Mums' Days Fit Club
Welcome back to this week’s Mums’ Days Fit Club and have I got a treat for you! A 15 minute full body workout, devised by top Geordie Personal Trainer, Stephen Pape!! Oh, and you don’t need any equipment, so you can do it at home (we’re removing any excuses you may have!).
Before I get to that, if you’re new here and you have no idea what the Mums’ Days Fit Club is, you might like to check out week 1: Goal Setting and Getting Started, week 2: What to eat to feel great, and finally here’s a little video explaining the motivation behind the project!
Finding time to Exercise
Right, so exercise! When I asked the wonderful Mums’ Days Facebook Community what the biggest obstacle to reaching their health and fitness goals was, soooo many of you said…”finding the time to exercise”.
I think lots of us think that in order to be fit you need to be working out for hours at a time, and that isn’t necessarily the case. Short bursts of exercise can also be really effective for improving fitness, increasing fat burning and as an overall mood boost.
With that in mind, I asked Steve, top Personal Trainer, and Body Building and nutritional expert at Elite Physique Transformation Centre (where I did my 6 week body transformation), to put together a workout that requires no equipment and minimum time.
This circuit will get us ready for the day, safe in the knowledge that we’ve already done a good full body workout! And the best bit? You only had to get up an extra 15 minutes early. Definitely do able!!
OK, OK so I’m a morning person, if you really can’t get up early, do it as soon as you’ve got 15 minutes to yourself, I would advise just after you’ve put the kids to bed. Don’t give yourself chance to get comfy in front of the TV!
For quick reference, I’ve listed the full body workout below and for an explanation of each of the moves and to meet Steve, make sure you watch the video!
15 Minute Full Body workout
Complete each exercise for 1 minute, then move on to the next.
Warm up – 5 minutes
- Star Jumps
- Spotty Dogs
- Hand Walkouts
- Lunge with an arm swing
- Quick Squats
Legs – 5 minutes
- Rocket Girls
- Squat Thrusts
- Lateral Lunge
- Isometric Hold
- Prisoner Jacks
Abs – 4 minutes
- High Plank
- Leg Extensions
- Side plank (30 sec per side)
Arms – 2 minutes
- Push up
- Tricep dips
And one for luck! – 1 minute
If you want a longer full body workout, repeat the whole lot again!
Full Body Workout Video
Shop the look… In the video I am wearing jacket, top and pants from Protest. You can read my haul post on this fabulous Protest outfit here and you could win a full Protest outfit for yourself here. Perfect for doing this workout in!
What do you think? Do you fancy giving this full body workout a go?!
I’d love to hear how you get on with it, so please do leave you comments or any questions below. Good luck! And feel free to tweet or instagram me your progress or post workout shots! @mumsdays and using the hashtag #MDFitClub