Hi friends! Happy Monday! I hope you’re having a wonderful day and enjoying the new year so far. We had a relaxing weekend around the casa.
The Pilot and I had an at-home caviar date after the kiddos were asleep,
we watched Soul as a family, hung out at the park, I lurked the Humane Society website (as I do every single day),
and went to my mom’s for new year’s menudo.
I also spent a lot of time going through your amazing survey responses and crafting my editorial calendar for the year.
As I went through the fitness struggles portion, hundreds of women had the same exact challenges:
consistency,
time,
and motivation.
And I TOTALLY GET IT.
Our routines were completely flipped upside-down in 2020. Many of us went to teaching kids at home with our own work schedules to shuffle, our motivating classes and gym environments were closed, and we had to somehow work fitness into our daily lives with limited time and resources. We adapted and adjusted, but it was a huge shift and continues to be a mystery and struggle for so many of us.
The day can look something like this:
Planning an at-home workout for sometime during the day. Ending up being busy with the kiddos and losing energy and motivation as the day wanes. Skipping meals because I’m too stressed/busy, snacking on chips or small bites instead of making a nourishing meal for myself. Putting the kids to bed and slumping onto the couch, too tired from everything to work out.
I understand what it looks and feels like because I’ve been there!!
My motivation naturally wanes throughout the day and as time passes, I’m less and less likely to get in a workout. Before I know it, it’s Netflix and wine o’clock.
Over time, I’ve learned the secret to shuffling short and effective workouts into my day so I can maintain consistency and keep my energy levels high for what I’d like to do. I’ve made fitness a priority because I know that I’m a better mom and human when I get in my workout. I feel energized, I make healthier choices with my nutrition, and I’m happier when I get in daily movement. I’ve also been able to create some strength and performance gains while working out almost entirely at home for the past 9+ months.
With my experience as a certified personal trainer and women’s fitness specialist, I really enjoy putting together workout plans that are safe, effective, and crafted for maximum results with a minimal time commitment. Let’s get in, get out, and get on with our day.
After reading so many of your responses (thousands!), I felt like I had to create a home workout challenge for us to do together this month to build consistency routines back into our lives and get the motivation going. (With resources and ideas on how to keep it going even when the challenge is over!)
Here’s how the #HomeWorkoutWarrior challenge works:
– We’re focusing on consistency and motivation as we head into the new year. So many of us had our fitness routines thrown upside-down in 2020, so this is the perfect way to restart the momentum. These are quick, challenging workouts with a solid training split. All you need is a pair of dumbbells!
– This is an INSTAGRAM challenge! You will “check in” each day via Instagram stories or in your feed, using a photo (can be a sweaty selfie, a quote, shot of the gym, you and a partner, equipment, inspirational meme, whatever). YOU WILL HASHTAG ALL POSTS using “#HomeWorkoutWarrior” and also the DAY of the challenge it is for you. For example, my description might be “Just finished the total body workout! Sweating my face off and feeling strong @fitnessista #HomeWorkoutWarrior #Day1” – I will be sending you examples of posts via email after you sign up! You don’t need to share on IG to receive the workouts; this is just to be entered to win prizes.
– To complete the challenge, you must complete 5 workouts in 7 days. Join hundreds of other women participating in this challenge and we’ll be cheering for each other along the way!
– The workouts are challenging and intense. Don’t worry, I’ll be providing video workout tutorials and modifications as we go.
– How to win: everyone who completes 5 workouts (verified by Instagram shares) is entered to win the grand prize: goodies from some of my favorite healthy living brands, APL sneakers, and a year access to Fit Team.
Some of the problems I’ve seen with other online fitness challenges:
– Total body workouts multiple days in a row. If movement is the goal, that’s great, but if you’re looking for a long-term plan and results, you need a smart strength training split. By working your entire body (especially to fatigue) every day, you’re setting yourself up for burnout and possibly injury. This plan is set up with a safe and super effective training method to build strength, burn fat (if that’s your goal), give you some motivation mojo and consistency.
