I have shifted my 2 hour + workouts to consist of short, intense workouts of 30-45 minutes total. I do them 5 days per week, preferably first thing in the mornings before the day flys by!
My workouts are very, very focused and I max out my efforts each time. No wimps, wasting time or chit chat. The workouts are wall to wall movement, pushing to the limit every rep. *If you are new to fitness or have taken a break from working out, you can still do these exercises and workout routines. Just take the intensity down until your fitness level increases. The key is to keep moving and push to you max at your fitness level.
I select the most effective “compound exercises” to strengthen the most muscle groups in each motion.
I hope that you will try my workouts and the exercises I post. All of the exercises I select are “compound” moves which mean you work multiple muscle groups each time. This is a must for busy moms, as you will get faster results in the same amount of time spent training.
One of my favorite exercises is called the Knee Tuck Jump. This exercise is a Plyometric exercise which forces the upper and lower body to work together as one. If you follow my career you know that I am all for maximizing every second and not wasting time. This holds true for the exercises I choose for my workouts. I never go to the gym or workout at home without carefully planning my workouts.
I hope you will get up and try this after you read this post. Better yet, include it in your daily fitness regime. Here it is!
Knee Tuck Jumps
I love doing Knee Tuck Jumps!
Knee Tuck Jumps are one of my very favorite compound exercises! I literally do them all of the time. My kids think I am so funny because if I have a few extra minutes, I’ll do 20 Knee Tuck Jumps instead of just “standing around.” The way I look at it, why waste time when I can burn some calories, right?
Here is why Knee Tuck Jumps are one of my favorite exercises.
- they are easy to do anywhere: home, gym, beach
- don’t require any equipment: just you!
- they burn lots of calories
- build explosive muscle strength
- strengthen your core
- flatten your stomach
- your abs
- your legs
- your butt
- increase energy
- helps you lose fat (when done in a row for a set duration combined with eating less calories than you’re burning)
- they are really fun!
Sorta like a Fitness Magic Pill!
Here’s how you do them:
Start with feet in athletic stance, knees slightly bent, core tight, shoulders back and down.
Lower into a squatting position, place your hands parallel to the ground
… and then EXPLODE upward tucking your knees toward your chest. *If you are a beginner, don’t try and lift your knees up as high, instead gradually increase how high you can lift your knees as your strength improves.
Tip: focus on keeping your back straight and not bending forward towards your knees. Instead, engage your abs, bringing your knees up TO YOUR CHEST. I like to put my hands flat, my upper and lower arms at a 90 degree angle, giving me a target for my legs. Once you master the form, try and do them as many times as you can in a row. Start with 5, 10, 20….Work up to 5 sets of 1 minute intervals.
I hope you give this a try and post in the Comments section below, the number of Knee Tuck Jumps you were able to do in a row without stopping (or before your kids interrupted you!) Stay Fit Moms and Keep moving!