The Blog

Kid-Friendly, Home Workouts

Hey everyone and happy Friday! How has your week been? I’m still basking in so much goodness from the YACC Retreat…it was truly an amazing time and is so fresh and real in my memory. A day spent climbing with my sister- and brother-in-law afterward coupled with a roadtrip home to Calgary have left Mikey and I tired but grateful, ready to be home and get back into a routine! That routine began today with some time spent reading my Bible. I saw on Jenna’s site that she’s doing a 21 day yoga challenge because it typically takes 21 days to form a habit. I loved that idea but since I am not the biggest yogi, I decided to employ it in another way: I’m committing to start my day off with reading my Bible. I would love for my day to feel incomplete if I didn’t begin it by connecting with God in this way, and an online forum is a great place to keep yourself accountable, so here’s to day 2! Open-mouthed smile Multiple loads of laundry ensued plus a fun trip to the grocery store (always awesome to fill the house with good-for-you, real foods!) and included a BodyRock workout in there too.

That workout plus some recent emails from a few friends got me thinking it was time to post another at-home workout that anyone of any level can do. It’s important to remember to mix up your routine from time to time to prevent plateauing in your results and strength, and it’s valuable to remind yourself that you can get fit and maintain your fitness from home with very little equipment and time spent exercising! Here are a few moves you can incorporate into your daily life that will make a difference in your body (and mind)!

Before I go any farther, I simply want to remind you that while I am a certified personal trainer, each person should know their own limits and consult with a medical professional before beginning any new exercise program. Hopefully this can be a launching pad for your own fitness! You know your limits better than anyone else in terms of pushing yourself and respecting your own body’s abilities.

  • Squats – I am an absolute broken record when it comes to squats. You can do them with just your body weight or with added elements to make them harder. The most functional of moves, this exercise will fire your lower body muscles up like a furnace for your metabolism for the day and is great for your abs! A good time to get them in? When you’re brushing your teeth!
  • Push Ups – Think you can’t do a push up? Think again! Perform them against the wall, lower against a countertop, against a chair for added difficulty, on your knees on the ground, or on your toes all the way out. This move works your core (keep your abs tight and lower back from drooping!), your back, your triceps, and your chest.
  • Lunges – With your abs engaged, stand up on your toes and take a big step out with your right foot. Keep your back tall and lower your left knee towards the ground (visualize lunging “down” rather than “forward” to keep your right knee from going over your right toes). Come back up and do it again. Once you are stable and confident here, add a biceps curl at the bottom of the lunge, perform walking lunges around your house, or ramp up the intensity with some jump lunges! So many variations on a simple and effective move that targets your entire lower body.
  • The Plank – Oooh, the dreaded plank. Winking smile This one works your whole abdominal band! drop into “push up position” but from your elbows which should be situated directly under your shoulders. Abs stay tight, body stays in a straight line (hips not up in the sky, lower back not sagging), and hold. There are many variations on this move too, but start here and increase your total holding amount by 5 to 10 seconds as you gain strength. A GREAT move to perform during commercial breaks off and on before you plop back on the couch again; you’ll be surprised how hard it gets you breathing!
  • Burpees – Got only 10 minutes to move today? Do burpees! They use basically every muscle, jump your heart rate up, and leave you feeling spent after only a few minutes. Jump up, hands in the air and land down on the ground; jump your feet back into plank position from your hands; perform a push up; jump your feet back up to your hands and jump up. That’s 1 rep. Taking short breaks as needed, try doing burpees for 10 minutes if that’s all you have and see how many you can do!
  • Jumping Rope – Practice makes perfect with this exercise. Don’t give up when you’re learning to incorporate jumping rope into your exercise routine – you will improve! Try jumping as many times as you can for 45 sec and then break for 15 sec; repeat for 5 – 20 minutes as you have time and are able fitness-wise. This is a great way to get the mots bang for your buck if time is short and is also a great exercise to tack onto the end of a weight workout for your heart (and shoulders, legs, abs – you’ll feel it everywhere!).
  • Compound Exercises – Think about real life: when you walk, cook dinner, work, etc you’re using more than one muscle to live. That’s why I love compound muscle exercises – because we never live using one muscle in isolation. You will get more benefit, calorie burn, and typically core work by performing your exercises in combinations. A great example of this is the Squat+Curl+Press and the Lunge+Shoulder Press (ignore the hilarious music that goes with those videos!). Another killer move is the Dumbell Plank Row (you can also add a push up in after each row) – a wonderful way to target the back and core while fatiguing the body!

Below are a few videos from this past winter to help you get started; sometimes it’s nice to have a visual.

Warm Up:

Warm Up: never skip it!


Work Out: Use Your Body!

Work It: 50 sec on, 10 sec off: max reps, 5 times through. Have fun!


