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
- Crunch
- Leg Extensions
- Side plank (30 sec per side)
Arms – 2 minutes
- Push up
- Tricep dips
And one for luck! – 1 minute
- Burpees
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
Wow!! Well done Hannah. Thanks for taking the time to do this. I will defo be giving this a go – gonna get the kids to join in as well – little wake up/shake up/shape up routine for us all xx
Hahaha! That is SUCH a great idea 😀 I used to do workouts with Gabby when she was 3 ish, I even gave her little weights to hold – she loved it! I want photos please 😉 xxx
This looks fab!! Well done x I really need to find the time to get on this! xx
Make some time hunny!! let’s do this 😉 xx
Oh hun you are such a natural in front of the camera and this is such an incredible, uplifting and inspiring idea. You are right, it is OK for us to look after ourselves but sometimes we need to hear it from others, thank you darling and you are looking HAWT girlfriend x
Bless you!! thank you lovely xxx
Amazing Hannah. Love the vid! Been looking for the right workout and trying a few different ones. Will definitely give this a go….although may have to build up to some of those tougher moves! Well done
Thank Joyce! Let me know how you get on 🙂 I have to admit, I had to cut one of the moves out – when Steve said “lie on the floor with your legs straight out, then lift them 6 inches off the floor” – I tried… nothing happened! haha! Something to work up to for next time! xx
Oh wow. This is such a great full body work out. I have been looking for the right work out, which doesn’t take up too much time – this is perfect. I will definitely have to work up to the tougher moves. Those rocker girls are a killer. 🙂
I love this and I am definitely going to give it a try 🙂 #TheList
This is amazing! I watched with Baby and she was copying you! So funny! Then when it buffered and froze, she was saying more Hannah, more hannah at the PC! Think you may have a fan! 🙂 xxxxxx
Wooo! I love this, thanks darling. There really is no excuse not to exercise now is there?! 😉
I have to say, 15 mins work brilliantly for me, I’ve been doing short ballet workouts (of about 10-15 mins) for a while now and they really help. Much more do-able for all of us busy mums! x
I think time is an issue but also not being able to have time away. So for me for example I don’t have any time when I am away from the house without the children, so I have to find ways to incorporate exercise into my daily routine. Heel raises and squats whilst I iron, running up and down the stairs, power walking with the pushchair, bending and stretching with the baby carrier on and so on – I ran my 16th Marathon on Sunday so it does work. Before the children I was a mad gym fan so now I just have to think a bit sideways about exercise to make it happen. I’d always like more time to do more but doing nothing isn’t an option. Great post and super top tips xxxx #TheList
Given that every blogger I read is trying to get fitter, the universe appears to be telling me something. I’ve started walking more and taking the stairs to and from the office instead of the lift. (Three floors!). Saved the video to try when Rev T is out.
haha! It’s a sign 😉 sorry lovely, only do it if you want to! xxx
Yay I love this. So motivating. I’m going to do this tonight. You need to post more of these. It’s so encouraging to see another mama finding time to exercise. xxx
#thelist
Oh that’s made my day, thank you Chloe! I will do more and I’ll just say Chloe said I should so here you go 😉 How did you get on?! xx
Perfect, 15 minutes is very achievable and I love how a lot of exercises now are tailoring more towards a short sharp burst of high energy that anyone can fit in and is free! x #TheList
We love freeeeeee! I hope you enjoy it 🙂 xxx
So helpful! Thank you for putting this together! #TheList
Thanks Jessie! My pleasure xxx
Oh no not the dreaded burpees!! Great video. I’ll give this a go x
#thelist
Let me know how you get on! Can’t beat a burpee 😉 xx
This is another brilliant #MDFitClub post. I love these type of workouts. you feel like you’ve done a proper workout but they also are achievable time-wise. And if I can spend longer in bed then I am always happy with that. Hugs Mrs H xxxx #TheList
A sister after my own heart! Enjoy lovely xxx
You’d never get me exercising on camera but you look fantastic. I love this!
#thelist
Why thank you! Slightly mortifying but sometimes you just got to get on with it 😉 xx
Totally doing this, you are such a beaut!!!
Rock on! Let me know how you get on laura xx
This is so great Hannah, 15 mins is perfect to fit into our busy days. Great to see it demonstration too as some of those moves don’t make any sense at all… Prisoner Jacks anyone?? #thelist
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