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Published on Thursday, 07 April 2011 21:39
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Written by Jada Kelly
5 Minute Fitness: A Fitness Fix for Moms or the Busy Woman
Written by Jada Kelly, AFAA Certified Trainer and Group Aerobics Instructor, NPC Bikini Competitor
Life is all about seasons. You have that season where you and your friends are kids together with nothing to do but have fun LOL Next comes puberty and high school, then freedom, college and new careers. After that, there are a few waves of weddings and then, the waves of babies start coming!!
I am in that time of life where it seems like everyone around me is pregnant with baby #1 or baby #2! Most of my friends with children have 1 or 2 little ones under the age of 5. They are always talking about time being so tight and how it's hard enough to get sleep or one on one time with their husbands in this season of their life. With all these things to handle, some of my friends feel it's almost impossible to get to the gym or get any workout in at all. We all know that in each season, there are new challenges that require new adjustments to be made in order to keep health a priority. At this very special season when children are young and very dependant, I want to encourage all my moms to find time to take care of YOU! All the mommies around me inspired me to set up a series of 5 minute workouts that they can do at home or at the gym. These "5 Minute Fit" segments can be done alone in a time crunch or pieced together for a longer workout. A few of the workouts require 5-15 lbs dumbbells, depending on your fitness level. You can also use resistance bands if you want! If you are unsure of how to do an exercise or can't picture it in your head, search the name in your favorite internet search engine (I love google) or try looking it up on youtube!
Here are the workouts...choose one or two of these to try today!!
5 minute Fit LEGS- 
Alternating Reverse Lunges- 20 reps
Wide Body weight Squats- 25 reps
Alternating Lateral (side) Lunges- 20 reps
Jump Squats (feet shoulder width apart)- 15 reps
Repeat 3x
5 minute Fit BICEPS and SHOULDERS-
Dumbbell Bicep Curls- 15 reps
Dumbbell Overhead Shoulder Press- 15 reps
Dumbbell Hammer Curls- 15 reps
Dumbbell Front Raises (shoulder)- 15 reps
Dumbbell Bicep Curls- 15 reps
Dumbbell Lateral Raises (shoulder)- 15 reps
Dumbbell Hammer Curls- 15 reps
Bent Over Dumbbell Flyes (shoulder)- 15 reps
Repeat 2x
5 minute Fit TRICEPS-
Overhead Elbow Extension holding Dumbbell- 15 to 18 reps
Single Arm Tricep Kickbacks- 15 per side
Bench Dips or Dips off of a chair- 18 to 20 reps
(rest 30)
Repeat 3x
5 min Fit ABS AND BACK-
Bent-over Dumbbell Row (back)- 18 reps
Wide Dumbbell Row (back)- 18 reps
Superman (Hip Hyper extension, laying on stomach, raise hands and feet off ground, tighten lower back muscles and hold for 10 sec, then release)- 3 reps
Plank- Hold for 30 seconds
Crunches- 25 reps
Bicycle Crunches- 15 each side
Reverse Crunches for Lower Abs (lay on back, hands under butt or at your sides, legs up in the air. To do the exercise, push your heels to the sky and bring your pelvis and lower back up off the floor while contracting your abdominals. Return lower back slowly to the floor. Repeat.)- 15 reps
Repeat 2x
5 minute Fit CARDIO
**This is a plyometric cardio workout! That means a lot of jumping and high intensity movements. If you prefer less jumping or are not able to do some of the high impact movements, try power walking around your neighborhood for 30 minutes, run/walk intervals for 25 minutes or stepping stairs at a park or stadium for 20 minutes.
Jumping Jacks- 30 sec.
High Knee Run in Place- 30 sec.
Jump Squats (start in a squat, reach down and touch the ground, explode and jump up with hand towards the sky, land and repeat)- 30 sec.
Side to Side Leaps- 30 sec.
Quick Feet run in place (feet shoulder width apart, run in place as fast as you can, feet do not come to far off the ground)- 30 sec.
Repeat 2x
5 minutes is all you need to get started! No excuses...
