Note: Affiliate links are in this post. But don't worry! I would never link my readers to anything that I didn't fully back 100%. Enjoy!
So I do have a gym membership, and I’ve had one for years. Before Athena was born I worked out there 6 days a week. But now obviously it can be a little more difficult to get here, between balancing my schedule and my husband’s and frankly just finding the time to do it as well. And let’s be honest with each other; there’s something about working out at home that’s just not as motivating as working out as the gym. But as long as we can find the motivation at home, the convenience factor is awesome. For me, I don’t have any weights at the house, save for this ancient medicine ball which actually comes in handy for a bunch of workouts.
So about a year a half ago, I decided to invest in some resistance bands. I ordered them from Amazon, and got them in resistant weights of 16 lbs, 18 lbs, and 20 lbs. Now initially I was using these to intensify my leg workouts and to help isolate muscles, but now I’ve gotten creative and I’ve been exclusively using them at the house for my leg routine. Something about these mindful muscle exercises really help to pump the blood and seriously make you sore the next day. It’s using those secondary muscles that you may not be using in the Smith machine while squatting.
Let’s be realistic about working out as well; somedays you might only have that 30 or 45 minuted stretch while baby is napping in order to squeeze in a workout. If you’re going at a high speed and upping the intensity of the moves however, you only need 45 minutes. I did this routine for about 40 minutes the other day and I was sweating profusely, and the next day I couldn’t sit down to pee. That’s an indicator of a damn good workout.
Note: If you have the set of differing pounds of resistance, always start with the lightest and work your way up based on how you feel. See photos of the workouts at the bottom of this post!
1.) Start with squats.
-Put the resistance band just above the knees and come down into your standard squatting position. Make sure the pressure from the band is not pushing your knees inward, which may take some counter pressure from you. Knees over ankles through the whole movement, keeping your chest up and steady. Do 4 sets of 15 squats.
2.) Glute bridges.
-Again, put the band right above your knees. Lay on the ground with your knees bent. Lift your butt off the ground while shoulders stay firmly planted. Make sure you’re squeezing at the top of your bridge, all the while make sure your knees are not caving in from the weight of the band around them. This one is sure to have your burning if you’re doing them correctly, it’s one of my personal favorites. Do 4 sets of 15 bridges.
3.) Lying hip abductions.
-This one is great if you carry weight in the outside of your hips like me. Secure the band around your ankles this time (I recommend the lightest one for this, trust me). Lie down on your side with one ankle on top of the other. Lift the top ankle upward to create tension in the band and a muscle flex in your hip abductor. Be careful not to strain too hard, you want to feel this in the muscle, not your hip joint. Keep everything steady and smooth throughout the movement. Do 4 sets of 15 reps hip abductions.
4.) BURNER SUPER-SET
-Congrats! You’ve made it here! Now I’m going to make you wish you hadn’t. This superset is sure to have you aching the next day.
—> Fire hydrants: keep the band on your thighs and move into a position of being on all fours. Starting on one side first, lift your leg in an outside upward movement, making sure that it stays bent as it originally was. This is another abductor movement. Do this on each side for 12 reps.
SUPER-SET = NO BREAKS BETWEEN THE EXERCISES.
—> Quickly follow the fire hydrants with kickbacks. Stay in the same position on the floor, and the band in the same place as well. Starting on one side first, kick your leg upwards to flex your glute. Keep the tension throughout the whole movement, isolating this in only your butt, not your lower back. Do this on each side for 12 reps.
Repeat this super-set until you can no longer feel life in your legs…in other words “Repeat until failure.”
Is the baby still sleeping? You still have life in you? DO IT AGAIN!
This is operation Hot Mom Bod and it is in full effect! Let’s get after it.
Mommy, wife, daughter, sister, friend, eclectic hippy, old soul.