Summer of Strong Monday Workout: Arms!
Plus 5 Tips for Scheduling Time for Exercise
Posted by lindsay wright
Today, we're going to do an upper-body circuit - think tank-top ready arms. But first, I’d like to talk about scheduling time for exercise. It's something that I hear often from my training clients when we’re trying to schedule our next session. They’ll often say something along the lines of, ”Before I started training with you, I just couldn’t find the time to work out.”
I nod in agreement or make a funny joke (I’m good at those), while in my mind, I can’t help but scream, “Actually, you’ve had this same amount of time. The difference is that NOW you’re choosing to use it for yourself.” If you work out for one hour a day, that’s only 4% of your total 24. FOUR PERCENT!
As mothers, time management can be a HUGE battle. I know that I personally struggle with finding the time to fit everything in and I’m a Type A-List Maker, so I know that it’s a problem for others, too.
How do we create spaces of time for exercise? How do we make it a healthy priority in our lives?
Once you’re ready to MAKE a commitment to health, you need a game plan for getting it done!
5 Tips for Creating Time for Exercise
- Schedule It.
You’ve surely got something in your house or at a desk that you write appointments on. Or maybe you don’t write anything down and keep it all organized in your head (God bless you). Take out this piece of paper or dry erase board (or your brain) and schedule your exercise time on a weekly basis. I personally have a small planner that I organize my day with. On Sunday evening, I sit down and orchestrate my fitness week. Viewing exercise as an “appointment” with yourself places VALUE on that time.
2. Ask For Help.
Take advantage of any free help you might have. Your husband, a friend, your mother-in-law. People hate asking for help, but it’s in our nature to WANT to help. Just ASK – the supportive people in your life would love to watch your little ones to help you meet your goal! In some cases, you might want to hire a babysitter while you take that hour for yourself. Justify the expense by viewing this as an investment in your future. In your marriage. And in your ability to keep up with your children.
3. Rise with the Roosters!
Get up and get it done! Set your alarm for 30-45 minutes before your children wake up. Utilize at-home workouts (like the workouts I’m creating for you!) and work out in your PJs. Sure, it might be hard getting up those first few times, but you’ll eventually create a healthy habit and change your body in the process. Bonus – in getting up before your children, you’re not taking valuable time away from the family!
4. Take Them and GO!
Invest in a quality jogging stroller or infant carrier! Carry lots of snacks and activities, then hit the walking path or high school track. You get exercise (and strength training – pushing 60 pounds of stroller/toddler weight is no joke!) and your children get some fresh air and Vitamin D.
5. Make It A Game!
Incorporate your children into your at-home workouts. Do pushups while your toddler sits on your back. Play leap frog! Make them run around you while you perform squats (a bit of “Ring Around The Mommy” – sorry, lame joke). If you’ve got an infant, rest them on your belly when you do crunches. The possibilities are endless, especially when you remember to keep it fun!
I’m calling today’s workout, “Tank Top Ready” since it focuses mainly on our upper body and arms! Instead of just typing out a workout for you guys, I decided to do it with you!!
What You’ll Need
A 5-10 pound dumbbell set
Interval timer (I use the Gymboss, but you can also use a stopwatch function on your phone or the free online-stopwatch.)
Three times per week, non-consecutive days. If your goal is weight loss, I suggest that you add in a cardio activity on the days in between (walking, running, swimming).
Here’s our REAL TIME arm circuit that can be completed in just 15 minutes! For advanced fitness levels, feel free to complete the circuit as many times as you like!
Summer Of Strong “Tank Top Ready” Arms Circuit
Sumo Squat with Front Raise
Perform each exercise for 50 seconds. Rest for 10 seconds, then move directly into the next exercise.
Repeat the entire circuit 2 times, for a total workout time of 15 minutes.
Check out my other workouts: Legs and Core
QUESTION: What are some ways that YOU create time in your day for exercise?? Any tips for new moms?
3 back to baby