NEMs! There is truly no excuse for not getting moving when all you need is… NOTHING! Here is my no equipment, no excuses workout! It is composed of 5 moves that will hit your entire body. The first is a wall sit with heel raise. Be sure to stay flat against the wall and get nice and low. The second is a plank jumping jack. This is a very challenging one so to modify, jump with just hands or just feet. Or just work on perfecting that plank. Third is the side oblique crunch with a scissors kick. Here, try and remember to stay on one single plane and hold that crunch statically. If this is too difficult, just work on the crunch. Bend the knees for further modification. Fourth is the tabletop crunch. This one is tough and I do show a modification in the video, however, if the modification I show is not sufficient, put the bum on the ground and perform the cross crunch from there. Lastly is the walkout pushup and single leg dead lift. When leaning down, pull the belly button in and hold your weight in your heel. Perform the push up, and while continuing to keep the core tight, walk back up, using just one leg to return to starting position. Really think about using the hamstring (the back of the leg) of the working leg to help you stand back up. I am one of your two NEM National Fitness Pros, so please feel free to ask me any questions at all! Good luck and good health!
Playground Workout by Jules
Hi everyone! I am Jules, one of your two NEM National Fitness Professionals. I am so honored to be here as a model, consultant, motivator and anything else you can find a use for me for 🙂 Since we are moms, my guess is that many of us spend a significant amount of time on the playgrounds with our littles. Simply being outside is an energy booster, so I created a series of playground workouts that you can do while hanging out with the kids. Some things you will see are much harder than others, but most can be modified to work for you. Please feel free to reach out to me if you have any questions about what I share. i hope you enjoy this playground workout and keep checking for more! Get after it! xo
45 minute NEM Group Workout
I see a lot of leaders asking for workout ideas with limited equipment. Here is a 45 minute workout- add a light jog at the start and the finish as a warm up and cool down and end with a good stretch!
45 minute HIIT workout with core.
Warm up with one minute of push up burpees. Don’t forget to do the jump at the top J
:60 toe touches with alternating jackknives *lie on back with legs straight towards ceiling. Reach for the toes as you crunch. Then come back down. Now lower the legs and lift just one up and reach for that foot. Now the other one. Now both feet again. Repeat this pattern.
:60 scissor kicks *on back with hands under bum. Move legs up and down as if they are scissors.
:60 prisoner squats. Nice low squats, hands clasped behind your head. Use some speed here.
:30 Squat pops *start standing, jump squat out to the sides and touch the floor as you squat. Pop back up with legs together. Jump out and touch the floor again. Repeat.
:60 push ups. Complete until failure and then drop to your knees.
:15 Burpee thigh slaps *jump up into a thigh slap (also known as a knee tuck), when you land, come down into a burpee; jump out into a plank, then back up into a thigh slap.
:60 Lateral skater jumps
:60 chair dips with leg kick. Bend right from the elbows and push all the way up
:60 mountain climbers- SPEED.
:60 bridge pulses. Make these hard by putting your feet up on a chair or bend. Left the bum up way off the ground and pulse at the top.
:60 EACH SIDE- side planks with roll under twist
Complete this circuit 3x