Easy workouts to do at home

Growing up around siblings that were very sporty and all about fitness was a lot of fun…Until it was time for me to start training. I just didn’t have the knack for it. My hand-eye coordination was terrible, the mind was there but the body struggled to keep up.

Our weekends were mostly spent at football, netball and cricket games. My mum was all an rounder netball player, and my dad was a great Rugby League & Union player. All my siblings followed suit, except for me. I lost interest by the time I turned 13.

And ‘yes’…they say with lots of practice you will get better. But it just wasn’t for me.

One valuable lesson that I did keep and still do.. Is that no matter how hard it may seem, you just have to keep going. Keep moving until you know that you have given it your all.

Training now… with my husband and our children is so awesome. Footy season is almost over, and yes it is still winter. But we look forward to our training sessions.

We don’t force our children to play sports, but if they choose to, they must stay committed and to always try their best. Getting in some physical activity will not only benefit us, It will also build our children up both mentally and physically.

Hence…TZKH Wolfpack was formed. Just my family and I doing easy workouts at home.

You don’t need expensive equipment or a gym membership to get your daily physical activity in. We use what we have lying around at home.

 

Morning workout

Our mornings starts with a run around our block. It’s not a big block. Takes the kids about 7 mins, and takes me about 15mins.

We then do;

  • 10 x push-ups
  • 10 x sit ups
  • 10 x squats

As time goes on, you will get stronger and faster, so every week, we increase by 10. e.g the following week, we will do 20 x push-ups and so on. When we get to 50, we change the movements.

And the movements can be anything from lunges, burpees, mountain climbs, skipping, planks etc.

Our Afternoons

We each take turns at doing a WOD (workout of the day) and usually goes for about 45mins to an hour.

Our children incorporate a lot of different movements in our training sessions and being at different levels, we get a variety and every day is different.

Can range from HIIT, Circuit, Boxing, Tabata. When It’s my turn, I throw in a couple of Zumba and Konga routines for a bit more fun. Another of my favorites is Zuu. You might be asking, What is Zuu??

Zuu is the most challenging workout we have ever done. We incorporate it in all our WODS and it is unlike anything we have ever tried. And we love it. Like everything else, It was super hard at first. But over time, we got better.

Here is a video by the creator of Zuu Nathan Helberg.

Challenges

Now and then, we raise the bar a little and take on some fitness challenges.

The Juicy Body Transformation Program has challenges like this one that we like to do as well.

Planking is one of the easiest ways to improve your strength, tone and fitness no matter where you are or what your schedule looks like. What I love most is such small, incremental improvements can add up to incredible strength gains and transformations!

Good things come to those who commit! Commit for 30 days and see your strength transform! Get it done in one go or break it up through the day. Always listen to your body and speak to a health professional if you experience pain or have injuries.

Incremental steps can add up to incredible transformations! Aim to hit the footpath for some cardio each day, and add some strength work with our JBT Squat and Plank Challenges. If you’re already fit add some load! Do them all at once or break them up through the day.

Combine all 5 challenges – plank, squats, sit ups, aeroplanes & push-ups for a well-rounded 5-15 minute workout every day! Because these challenges increase in incremental measures, it’s a great place to start with setting new healthy lifestyle habits. Everyone can find 5-15 minutes every day, no matter what your lifestyle is!

The Great outdoors

Our training sessions aren’t always done at home.

Beach: We sometimes go to the beach and have a game of touch footy. (im not a big fan of the beach. I sink too far in the sand and it is really hard for to run on sand). We also play volleyball as well as a game my children made up. They call it army. You have to army crawl along the beach for 50 metres. It’s crazy hard, but lots of fun. I always lose of course.

Park: Some parks in our local area has some exercise equipment there, so we sometimes go down and do a WOD there. There’s also like an obstacle course down there that the boys love. I’m still a bit too heavy to try climb some of those things, and my balance is shocking, but I do what I can.

Walk: Our favourite family outing to just walk along the beach. There’s a 5km track that we often walk on the weekends. My husband and our boys jog/run. And I just walk along pushing our youngest son. It’s beautiful being out there in nature just walking. It does a lot for me mentally as well as physically. It helps improve my moods and it also helps reduce my anxiety levels.

