Woohoo! It is almost spring break!
Once work ends today, I get the whole week off. Since Zoey’s daycare gives teachers a discount in which we do not have to pay for care, or partially pay for care, if we are not in school, I get to spend the whole week with our girl. There will definitely be a few hikes and a trip to the pool.
For those of you who do not follow me on Instagram and Facebook, Rob and I are directing a Healthy Kids Race Series starting in April. Since it is our first season, we have a meeting with one of the head coordinators to finalize the course maps and other logistics. We cannot wait for race day and the ability to share our joy of running with all the kids!
Alright, on to this Friday’s workout inspiration. This and leg workout only has 4 moves, which means you will not bogged down by learning new ones. It is a good one to have on hand when you just want to play some music and lift. You can complete this workout at home with a set of dumbbells, or take it to the gym.
Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.
You can also check out my must have workout resources here.These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.
Arm & Leg 12ers
Complete the moves for a total of 4-5 rounds. Rest at least 90 seconds between rounds.
12 In & Out Hammer Curls
12 Curtsy to Side Kick (each side)
12 Y Presses
12 Sumo Squats (each side)
Tabata Side Plank (2 minutes each side) – 20 seconds “on”, 10 seconds rest. Repeat this pattern for a total of 4 minutes.
If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.
In & Out Hammer Curls
- Modified: Complete curls from a seated position. Keep your back straight and core tightened.
- Advanced: Stand on one foot, and/or curl with one arm at a time.
Curtsy to Side Kick (each side)
- Modified: Rest hand on wall or chair. Or, complete a front lunge. Optional: add a front kick after your lunge.
- Advanced: Hold a weight in your non-kick hand. Punch your kick arm out with your foot when you kick.
Y Presses
- Modified: Complete y presses from a seated position. Keep your back straight and core tightened.
- Advanced: Stand on one foot, and/or press with one arm at a time.
Sumo Squats (each side)
- Modified: Rest hand on wall or chair. Or sit up and down from a chair with no assistance.
- Advanced: Hold a weight between legs as you squat.
Tabata Side Plank
- Modified: Hold a front plank, or incline plank. Rest one knee on the ground as needed for quick rests.
- Advanced: Lift top leg into air to form a “star” shape.
Let me know if you try it out and how you liked it!
More strength workouts to try:
Get your 5 Week Health & Fitness Plan complete with daily workouts, a weekly nutrition focus and daily mindset questions here. This plan has everything you need to see real results in your health and fitness goals!
What exciting plans do you have for the upcoming week?
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
