#fitgirllife- 4 Simple At-Home Workouts

The holidays are upon us, which means lot’s of traveling, hotels, and YUMMY FOOD! Have tons of fun, but don’t use this season as an excuse to let your workout and movement habits slip. I have 4 super simple at-home workouts here for you. Only two of these require equipment, and it’s just 2x 10 kg weights (which you can omit if you need to). These workouts can be done from ANYWHERE and will get your heart rate up in a short amount of time. If you try any of these, let me know down in the comments below:) Happy sweating!

Workout #1:

3 x 15 air squats

5 x 20 (total) high-knees

5 x 20 sumo squats on your toes

5 x 20 double skips in place

3x 20 (total) lunge pulses

3 x 10 (total) front kicks

4 x 30 second plank

5 x 10 butt-ups

3 x 20 (total) fire hydrants

3 x 15 push-up pulses

4 x 20 (total) donkey kicks

3 x 30 reverse crunches

3 x 20 glute bridges

Workout #2:

5 x 20 criss-cross jumps

3 x 20 (each arm) jabs

3 x 10 (each leg) single leg deadlift w/big water bottle

3 x 20 (each arm) upper cuts

3 x 10 (each leg) single leg sit-down squat

3 x 10 scapula retractions w/big water bottle

3 x 10 (each leg) raised split lunges on chair

3 x 10 raised push-ups on couch

3 x 20 (total) high knees

3 x 20 (total) butt kicks in place

3 x 10 (each leg) step ups on chair

5 x 10 overhead presses w/big water bottle

5 x 20 calf raises

3 x 10 (each arm) bicep curls w/big water bottle

*DANCE IT OUT IN BETWEEN SETS*

With 2 x 10 KG weights:

Workout #3:

2 rounds of:

50 crunches

40 flutter kicks on back

30 penguin side-to-sides

20 toe touches

10 push-ups

4 rounds of:

15 meter sprint

15 jumping jacks

10 meter side shuffle

10 butt kicks in place

15 meter backwards sprint

5 squats

10 meter side shuffle

With weight:

3 x 20 (total) bicep curls

3 x 10 tricep extensions

3 x 10 overhead press

3 x 10 rows

Workout #4:

3 x 20 (total) bicep curls

3 x 10 (each leg) lunge w/weight

3 x 10 overhead press

3 x 10 squats w/weight

3 x 10 (each arm) single arm snatch w/weight

3 x 20 calf raises holding weight

3 x 10 tricep extensions

3 x 10 rows

3 x 20 (total) calf raises in sumo squat position holding weight

4 x 30 second plank

2 x 30 seconds (each side) side plank

4 x 25 reverse crunches

4 x 50 penguin side-to-sides

4 x 50 ab chop chops

 

Top 15 Workout Jams #2- Pump Up

  1. Low- Flo Rida (ft. T-Pain) (https://www.youtube.com/watch?v=y1nM4OKvoXw)
  2. Believer- Imagine Dragons (https://www.youtube.com/watch?v=7wtfhZwyrcc)
  3. Buttons- Pussycat Dolls (https://www.youtube.com/watch?v=VCLxJd1d84s)
  4. Strip That Down- Liam Payne (ft. Quavo) (https://www.youtube.com/watch?v=vSW2M-BB1NE)
  5. Good Grief- Bastille (Don Diablo Remix) (https://www.youtube.com/watch?v=Iaa03itxNZ0)
  6. Fight Song- Rachel Platten (Wildbeat remix) (https://www.youtube.com/watch?v=hy9ns90vMz8)
  7. The Fighter- Keith Urban (ft. Carrie Underwood) (https://www.youtube.com/watch?v=GzT4p-OaJ5c)
  8. I Like the Sound of That- Rascal Flatts (https://www.youtube.com/watch?v=TIwKZLcQM0E)
  9. Something Just Like This- The Chainsmokers (https://www.youtube.com/watch?v=FM7MFYoylVs)
  10. There’s Nothing Holding Me Back- Shawn Mendes (https://www.youtube.com/watch?v=dT2owtxkU8k)
  11. Dessert- Dawin (https://www.youtube.com/watch?v=NZp_axebSfQ)
  12. Black Magic- Little Mix (https://www.youtube.com/watch?v=MkElfR_NPBI)
  13. My House- Flo Rida (https://www.youtube.com/watch?v=uo35R9zQsAI)
  14. Giants- Matt Nathanson (https://www.youtube.com/watch?v=KMbyup1xuFI)
  15. I Took a Pill in Ibiza- Mike Posner (Seeb Remix) (https://www.youtube.com/watch?v=foE1mO2yM04)