Swimming: Not only do we swim at the beach, but we enjoy our local pools as well. Swimming not only engages your legs, but also recruits your upper body and core—especially your lats, the muscles of your middle back, and triceps, the backs of your upper arms. Swimming fires up more of your body’s major muscle groups than other forms of cardio exercise. If you think about running or riding a bike, you’re mostly using your lower body. Its counts as both cardio and strength training and Its an easy, low impact movement for all types of fitness levels.

Breaking Mindsets

We certainly struggled at the beginning, and there have been many times when we just felt like throwing in the towel. Sometimes during our workouts I felt like I couldn’t take anymore, my body couldn’t take it anymore. But we push through, As hard as it sometimes gets, we still push through.

I’m constantly trying to tell myself that I HAVE to do this. I have to make it through this next 30 mins because my children are watching me. And my children are my WHY..

For years my children watched me eat unhealthy, treat my body like a garbage disposal and poison it with so much junk, to a point where they followed suit. And I felt in my heart that if I don’t start making better choices, They too will end up being in the morbidly obese range and fall into depression just like I did.

Breaking mindsets is one of the greatest lessons I can ever teach my children. Giving up is not an option.

Taking care of our health and fitness is our number one priority and it is never boring.

What are some of your favorite workouts to do at home. Let us know in the comments.

 

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12 Responses

  1. Lara says:

    thank you this is great post i like it i will try to do the same .. best luck dear .

  2. David Punter says:

    This is a fantastic article. I am a personal trainer and am always setting up home workouts for clients. This is a really helpful article in which I can use many ideas to keep my client’s workouts interesting.

    • Hi David, Thank you for stopping by and leaving me a comment. My 11 year old son wants to be personal trainer. When I asked him why?, he said ‘so I can help people. In his mind, personal trainers are all about others and sacrifice so much for others. So that makes you awesome. I’m happy you were able to get some great ideas for your clients. If you have any other ideas that for us also, please do share.
      Thanks again

  3. How fantastic is this information? I have type 2 diabetes and this is going to help me out heaps
    Thank you so much and all the best

  4. Dave says:

    A lot of people think you need to go to a gym and pay money to exercise. They’re missing out in so much, but doing workouts with your family and in the outdoors. Both my kids play sports (soccer, hockey, and lacrosse) so I’ll get out there with them and do all sorts of stuff.

    One of our favorites is to jog to their school (maybe 5 mins away), then we do a lap or two (depending on how we’re feeling) of the school field. Then push-up’s till complete failure (you just can’t push yourself up one last time), followed by 50 crunches, then 300 squats (usually takes 10 sets of 30 to get our 300 in). Then walk back to the house. It’s awesome!

    • That is absolutely amazing. I love that you get out there with them. 300 squats is totally awesome, it really is. We couldn’t walk properly for days when we first started. We haven’t quite hit that number yet, but we are getting there. Just have to be consistent.
      Your comment is very encouraging for us so thank you

  5. I struggle a lot with keeping a normal schedule for workouts, especially in the am. Like you’ve mentioned, it just takes getting into the habit of something and then you got it. I think I’m going to try one of the challenges you’ve listed here, starting this week!

    • We struggled too.. And yes, the struggle is real. It really took a lot for me personally to get into it. And we have our days where we don’t want to get out of our warm bed, especially during winter. But now, by consistent, we just get it done. And we feel so much better. I’m glad you fond some helpful stuff that you could maybe try. All the best and thank you for stopping by leaving a comment.

  6. Eden says:

    Great article and there are brilliant workouts that you can do at home. The gym is really expensive, so it makes sense and is cheaper to do them at home and outside. I enjoyed watching the video. My father has got diabetes type 2 and has started again doing one or two 15 minute walks. Good on you and your family for trying to be healthier. It just shows by progressing every day like you are, you can go even better and really improving strength.

    • Thank you very much for your kind words and the encouragement. I too had type 2 diabetes and it’s finally under control. I was getting some crazy high readings when testing my sugar levels. But it’s been great.
      Thank you for taking the time and appreciate you leaving a comment.

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