20 min amrap

🔥20 min FULL BODY HOME WORKOUT🔥

All you need is yourself, a pair of dumbbells and 20 mins! Set your timers and let’s do this. It works all the right spots and try not to stop!!

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20 MIN AMRAP

Squat with heartbeat x 10

Weighted Burpee jack’s x 10 

DL to high pull x 10

Windmills x 5 each way 

Suitcase cleans x 10

Side lunge squat x 10 .

#sweatyasamother

this workout can be done anywhere anytime ! If you don’t have dumbbells you can get creative and use soup cans, a baby 😉 or a medicine ball.

UPPER BODY + CORE

💪🏼UPPERBODY + CORE WORKOUT💪🏼.

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Marlie joined in on the fun at my lunchtime workout. 😂👏🏼her commentary is how we all feel during a tough workout. .

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Save this workout and add it to your arm + ab routine. #workoutwednesday .

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3x’s 

Arnold press x 15

bear rows x 20 

Weighted speed skaters x 20

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3x’s

Alt. Bend over rows x 20 

Outside curl tap middle x 12 

Seated truck drivers x 20

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DB Full Body (Heavy Core) Workout

This one is a great one that really fires up and focuses on the core. Be sure to watch the video for proper form. If you have any questions, don’t hesitate to ask.



Grab your dumbbells (I used a pair of 10 lbs and a 25 lb one for the squats)



First 3 ROUNDS

Manmakers x 10

Unilateral weighted squat x 8 each side

1/2 turkish get up x 5 each side


Finish 4 Rounds

Plank DB to toes x 10

Plank knee to alt elbows x 10 each side (don’t alternate )

Halos x 20 total

DB Squat Jacks x 15



Now let’s get #sweatyasamother!



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Lunch Time Leg Workout

Another lunch time workout for Jax and I while Marlie slept. On the menu today: LEGS! Doing legs at home is a lot easier than you realize. You don't need any fancy equipment like a leg press machine, stair master, or a squat bar to fire up your lower-body muscles.

This one had my glutes on fire and I was so happy about it. You can do this circuit anywhere—your living room, a hotel room, a park — as long as you have some weights and space around you. That makes this workout the ultimate zero-excuse leg burner.

I used a 25 lb dumbbell for this workout and if you want to ramp it up you can add a band to the glute kickbacks and monster walks


3x

DB squat to straight leg DL x 12

Glute kickbacks x 20 each leg

Goblet squat with 4 pulses at the bottom x 10

Single arm DB lunges x 12 each leg


HIIT Finisher 3x

Monster walks 4 forward and 4 back x 4

sprawl to squat x 12


fitting it in while we can

fitting it in while we can



Full Body workout you can do in your living room! (No equipment needed)

I am so excited to share this workout with you guys. This workout targets the whole body and gives you the best of both worlds—you're building muscle and torching calories! This workout doesn't require any equipment so just find a spot in your house, hotel room or outside and let’s go.

while i did this workout the kiddos played with daddy’s sled!

while i did this workout the kiddos played with daddy’s sled!


Check out the video on youtube below as I have demonstrated all of the moves! Sometimes the name of the exercises can vary.

Perform 3 rounds :

  1. Pushup knee drive or pushup sit through x 15

    • you can modify on your knees or do the advanced sit through

  2. Tricep dips x 12

    • you can lift one left and switch half way

  3. elbow to opp. knee crunches x 20 (10 each way)

  4. plank builders x 10

    • down, down, up, up is 1 rep.

4 Rounds HIIT finisher

  1. Crab touches x 20

  2. upside down donkey kicks x 20

  3. plank hops x 20


Good luck! and warning as always you will be #sweatyasamother after this one !!


Oh Baby!

As a mom, it can be hard to find time to workout and once you do find the time, sometimes the kids don’t want you to even put them down. That is why I am thankful for my Ergo 360 so I can wear my little one and do a workout.

It is fun to get creative and try to fit in as much as you can in the time you are give. I love a good challenge.

If you do not have a baby, don’t worry you can trade the baby for a pair of dumbbells or a kettlebell!

I warmed up with 4 laps around the football field with the kids in the stroller (~.75 mi)

then I went through—

3 rounds of:

lunges x 20 (reverse lunges if you have knee issues)

Good mornings x 15

Side lunge with knee drive x 10 each direction

Dips x 15

then

I finished with a 3 mile run.

  • if you hate running or can’t run, try biking or going for a long walk!




Oh baby! Good luck

Oh baby! Good luck




DB Workout with HIIT Finisher

This is a great workout to do from any where as long as you have a pair of dumbbells!

The first 2 circuts are with weights and then the at one is HIIT (high intensity interval training) as I discussed in last weeks workout.

I love to finished with a HIIT type workout after a weight session to create that “after-burn”

Good luck and be sure to tag me @sweatyasamother #sweatyasamother if you complete this workout.

3x 

Single Arm Snatch x 15

Staggered deadlift x 10 each leg 

DB front squat to leg lift x 16 (I recommend adding a band around your lower leg)

3x

Lateral lungs curl in the middle x  8 each direction 

Squat jumps x 20 

Dumbbell floor press x 15 

Finisher HIIT Burner

4x 

Star “Jax”  :20 seconds 

Mountain climbers :20 seconds 

Split lunges x :20 seconds 

Bicycles x :20 seconds 

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Burn Baby HIIT workout

As a busy mom, I’m always looking to create workouts that are quick, burn a lot of calories, hit the whole body and make me feel good!

This workout is all of that and I am excited to share it to you this week.


High intensity interval training {HIIT} is proven to be one of the most effective forms of exercise for burning maximum calories in a short amount of time. Hence why it’s my go-to if I’m short on time. I also like to add it at the end of a strength-based workout to help create that “after-burn”. (burning calories hours after your workout)


You can do this at home, in a hotel room, or at the gym.

No equipment required (I recommend adding a band)


HIIT Workout

2 Minute Warm-Up ( I jumped rope)

2x’s

:45 seconds each exercise

  1. Down Dog Knee to Elbow (go this from one of my best friends yoga classes at my favorite Studio on Palm —go check them out)

  2. Mountain Climbers

  3. jab cross jab cross + sprawl

  4. Jumping lunges

  5. Air Squat + kick back

  6. High Knees

  7. Launcher Push Up

  8. Lunge + Cross Body Crunch

  9. Reverse plank peddles

  10. Speed Skaters

little to no rest between sets

Cool Down + Stretch 

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**If you do not know some of these exercises, google is a good place to start or DM me on instagram. I will be doing this workout again and will try and film all of it so you can see what I mean by each one!

Brown-eyed Bestie Workout

This is a special workout with a lot of meaning!

My best friend Stephanie has been visiting for the past week—we have been friends since Kindergarten and played basketball and volleyball together. Fitness has always been important to us and I am so excited for her to start her new journey as a personal trainer!

I have been on cloud 9 having her here and I am so thankful for our friendship.

I was so excited when she agreed to put together a workout for my website!!

Here is her first workout —GOOD LUCK!


20-16-10-6

(complete 20 reps of every exercise, then 16, then 10, then 6)

Alternating DB clean to lunge

Burpees

Alternating V-ups (opposite hand to opposite foot)


We will be posting a video of us doing this workout tomorrow so be sure to check it out!

Be sure to record your time.


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