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The busy mum circuit

Being a mum means being busy, and it can be hard to find the time to exercise but exercise doesn’t have to take hours out of your day. If you can add some a few exercises for just 10 minutes, you’ll actually feel more energised because your heart with be pumping and there will be extra oxygen flowing through your muscles.

It’s possible to squeeze in a quick, fun workout and if your kids are old enough they can have some fun and join in.

Perform these like a circuit: Do one set of each exercise with a short rest in between. Remember to grab some water and then repeat twice more. Before you start, make sure you are nice and warm; going for a walk to the park with your bub is a great warm up!

 

Chair Dips

Sit on the edge of a sturdy chair, with hands next to hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back close to the chair, then push back up. Do 10 to 12 repetitions.

 

Wall Squats

Stand in front of chair, feet hip-distance apart, toes forward. Lean chest slightly forward. Bend knees, slide down till your thighs are parallel to the ground, then stand up. Keep your weight in your heels and keep knees over toes. Do 10 to 12 reps

 

Modified Push-Ups

Get down on all fours in a push up position with your knees together, use them as your support. With your hands slightly wider than chest. Head, neck, back and butt should be in alignment. Keeping your abs tight, bend elbows and lower chest toward the floor. Press back up. Do 10 to 12 reps.

 

Standing Hip Extension

Stand with feet hip-distance apart. Shift weight to right foot, and extend left leg behind; lift and lower left foot, squeezing your butt. Use a chair for balance. Do 12 to 15 reps, then switch.

 

Raised plank

Set up with your feet up on a bench or sturdy surface not too high off the ground with your body in a plank position, wrists and shoulders aligned, hands shoulder width apart.  And hold it there!

 

Burpees

Get out in the park with your little ones and perform 45 seconds of burpees, definitely one the kids can join in on, and they work your entire body! Quickly moving from standing to squatting to a push-up position is going to challenge all of your muscles.

 

Remember these quick tips when you’re thinking about getting into a new fitness routine.

 

Set goals

Write out your goals along with the smaller tasks you are going to need to do to reach those goals and plan when and how you see yourself doing it. Schedule in your training sessions like an important business meeting with yourself, and prepare your food for the week.

 

Cut sugar

Eating a diet that is rich in whole foods and food products that are minimally processed and do not contain artificial ingredients is going to make you feel a lot better and give you the energy that you need. You'll consume more vitamins, minerals, phytonutrients, and other important compounds. Plus, it’s a great habit to pass on to your children because they’re developing their relationship food because of you.

 

Invest in a trainer

They have the resources and can give you the tools you need to transform your body. Having a great team of trainers or likeminded people around you is going to help you keep going when you feel like giving up.

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