Mood Lifting Cardio Build Workout

This at home mood lifting cardio build workout is perfect to get your heart rate up while watching the kids. Grab a set of dumbbells and get moving!

I like to have a plan to my days.

It comes from the teacher in me where every class period had to be scheduled to the minute to fit in as much learning as possible.

I apply the same planning tactics being home with the kids. It is not nearly as strict as a classroom’s minute-by-minute lessons, but it is certainly time blocked. That means I know the general time of day I can fit in a workout.

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You can absolutely meet your fitness goals with a set of dumbbells and a focused workout in your living room. Grab your free Two Week At Home Workout Plan here and take the guesswork out of your fitness time.

However, when the unexpected baby nap (thank you Hazel) lines up with the fully-engaging sensory activity (thank you chia slime), I throw on my workout clothes and get moving whether it was planned for that time or not.

It also comes from the teacher in me that I roll with the changes on the spot – reteaching right then, fire drills, student behavior issues, the technology breaking down.

Mood Lifting Cardio Build Workout

This workout is designed to be done at home. It is ideal to do while you keep an eye on the kids because you only have to count to 5.

You know from working out with kids around that if you have to count to 10 or 15, you are likely to lose count in the middle, or have to pause around rep 7 to fetch a snack or break up a squabble before trying to remember where you left off.

Before you start any workout, be sure to warm up. Get your Warm Up & Cool Down Guide here.

Watch the workout moves here.

Complete 5 reps of move one, and five reps of move two. Then start back at move one and two and add move three. Once you get through all the moves once through, repeat them all for a full second time through.

• Press burpees
• Squats
• Dumbbell Jump Swings
• Deadlifts
• Jumping Jack Presses
• Single Leg Deadlift to Knee Raise
• Jump Lunges
• Curtsy Lunge with Half Curl Hold

Equipment You Need

• A set of dumbbells, the heavier you can go, the better. I love my Bowflex Adjustable Dumbbells. You can read my full review of them here.
• Space to move around

How To Land During Plyometrics

This workout does involve jumping, which you can certainly modify to low jumps or stepping to make it low impact.

• Start with small jumps – just 1-2 inches off the ground
• Sit back into a squat position so your glutes absorb the impact instead of your knees
• Land softly and quietly
• Land on the balls of your feet before moving weight to the rest of your foot.
• Keep your knees over your feet rather than falling outward or caving in

How to Avoid Peeing When You Jump

Know that you are not alone! Leaking a bit when you jump (or sneeze, or laugh, or cough) is a common issue for many women, especially those who have given birth.

This does not have to be your normal. Instead, avoid the jumping moves and spend time focusing on strengthening your pelvic floor.

Try this Gentle Pelvic Floor Strengthening Workout. I did this one at least three days a week after William was born and I had a prolapsed bladder.

Add in a pelvic floor focused workout 2-3 times a week either as a full workout or at the end of your regular lift.

Whether you have to keep an eye on the kids while you fit in your workout time, or you get to zone out to a podcast, this Mood Lifting Cardio Build Workout is sure to get your heart rate up. Grab your dumbbells and get moving.

Stop choosing between a nutritious dinner and a workout. Instead, pull something pre-made and healthier out of the freezer! These four freezer friendly meals will get you breakfast, lunch, dinner, and a snack ready to go when you are.

Freezer Feasts Set 11 contains four recipes, a shopping list, a plan of attack to get everything made efficiently, and ideas of what to do with leftover ingredients. Grab your four freezer-friendly recipes here.