right leg
  2. Forward to Reverse Lunge pulses, left leg
  3. side to side lunge w/ arm swing chop
  4. frog hops
  5. 5 hops to knee tuck

1 minute for recovery. Repeat once.

Cycle three: 30 seconds per exercise/15 second rest

  1. Tornado Squat Jumps
  2. alternating single leg reaching v-ups
  3. Sumo Squat 3 pulses to half burpee
  4. Sit up to punches
  5. Plyo lunges

1 minute for recovery. Repeat once.

Cool down for 5 to 10 minutes with gentle walking and stretching of each major muscle groups. Stay hydrated and if you feel any signs of discomfort or pain, stop or change exercises.

KAYLA SCHAFERPersonal Trainer
I’m a mom that knows the struggle! I’ll push you to be your best every day despite life’s obstacles.

For more amazing workouts like this one, check out Kayla’s workouts and schedule here.


The Bottom Line

Don’t fall for fancy locker rooms and rows of treadmills to get fit. Find a personal trainer or studio who incorporates bodyweight and functional training into your routine. You can also add a workout like the above to your current routine.

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