#fitgirllife: Healthy Habits

Throughout my journey to self-love and acceptance, I’ve found that it’s super important to set habits that make it easier to being healthier over, both physically and mentally.

Habit #1: Drink lots and lots of water. I always have a 24 oz. water bottle with me, and make sure to drink around 1 full bottle for each 2 hour swim practice (I swim twice a day). In addition to that, I drink about 3 full bottles (75 oz.) during the school day. During dinner, I drink about 1 glass of water and 1 glass of unsweetened iced tea (currently obsessed with Tazo iced passion tea). One really helpful habit I’ve started to do is to drink about 1/2 cup of water before I eat. This helps to ensure that you don’t overeat. Something I’d do more of if I didn’t swim early in the mornings is to drink 1 full glass of water first thing in the morning. This just makes sure that you replenish the water and electrolytes you lose while asleep. The most useful thing anyone’s ever told me was that water is to your organs what oil is to your bike chains, helps everything fun smoothly.

Habit #2: Prioritize movement. Make sure that you get moving at every single day. That doesn’t mean that you have to go on a long run or spend an hour in the gym, get creative. Whether it’s taking your dog on a walk, take the stairs, or doing a short yoga routine at home, you will feel so much better once you’ve broken a sweat. Find a routine that works for you and fits your schedule. If you’re busy, sneak in 3 five minute workouts during your breaks, if you aren’t feeling too well, do a low intensity yoga routine, just as long as you get moving.

Habit #3: Eat multiple smaller meals throughout the day. For the past 3 years, I’ve been eating about 6 smaller meals throughout the day and I find that I don’t get that sluggish feeling I do when I’m really full and that I have more energy during the day. This is really easy when I’m at school since it works perfectly with my school schedule. My biggest meal is typically dinner (which is right after practice so I’m usually super hungry) and we usually have lots of meat, veggies and rice or pasta. For breakfast my go-to is granola with yoghurt which fills me up after morning practice. During the day I like to snack on cut fruit, peanut butter, pretzels, rice crackers and cut veggies.

Habit #4: Stock up on healthy snacks. When I’m at home for a long period of time doing homework or just sitting watching TV, I never have the energy to make myself a healthy snack, so instead of keeping easy-to-reach bags of chips of cookies around, stock up on healthy rice crackers, natural peanut butter, protein bars or chia drinks that are easy to grab when you have the munchies. If you have a sweet tooth, bake a batch of healthy coconut cookies or chocolate banana muffins for the week to grab whenever you want a sweet treat.

Habit #5: Find time to pamper yourself. My favorite ways to treat myself are to do my nails, put on a face mask (I use the Freeman Beauty masks, Indian Healing Clay and Lush masks), do a deep hair mask or take a bath with a Lush bath bomb. I try to do a combo of about 3 of those every week and I feel that it just rejuvenates me and makes me feel special. About once a month I do a full-out at home spa session where I take a bath, while I have a hair and face mask on watching my favorite shows. Then I get out and use my favorite lotion all over my body and do my nails in my room with candles lit. It’s important to take the time to pamper yourself, especially with such a hectic school or work schedule.

Habit #6: Meditate. This may sound a little hippie-ish, that’s what I thought when someone first told me about this, but it’s totally not! Since I don’t know how to meditate on my own, I found an app that has different types of meditations you can listen to. It’s called InSight Timer and it’s FREE! I use one when I’m going to sleep (sometimes) that lasts for about 18 minutes. I don’t do this every night, but I find that when I do, I sleep so much better.

Challenge yourself to add a new healthy habit to your routine, whether it’s one of these or something you come up with yourself. Your body and mind will thank you!