Remember to Cool Down & Stretch

If you’re pregnant, remember that there are other ways to get your moves in. Using an exercise ball is great, especially the further along you are, because you can sit on the ball for added difficulty (rather than in a chair or on a machine) but still be in a safe position and then perform:

Hopefully that helps some of you get started! A mish-mash of fitness thoughts, a sample workout, plus some moves that would be great to incorporate into whatever you’re already doing. I leave you with a question:

What are you doing to move more this weekend? I’m playing with my cute little 6 year-old friend on Saturday and am sure there will be some soccer and t-ball involved. Winking smile After I post this, I’m headed out the door for a run in my Vibram Five-Finger shoes and plan to do a weights workout tomorrow morning.

Live well & be well friends,


** Also, a special thanks to Attune Foods, who chose my entry and are giving me a free ticket to the Healthy Living Summit in Philly in 2 weeks! I am thrilled at the opportunity to go to this sold out conference and cannot wait to connect with other bloggers and learn more about the many facets of healthy living! **

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Comments ( 0 )
  • pathletic says:

    hi! i read your blog once in a while (better than it sounds, i rearly read a blog more than once;) for inspiration and motivation to keep on eating healthy and run on, you´ve got one of the better fitness blogs on the net, i think!

    usually, besides running (25-30 miles a week), strength training in the summer time (more strength trainig in vinter when it is not as tempting to run) for me comes down to plank and push ups for me, 2 min x 6 plank and 20 x 6 pus ups. i like to think that thats enough, but i saw these work out videos and i´m not so sure anymore.. is it possible to maintain somewhat “good” fitness without this long repertoar of excersises? (of course, the more the merrier, but when you try to limit it to a minimum)

    some insecurity there, but! i also wanted to share a recipe, almond and banana butter, if you haven´t tried it?
    real simple;
    ground almonds in food processor and add a bit of oil (coconut, flax, whatever you like) and salt to taste. then add a ripe banana or two or three, depending on how much almonds used and what texture you like. it is fantastic! hehe, at least i love it..

    once again, this blog is wonderful, you are such an inspiration
    have a beautiful day! xx jenny

    • Bon says:

      Hi Jenny! Thanks for your comment – especially coming from a once-in-a-while reader, I really appreciate you taking the time to write. Glad to pass any inspiration and motivation along, and comments like yours really encourage me to keep doing it.

      I think your gravatar name of “pathletic” is so not applicable – you run a lot and seem to be doing a good amount of maintenance work. It sounds like what you’re doing is indeed enough to keep up your fitness, but I guess the question is what is your goal? Are you trying to see change in a certain area, or are you content with where you’re at right now? If you want to see change, you have to vary your routine; mixing it up (like, even with the workout in the video) will challenge your muscles differently so they grow rather than plateau. That would be my main question…that and how you’re eating, because if you eat super clean you don’t have to do as much physical work if you’re more or less happy with where you’re at right now.

      …do those thoughts make much sense? 🙂 I hope so! Let me know if you have any other questions or thoughts!

      As for your recipe, I’ve never tried it but I love the idea of it – I will see if I can grind it up myself or use my blender as I don’t own a food processor (sure wish I did – would love to make good use of it!)…thank you!

      Again, I appreciate your comment – keep up what you’re doing and let me know if you try changing your routine up! – your muscles (and the change for fun) will thank you. 😉

  • Shawna says:

    I signed myself, my husband and the kids up for a 5K walk on Sunday benefiting Ronald McDonald House. Trying to teach the kids about being active and helping others in one event. But, we will be celebrating a birthday afterwards with hot dogs and cake, so we will have to tackle healthy eating another time. 😉 Have a good weekend!

    • Bon says:

      Hey Shawna! How did the walk go yesterday? That’s so fun! What a great message for your kids like you said – being active AND serving others…so cool. I had my share of “treat” food (just see Monday’s post!) and just had some leftover brownies now, so no worries – I think healthy eating is stiking a livable balance! Great to hear from you.

  • marilyn chalmers says:

    Hey Bon…loved the workout…I may try that one with my bootcamp this week! I can’t do that last one (the jump from the knees to the feet)…can’t even kind of do it…but I’ll do the modification!
    Keep up the good work!!!
    I miss you!

  • Angie says:

    Hey Bonnie,

    If you’re looking to stay accountable, try It’s a really cool site and we used to use it for interoffice competitions. I don’t think any of us made it to a real successful goal, but it was fun to check in.


    • Bon says:

      Awesome…thanks, Angie! Not sure if that works the best for me (good for me to find other means of accountability besides the computer which seems to distract me enough! lol), but I will check it out! I appreciate you thinking to mention it. 🙂

  • Katie Howell-Little says:

    I love this post! Thanks for all of the tips & the videos! Wish you lived here…I would love to have you as my trainer! 🙂 Please move here! 🙂
    Thanks for sharing!!!! Keep up the amazing work!

    • Bon says:

      Thank you, Katie! Your comment was SO encouraging – more than you can realize! I would a.) love to train YOU! and b.) live in the HAM! Oh man – that’d be a dream combo. 😀 If there’s ever anything specific you’re curious to read a post on, let me know and I’ll try to write something that interests you. Thanks again for your note!

  • Life to the Full · WIAW: summer photo edition says:

    […] was fun to receive some feedback from the workout videos I posted…if there’s interest, I’ll make sure to do more of them more regularly! Sometimes […]

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