We have a choice to make our workouts count wherever they take place, and for however long they may be. I often emphasize intensity to my clients over duration.
When I’m not putting in miles for half marathon training, I’m doing a HIIT workout or a CrossFit inspired WOD. Often at home, during nap time. I’m making a choice to workout (even if it’s short) before doing laundry or the like. Duh, right?!
Some of my home workout go-to moves include:
- kettlebell swings
Usually, I set-up a 20 mins AMRAP or tabatas of an assortment of the exercises above.
I also like dead lifts with a kettlebell (50 lbs show below) or dead lift high pulls to get those lungs burning! Dead lifts are fabulous for strengthening the glutes…ahem, runners.
Push-ups are outstanding for developing upper body and core strength. Your legs even get a workout when you do them properly (isometric contraction).
Mastering a full push-up takes time and repetition. Rather than doing push-ups from your knees, you can perform hand-release push-ups (shown below) to develop strength while keeping your shoulders-hips-knees-ankles in one line.
But not all workouts need to include standard exercises, right? We can choose to enjoy activity in all forms like embracing a +60 degree day in Omaha in January!
You bet I took advantage and had the kids out for a walk. Someone was pretty happy about it.
By the way, I have been strapping Jada in the BOB Revolution without the infant car seat adapter for walks. Soon, she’ll be able to go on runs with me (when it warms up). Today, the weather is back in the teens. That’s Nebraska for ya!
While it’s important to be active, incorporating rest into your routine is essential as well. Luckily, I have a great partner in crime for this one.
She is protesting afternoon naps lately UNLESS she is sleeping on someone. Most days, that means me.
Do you think about intensity or duration first for your workouts? Or, does it depend on the day?
Any nap time strategies you parents would like to share?!