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Quick Workouts for Busy Women

   

Quick workouts are important when you are busy.  You want to work up a sweat, but you don’t have all day to get it done.  I’ve rounded up one of my favorite series of routines to share today.  These fast and easy workouts take just 10 minutes each and cover the legs, arms, core, butt and chest/back.  You can focus on a single area or combine the routines to enhance your workout.

       

Quick Workouts

Quick workout for your legs
Quick Workouts - Work Your Legs

Quick workout for your butt
Quick Workouts - Work Your Butt

Quick workout for your core
Quick Workouts - Work Your Core

Quick workout for your arms
Quick Workouts - Work Your Arms

Quick workout for your chest/back
Quick Workouts - Work Your Chest

A quick warm up and cool down is recommended before doing these routines. Follow the links if you need instruction on performing any of the included exercises. You’ll find more detailed information there.

If you want to turn these any of these quick workouts into a high intensity interval training (HIIT) session you can increase your intensity/pace of each exercise and add a short period of rest between each exercise. Experts suggest that HIIT sessions can help you burn calories long after you’ve completed your routine.

You should always check with your doctor before beginning this or any exercise program.

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

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This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

30 Day Squat Challenge

   

Looking for a squat challenge to increase your squatting prowess? Try this 30 day version to gain increased strength and balance. There are many benefits to doing squats: they’re equipment free and like many body weight exercises there’s at least one version almost anyone can do. Squats also target several muscles in your lower body including your quads, hamstrings and glutes.

       

This 30 Day Squat Challenge is geared more towards the beginner.  It starts off with a basic/standard squat, moves to a sumo squat and then ups the difficulty by moving to single leg, squat jumps and plié-style squats.  If you are more advanced feel free to add additional reps or styles to the challenge.  Here’s are some helpful videos on how to do each squat version:

Basic/Standard Squat

Sumo Squat

Single Leg Squat

Squat Jump

Plié Squat

30 Day Squat Challenge

I recommend printing off this graphic and crossing off every day you complete:

30 Day Squat Challenge

Improving your squat should be a challenge, but don’t hesitate to modify things if you need to.  Squats can be hard on your knees if you don’t maintain good form. To get the best results make sure to check out the video links above for form reference. You can revert to an earlier day in the sequence, shorten the number of reps or substitute one kind of squat for another if needed. The goal here is to gradually add activity and improve a little each day no matter what your fitness level. Pain is not an indicator of progress with squats so if you feel pain discontinue squatting until the issue can be addressed with a medical professional. And remember, you should always check with your doctor before beginning this or any exercise program.

If you want to participate in more fun workouts give these a try:
30 Day Push Up Challenge
30 Day Wall Sit Challenge
30 Day Plank Challenge
20 Yard Dash Workout Routine
Killer Countdown Workout Routine

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

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This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Deck of Cards Workout

   

This Deck of Cards workout is a fun and easy way to get moving. To complete this workout you’ll need a full deck of playing cards. Each suit is assigned an exercise: diamonds are jumping jacks, clubs are squats, spades are push ups and hearts are burpees. Each card drawn represents the number of reps to be completed. Face cards are 10 reps. Jokers are 20 reps, exercise of your choice.

       

Here’s are some helpful videos on how to do each exercise:
Jumping Jacks
Squats
Push Ups
Burpees

Example draws:
4 of clubs = 4 squats
7 of diamonds = 7 jumping jacks
Joker = 20 reps, exercise of your choice
8 of spades = 8 push ups
5 of hearts = 5 burpees

Draw a card, complete the exercise and repeat until you’ve gone through the entire deck.

Deck of Cards Workout

Deck of Cards Workout

 

The Deck of Cards Workout can be adapted to fit many skill levels. Wall or knee push ups can be done in place of standard push ups. Various squats such as sumo, standard or pistol squats can be employed. The modified jack or cross jack can replace standard jumping jacks. Burpees can include push ups and/or jumps on the down and up portions respectively, or you can do them without. Rest periods can be increased or decreased as needed. Make this workout work for you. And remember, you should check with your doctor before beginning this or any exercise program.

If you want to participate in more fun workouts give these a try:

30 Day Push Up Challenge
30 Day Wall Sit Challenge
30 Day Plank Challenge
20 Yard Dash Workout Routine
Killer Countdown Workout Routine

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

You are More than a Number

   

You are More than a Number - Fitness Motivation

       

You are More than a Number

You are more than the number on your scale.  You are more than a dress size.  These numbers do not determine your worth or your beauty.  These numbers should not dictate the way you feel about yourself.  They are just numbers; a small part of the overall picture that makes up you.

Don’t beat yourself up if you aren’t where you want to be.  Don’t punish yourself for not fitting into a specific box.  Make small, sustainable changes towards your goals and celebrate what and who you are in this moment.

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

You Don’t Have to be Perfect! Fitness Motivation

   

Happy Friday!  Today I offer you a bit of fitness motivation:

       

 

Fitness Motivation

You Don’t Have to be Perfect.

It’s easy to get wrapped up in the non-sense that is “perfection”.  What one person deems as perfection may be another’s failure, what matters is that you are happy with you.  Don’t compare yourself to others.  Instead, measure your growth against yourself.  Realize how far you’ve come and be proud of yourself no matter where you are on your journey.

 

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.