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30 Minutes Workouts for Busy Mom's on the Go
Equipment Needed
Speed Agility Ladder
1. Push-ups into Mountain Climbers
This combination move target shoulder, chest, Biceps, Quad, Obliques, Abdominal, Hamstring and Hip Abductor.
2. Squat Jump to Sumo Squat Jump
This combination workout target glutes, hamstring, quads, and it tone calves.
Step 1: Start with standing with feet together holding a medicine ball and jump on the outside of the first ladder box then jump inside the second ladder box and jump on the outside of the third ladder box and so on.
3. High Knees
This High Knees Exercise, develops strength and endurance in the quad and it stretches the hip flexors.
Step 1: Begin at the end of the ladder with your body facing forward towards the first box.
Step 2: Lift your right knee up to your waist as if you are running forward stepping into the first box.
Step 3: Lift your left knee up to your waist level and then step into the second box Step
Step 4: Make sure your arms are bend at 90 degrees while you swing them back and forth. This is how you generate momentum.
Step 5: Continue this motion through the entire length of the ladder and once done sprint to the starting point and do it again.
4. Lateral Walking Plank
The Walking Plank strengthens your core muscles, shoulder and Abs.
Step 1: Start in the push-up position and place one hand into the first box.
Step 2: Step right hand and right foot quick to the right side and walk your left hand and left foot to meet. Laterally walking the hands along the inside of the ladder.
Step 3: Repeat this through each of the boxes the entire length of the ladder.
Step 4: Make sure while you move you hold your body in a raised position.
5. Plank Jump
The plank jump add dynamic twist because you are adding cardio, raising your heart rate and burns more calories.
Step 1: Start in a Push-up position with hands inside the first ladder square.
Step 2: Repeat this through each box the entire length of the ladder.
Medicine Ball
6. Hip Bridge
The Hip Bridge is one of my favorite exercises, it targets the Glutes and hamstring. You want to work on that booty, this is one of the exercise to do.
Step 1: lay flat on your back with your knee bent and feet flat on the floor.
Step 2: Place the medicine ball on top of your hips on the top of your body.
Step 3: Raise your hip off the floor pushing with your heels to lift your hips and lower body back down to the floor. Squeeze your glutes when you lift hips.
Tips: If you are a Beginner and a medicine ball is too much you can do it without it or you can use the resistance bands. It’s totally up to you what you can do. But if you are advanced you can add the resistance band for more core to this exercise.
7. Russian Twist
The Russian Twist works the whole abdomen core especially your obliques. So ladies for the love handles this is the exercise.
Step 1: Begin in a seated position with feet off the floor and bends knees holding a medicine ball in front of your chest.
Step 2: lean back keeping body-centered and twist the ball to your right hip return to center and twist to the left.
Step 3: Continue to twist back and forth for the desired amount of repetition.
8. Medicine Ball V-Pass
The Medicine Ball V-Pass is another abdominal favorite. It strengthens your core, improves your balance and coordination.
Step 1: Lie on your back on the floor with arms extended holding the medicine ball with both arms and feet extended straight out.
Step 2: In one movement brace your core and lift your arms and leg off the floor.
Busy Mom on the go are always pressed for time but you if you are looking for an inexpensive way to tone, build muscle and lose fat add an agility ladder, medicine ball and resistant bands to your program. You can do these exercise at the comfort of your own home. The agility ladder increases your cardio while improving your sports performance and the medicine ball improve your coordination and strength training. The great thing about having these equipment is that it doesn’t take much space in your home. I keep mines in my locker so when I’m on a tight schedule I use them and don’t feel like I rushed my workout.
What equipment have you added to your exercise program, if so how has it improved your workout? What exercise you’ve done with a medicine ball that has improved your core? Love to hear all about it. Email me and don’t forget to subscribe.
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