• Enabling Your Passion For Healthy Living
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
    • YouTube

Sarah Fit

Enabling Your Passion For Healthy Living

  • Sarah Fit
  • Home
  • PARENTING
    • Pregnancy
    • Postpartum
    • Nursing
    • Parenting
  • RECIPES
    • Kid Friendly
    • Breakfast
    • Lunch
    • Dinner
    • Gluten Free
    • Vegan
    • Vegetarian
  • FITNESS
    • Fitness Videos
    • Prenatal Fitness Guide
    • Abs
    • Legs
    • Bodyweight
    • Strength Training
  • LIFESTYLE
    • Beauty
    • FASTer Way
    • Wellness
    • Motherhood
  • TRAVEL
    • All Travel Posts
    • Boston
    • Cape Cod
  • SHOP
    • FASTer Way To Fat Loss
    • Amazon Shop
    • Shop Instagram

A Workout To Do During Nap Time

Tweet
Share
Share
Pin
0 Shares

The first six weeks after Tommy was born, I really had zero motivation to workout. I never thought I would enjoy the time off so much. As soon as I got back into the swing of things though, I remembered why I I love exercise. It just makes you feel accomplished and more energetic, especially when your day is dedicated to just keeping your baby fed, safe and happy.

Every Tuesday, I upload a new video to my YouTube channel. Yesterday’s video featured a workout that is perfect for moms to fit into their day at home, especially during nap time. It is not specific to new moms though. It’s also great if you live in an old apartment with thin walls or have to keep quiet for various reasons. I remember once doing a Jillian Michael’s video and my landlord, who lived 3 floors down, calling to ask what is God’s name I was doing. Good ol’ Southie.

At Home Workout no text

This workout features a timed circuit. There are 6 moves. You’ll do each move for one minute. Rest for 0-60 seconds and repeat the circuit two more times for a total of 18-20 minutes. You do need a pair of dumbbells so you can do this workout at the gym too. It’s not just for doing at home. It works the entire body but focuses on your core muscles, as well as getting your heart rate up.

Total Body At Home Circuit Workout – Quiet! SHHHHH

Move #1. Walk Out Plank with Push Up

Start standing up. Walk hands out into push up position. Lower down into a push up, and then walk hands back in towards feet. Repeat.

Move #2. Plank with Oblique Hip Rocks

In a forearm plank position, with elbows in line with shoulders, lower your right hip towards the ground as you twist at the obliques. Come back to center and repeat twisting to the left. Continue to alternate sides. If this is too hard, just hold the plank.

Move #3. Squat with Bicep Curl to Shoulder Press

Using 5-12 lb dumbbells. With feet a little wider than hip width distance apart, squat down like you are sitting in a chair with weight in your heels. Keep shoulder blades pinches together and back flat. As you stand back up, curl weights up towards shoulders with palms facing in. Rotate palms to face out and then press weights up overhead. Lower weights back down by hips the same way they went up to return to starting position. Repeat.

Move #4. Dumbbell Swing – aka Kettlebell Swing but with a Dumbbell

With legs wider than shoulder width distance apart, hold your heaviest dumbbell in one hand. Squat down so legs are parrallel with ground and squeeze glutes as you straighten legs. Your arm should raise dumbbell up to shoulder height where you switch which hand is holding the weight. Lower back down into a squat a fluid motion as dumbbell comes between legs. Pop back up and switch hands again, repeat.

Move #5. Deadlift with Row

With feet 6-12 inches apart, hold both dumbbells again and lean forward at the hips with a slight bend in your knees. Lower down as far as you can do keeping back flat. Row weights in by sides, pinching shoulder blades together, shoulders pressed down away from ears. Lower weights, squeeze glutes and stand back up keeping back flat. Repeat.

Move #6. Renegade Row with Frogger

Start in a high plank position holding weights in both hands. Row the right arm up by side, bending the elbow keeping plank position. Then row right arm again this time fully extending the weight overhead. Return to start. Now, add in a little hop by keeping hips low and feet jump up towards hands quickly and back out. Repeat on the left side.

If this move descriptions are confusing, that’s what the video is for! Watch it here but no it’s not in real time, you’ll need to use your phone or watch to keep time. Grab your favorite playlist and get to work!

Social Butterfly:

  • Tweet
  • Share on Tumblr
  • Print
  • Email
Tweet
Share
Share
Pin
0 Shares

Related

Tweet
«
»

Fitness, Intervals and Circuits, Motherhood, strength training, Video, Workout Video 3

Comments

  1. Cassie says

    May 27, 2016 at 10:50 am

    Any quiet workout is super helpful for me! I workout pretty early in the morning and I don’t want to disturb the rest of my slumbering family, haha!

    Reply
  2. Rebecca Dawkins says

    May 31, 2016 at 3:23 am

    Me too workout very early in the morning and my family got irritated with this! Now, I’ll keep these things in my mind and try to workout quietly, so that my mom doesn’t scolds me in the morning :-p . thank you for sharing this.

    Reply

Trackbacks

  1. Post-Baby WorkoutS - My Healthy, Happier Life says:
    July 27, 2017 at 11:16 am

    […] Sarahfit.com – Has lots of great information about the transition back to working out after having a baby as well as postnatal workouts. […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Latest Videos

25-minute Prenatal Workout – Full Body, Medium Dumbbells, Low impact

My Top Tip For Losing The Baby Weight in 2021

At Home Workouts Quarantine Edition

This 14-Day Reset Will End Those Holiday Sugar Cravings

More Videos

Recent Posts

  • Korean Meatballs – Family Macro friendly, meal prep idea! January 31, 2023
  • Tracking Macros while Breastfeeding For Weight Loss January 19, 2023
  • Thriving instead of Surviving The Holidays November 3, 2022
  • How to meet your career and health goals while traveling for work October 25, 2022
  • An Overview of the FASTer Way To Fat Loss – Review September 6, 2022
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter
  • YouTube
  • HOME
  • ABOUT
  • CONTACT
  • DISCLOSURE
  • PRIVACY
  • Facebook
  • Instagram
  • Pinterest
  • Tumblr
  • Twitter
  • YouTube

Subscribe to our list and get your Free printable PDF of my Prenatal Fitness Guide including 6 workouts, 2 for each trimester!

Join the waitlist and learn more about the most efficient fitness and nutrition program on the market and get updates on my upcoming rounds!

Copyright © 2023 · Darling theme by Restored 316

Copyright © 2023 · SarahFit.com

 
Loading Comments...
Comment
    ×
    loading Cancel
    Post was not sent - check your email addresses!
    Email check failed, please try again
    Sorry, your blog cannot share posts by email.