At-Home Workout for Busy Parents

March 1, 2016

The alarm clock rings, you get the kids ready, whip up some breakfast, pack lunches, drive the daily carpool and then head to a full day of work — sound familiar?

Life as a parent can leave very little time to hit the gym. Here at Green Valley, we’re all about finding quick, easy, and innovative ways to eat and live better. That’s why we created this simple workout plan to burn calories and build muscle that you can do right at home. All you’ll need is a chair, a yoga mat and these five moves.

Here’s how it works: Perform this workout as a circuit by completing 12 repetitions of each exercise, moving immediately from one exercise to the next. Make sure to hydrate and rest as needed. What makes this workout perfect for you? You can repeat this circuit as many times as you want. Whether you have 10 minutes to spare before picking up the kiddos from school or an hour before bed, you can modify the workout based on your own schedule.

Incline Pushup
As a parent, you are a master of multitasking, which means that you’ll love incline pushups. You’ll tone your chest, arms, and core with just one exercise. Start with your palms on the edge of the seat and walk your body into a plank position. Bend your elbows and lower your body towards the seat while keeping your body in a straight line. Push your body back up with a soft bend in your elbows.


Chair Dips
Dreaming of toned arms? Chair dips are sure to do the trick. Sit on the edge of a chair with your hands next to your hips. Slide your bottom off the seat and hold yourself up with straight arms. Lower your body as you bend your elbows to 90 degrees, and straighten as your lift your body back up.  

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You’re already a super parent so you might as well work out like one. Lay with your face down on a mat. Extend your arms completely overhead and stretch your legs behind you. While keeping your quads and stomach pressed against the mat, lift your legs and arms by squeezing your glutes and lower back muscles. Pause for three seconds in a superman position and lower back down.


Chair Bridge
A strong pair of legs are a parent’s best friend. They give you the power that you need to get through the hundreds of tasks you do day-to-day. Lay down on the floor with your feet on a chair. Drive your hips to the ceiling by pushing your feet into the seat. Squeeze your glute muscles at the top, while keeping your body in a straight line from your shoulders to knees. Gently lower your body back down.


Standing Hip Extension
This move may require little movement, but trust us, it creates a big body burn. Stand with your torso upright and feet hip distance apart. Lightly hold onto the chair for balance. Shift body weight into your right foot. Lift your left leg off the ground and extend it behind you. While squeezing your glutes, slightly lift and lower the leg off the ground. Once you’ve completed 12 repetitions, repeat exercise on the other side.


Incorporating an at-home workout into your busy schedule is totally possible! With our simple routine, you’ll be on the road to becoming an even healthier and stronger parent. Got any exercise tips for parents of your own? Let us know in the comments section of our Facebook page.