15-Minute Quick Cardio Self-Guided Workout

“I think every working mom probably feels the same thing: You go through big chunks of time where you’re just thinking, ‘This is impossible—oh, this is impossible.’ And then you just keep going and keep going, and you sort of do the impossible.” –Tina Fey

Right now, we are living in the time of the impossible. We are all the things to some incredible tiny humans. We are the mama, teacher, chef, playmate, maid, and so much more.

Now is not the time to focus on diets, scales, or blemishes. Mama, pay attention to your wellness and self-care routine. Move because it feels good. Enjoy the sunshine. Rest. Recharge. Recover.

Exercise isn’t just about spandex and 60-minutes. Squeeze it in when you can, mama. Have 15-minutes while the kids are doing Baby Steps Dance class or reading with the Asheville Farmstead School? Try this quick cardio workout to boost your own happy endorphins!

To see these motions in action, check out the video at the bottom. Love what you feel? Join us in May as we relaunch our virtual membership schedule where you can join us with a 10-punch pass, single class drop-in, or unlimited membership. Click here to learn more about our workouts starting May 1st.

1. Warm-Up (3-minutes)

Walk in circles, climb your stairs, or walk your driveway a few times for a total of 3-minutes.

2. Cardio: Cross Country Ski & Lunge (1-Minute)

Start with your feet together. Jump to separate your feet front to back – “Ski”. Jump to change your feet & on the next jump (third one), land in a deep lunge by bending both of your knees.

Don’t want to jump? No sweat!

Start with your feet together. Tap the right foot back, then the left. Now, step back with your right foot and lower into a lunge by bending both of your knees. Return to having your feet together to repeat this using the left foot to step back first.

3. Lower Body: Squat & Hip Extension (1-Minute)

With your feet hips distance apart, lower your hips down into a squat while keeping your chest lifted. Press through your heels to return to standing while extending one leg behind you. Make sure to squeeze your glutes as you lift the leg & then return to standing to repeat slowly.

4. Cardio: Icky Shuffle (1-Minute)

Count to three. Let your feet mimic your counting. Step right (1), step left (2), step right & lift your left leg (3). Repeat on the other side. Once you are comfortable, speed up.

5. Lower Body: Forward to Reverse Lunge (1-Minute)

Plant your right foot and step forward with your left foot, bending both knees to 90-degree angles for a forward lunge. Push off your left heel to return to standing, & then step back with your left foot for a reverse lunge with 90-degree angles.

6. Cardio: High Knees Run Forward & Butt Kickers Back (1-Minute)

Run forward with 8 high knees. Back up by kicking your booty 8 times. Repeat.

Don’t have any room? No problem! You can easily do this movement in place.

7. Lower Body: Lateral Lunge & Knee Lift (1-Minute)

Stand with your feet together. Step to the side with your right foot, bending your right knee and keeping your left leg straight. Press off your right foot on to your left leg, and lift your right knee to find your balance.

8. Repeat movements #2-7

But this time, use the other leg for #5 & #7.

Posted in FIT4MOM Asheville, Fitness.

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