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.
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.
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.
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.
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.