– They’re too dang long. In the past, I’ve done 4-week (even 12 week!) fitness challenges and it can feel daunting to go from zero to 4 weeks straight, especially when you’re working hard. I feel like a weekly plan is the perfect amount of time to really push yourself and stick with it, and I’ll be sharing ideas on what to do AFTER the challenge is over. I don’t just want to give you workouts; I want to set you up for long-term success.
– Accessibility. You don’t need any fancypants equipment to join in the fun. All you need is a mat, water bottle, and a set of dumbbells.
Are you ready to go for it?? Join hundreds of other women here and let’s go after those fitness and consistency goals. Get more details here and please email me or leave a comment if you have any questions.
Happy New Year and happy day 2 of the LSF 30 Challenge! We are so ready for this month and to kickstart our 2021 off with this incredible, FREE fitness challenge! We’re are on day 2 of the detox (free in your sweat starter) and feeling amazing. This week is going to be a great one, so grab your mats and let’s get sweaty.
Haven’t joined the LSF 30 Challenge yet?!
Okay girl, if you haven’t joined the challenge yet, what are you waiting for?! For the next month, we’re going to sweat it out, start this year with clean nutrition and get in lots of acts of self care during the brand new LSF 30 Challenge! This challenge is completely free and gives you 30 days of workouts, recipes and a 2 day detox, and tons of self care ideas! Get ready to kick off 2021 right! Want more details? Check out the LSF 30 blog post to learn more and sign up!
Start this womens new year workout routine and get ready to see change!
Access the Free Daily 10 in the LSF app! Download on your itunes or google play stores.
#LSFFeelinYourSelfFriday: Dance like no one is watching! Like, actually. It feels really good, especially after a sweat sesh!
New year, new goals! Check out the brand new blog post on my 2021 resolutions and how I’m sticking to them! I have set some pretty solid goals for myself this year and I’m ready to crush it. I’m giving you tons of tips on how you can actually stick to your goals this year. Check it out!
No matter which at-home workout you pick, I want you to start with one important thing:
Warm-up!
I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.
This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.
Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:
If you’re curious, here’s my personal (advanced) warm-up:
Jump rope: 2-3 minutes
Jumping jacks: 25 reps
Bodyweight squats: 20 reps
Lunges: 5 reps each leg.
Hip extensions: 10 reps each side
Hip rotations: 5 each leg
Forward leg swings: 10 each leg
Side leg swings: 10 each leg
Push-ups: 10-20 reps
Spider-man steps: 10 reps
Our goal isn’t to tire you out, instead we want to warm you up.
That’s step one.
Completing your chosen at-home workout would be step two.
Below, you’ll find 8 sequences you can follow along with!
I warn you, the above sequence will hurt… in a good way. You should be proud if you can get through this three times.
Do you want to get as strong as possible so this workout ain’t no thang?
Sign up in the box below to grab our guide,Strength Training 101: Everything You Need to Know. It’ll teach you all of these advanced bodyweight exercises!
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Home Workout #3: The 20-Min Hotel Routine
Sometimes, you just plain find yourself stuck in a hotel room.Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.
Ugh.
Instead, how about a 20-min workout you can do in the room itself! Utilize the furniture to its full potential.
If you don’t have time to run through the whole sequence, no problem!
Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).
Here’s a sample day for your No-Equipment Workout:
Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.
At lunch, you grab your suitcase (if you’re at work, milk jug if you’re at home) and do inverted rows.
After work, you do another 50 jumping jacks and then do your push-ups.
After dinner, you do your planks while watching TV.
You could even split it up over two days if needed, but the goal would be to do it the whole sequence at once.
The main Angry Birds Workout article describes in detail Levels 1-6, but here’s Level 3 for you:
Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll.[1]
This workout is separated into two days for you:
Batman No-Equipment Workout Day 1:
Rolling squat tuck-up jumps: 5 reps
Side to side push-ups: 5 reps
Modified headstand push-ups: 5 reps
Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
Handstands against wall: 8 seconds
Batman No-Equipment Workout Day 2:
‘180 Degree’ jump turns: 5 reps
Tuck front lever hold: 8 seconds
Tuck back lever hold: 8 seconds
Low frog hold: 8 seconds
This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.
NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.
Like this perfect push-up:
And this perfect pull-up:
Here’s how the PLP Progression works:
Day 1:
Pull-ups: 10 reps
Push-ups: 10 reps
Lunges: 10 reps (each leg)
Day 2:
Pull-ups: 11 reps
Push-ups: 11 reps
Lunges: 11 reps (each leg)
Day 3:
Pull-ups: 12 reps
Push-ups: 12 reps
Lunges: 12 reps (each leg)
How long do you keep doing this?
As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days.[3]
Yeah…by the end of it you’ll be doing more than 50 pull-ups.
There are two versions:
If you can do 10 straight pull-ups: Start day 1 with 10 reps of each.
If you cannot do 10 straight pull-ups: Start day 1 with 1 rep of each.
Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form.
If you want to advance to the Jedi Knight or Master Levels, check out The Star Wars Workout, which will also offer you a full description of each move.
Bonus No-Equipment Workout: The Playground Circuit
Do you have a nearby playground?Why not work out there! If you have kids, you can do it together. Or let them ignore you.
You don’t have to stick to these though! I have two resources to help you design your own no-equipment workout:
The 42 Best Bodyweight Exercises: This guide will teach you how to perform the best bodyweight exercises – no equipment required! Check it out if you are unfamiliar with any of the movements referenced in today’s guide.
How To Build Your Own Workout Routine: Once you’re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout!
That should get you going on building a workout you can do in the comfort of your own home.
Want more? Alright, eager beaver, I got you.
We built THREE options for people just like you:
1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion!We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide,Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, your turn: I’d love to hear how your home training is going!
Which workout above did you try? Did you make one of your own?
Leave a comment below with your results or any questions you have on working out at home.
For the Rebellion!
-Steve
PS: If you were going to buy one piece of equipment to utilize in your home, a kettlebell would offer you a lot of versatility:
Hi friends! Happy Friday! And Happy New Year!!! I have so.many.thoughts about 2020 and my goals/semi-ambitions for 2021, but I wrote it all up in a lengthy post that will be up early next week. In the meantime, I’m SO pumped to say peace out to 2020 and am looking forward to a new year.
I would love to say that our recent New Years Eve was dramatically different than our usual fancypants events, but it was very similar to most years. The Pilot was gone – he traveled all week this week and is back today – and the girls and I hung out at home. My mom, nana, and cousins came over, we ate Ina’s turkey lasagna, fresh sourdough, and salad, lit sparklers in the driveway, and said, “Happy New Year!” and toasted at 9pm. It was low-key and perfect.
It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below!
Read, watch, listen:
– Currently reading The Huntress. I tried a while ago and couldn’t get into it, but decided to give it another whirl. While it’s not as engrossing as The Alice Network, I’ll pluck through a handful of pages before crashing each night.
– Pajama OBSESSION. These were an x-mas gift from a good friend and she said they were her favorite ‘Rona discovery. They are by far, the softest, comfiest jammies I’ve ever owned. (I like them even better than my usual Moonlight PJs.) Apparently they’re also in super high demand and when she has drops, they sell out quickly. My friend said when she saw the print, she knew I had to have some. (My favorite color is leopard print.)
– If you’ve been curious about joining Beautycounter as a consultant, they’re offering a free Countertime mini (value $169) when you enroll with any starter set. This is my favorite favorite collection!! Email me if you’d like more info (gina@fitnessista.com) – I’d love to chat with you about the opportunity and see if it’s a fit for you!
(Our friend made the most ridiculous hot cocoa bombs! The girls and I had an afternoon hot cocoa party and it.was.awesome.)
* I’ll also be hosting a fitness challenge on the 18th and would love to see you there! Details will be up on Monday.
Happy New Year, lovely friends. I hope you have a great weekend and I’ll see ya on Monday with lots of life and fitness content. For now, we’re off to madre’s house to enjoy some New Years menudo with the crew.
