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A ‘quick and dirty’ at-home workout plan (& WIN!) A ‘quick and dirty’ at-home workout plan (& WIN!)
When childless friends ask me what I miss most from my pre-kidlet lifestyle, one of my first answers is “time to workout!”. Exercise.  Taking... A ‘quick and dirty’ at-home workout plan (& WIN!)

When childless friends ask me what I miss most from my pre-kidlet lifestyle, one of my first answers is “time to workout!”. Exercise.  Taking care of my body and my mind.  There.  Is.  No.  Time.

Well, there IS time.

Maybe not a lot of it and maybe not always enough to actually make my way to a gym, but I’m newly committed to MAKING time and, with the help of Roy Duquette of Spartacus Gym, I am now on the road to strength and wellness! Roy came over to my home, patiently chatted with me while 2 wee ones clung to my legs (and tried to out-talk him), and he set me up on a ‘quick and dirty’ (his fun words, not mine) workout plan that I can do in just 20 minutes… any time of day.

No more excuses! I asked Roy if I could share his plan with all of you and he said absolutely. He’s clearly very passionate about health and the benefits of exercise and he was so knowledgeable about post-baby bodies that I just knew I’d want to share his wisdom!

photo 8

Here’s my plan that you can do right in your living room:


  1. Squats x10 reps (if you’re not sure how far to go down, use a dining room chair as a reference point- fun little tip!)
  2. Squats with hands interlocked x10 reps
  3. Squats with hands interlocked and above your head x10 reps (do this one a little slower and pause in squat position a little longer- feel the burn!)

Deadlifts (with a medicine ball)

  1. With knees bent slightly and feet shoulder width apart, hold a medicine ball with arms stretched out straight in front of you and bend down until the ball touches the ground.  Lift back up and repeat.  x12 reps
  2. With knees bent slightly and feet shoulder width apart, hold the medicine ball with arms stretched out straight in front of you and lift the ball up above your head. Make sure to engage your stomach and bum muscles. x12 reps

Swiss ball

  1. Hip thrusts – sit on the swiss ball and slowly walk your feet forward until the back of your neck/upper shoulders are the only body parts against the ball. Make sure your stomach is tight and your hands are on your hips.  Thrust your hips up into the air and hold.  Lower hips to starting position where your body should be parallel to the ground. (see images below) x10 reps
  2. Hip thrusts with medicine ball- repeat the above exercise, but this time hold your medicine ball right at your hips.  x10 reps
  3. Still in the starting position for hip thrusts, hold the medicine ball at your hips and slowly bring it over your head with straight arms.  Bring it back to your hips and repeat. x10 reps



Roy showing me how to get into starting position. Sit on your Swiss ball and slowly start walking forward.


Step 3- Hands on hips, body parallel to ground, neck/upper shoulders on ball

Showing me the hip-thrust in action.

In ready position, with the help of Portia.

Portia helping me to get in position

Thrusting hips up until body is parallel to the ground. Hold. Then repeat.

Hip thrust. Make sure your body is parallel to the ground, legs at a 90 degree angle.

It was such a treat to have Roy come over and set me up on a routine.  I know I will be referencing this plan over and over again when I have a few minutes here and there to get a workout in from home.

One of the many things I learned from Roy is that many people focus their workout time on cardio exercises, when really, we should be allotting 80% of our time to strength training.  WHO KNEW!? With the help of VIVA (Best Buy’s newest and coolest addition) I have some great fitness equipment on-hand in the house now.  You don’t need much to get a comprehensive strength workout done.

About Spartacus Gym

Spartacus Gym is the top independent gym in Vancouver. Proudly representing Commercial Drive since 1976. Owned and operated by Roy Duquette.

~~ WIN ~~

This is a really fun giveaway, friends! There will be FIVE winners! The grand prize is a $100 Best Buy gift certificate  AND a 1 month unlimited pass to Spartacus Gym, compliments of Roy Duquette.  The pass is good for ALL their classes offered (yoga, spinning, and zumba– to name a few) and full use of their gym. Amazing, right?!

Please note that winners must be residents of Greater Vancouver (as Spartacus Gym is off of Commercial Drive).  Winners will be notified via email and will have 48 hours to respond or another winner will be randomly selected.

a Rafflecopter giveaway

Jessica Blumel

Nice to meet you! I'm Jessica a.k.a North Shore Mama. This site was born out of my love for my daughters and the desire to share my motherhood journey with fellow moms. I believe we're all in this craziness called 'parenthood' together and North Shore Mama is my way of reaching out to anyone who needs a laugh, a cry or dinner inspiration. Thank you so much for reading!

  • Natalie

    July 19, 2014 #1 Author

    It’s hard!!! Sometimes it’s a walk during lunch. I try to go to the pool some days as well!


  • Sabrina Tong

    July 19, 2014 #2 Author

    I join fitness challenges and my toddler just follows suit “to be just like mommy”. As a family, when we’re active together, we’re happier, sleep better, eat better, and feel better :)


  • Salma

    July 19, 2014 #3 Author

    I try and go to the gym a few times a week and if that doesn’t happen, I try and do exercise videos!


  • Koryn Heisler

    July 19, 2014 #4 Author

    I ride my exercise bike in the evenings when the kids are in bed.


  • sunshine

    July 19, 2014 #5 Author

    We walk for most of our errands, as long as where we are going is less than 4km from the house (each way).


  • Jeannie

    July 19, 2014 #6 Author

    I stroll my kids everywhere I go. With the 2 of them getting older, it’s a bit of a work out to push the double stroller now.


  • Lisa Corriveau

    July 20, 2014 #7 Author

    I struggle to fit in home workouts, but manage to attend one Fit 4am Two Mom & Baby fitness class a week, plus cycling is my main form of transportation. I really do need more strength training though. Thanks for posting this workout!


  • maria

    July 20, 2014 #8 Author

    I struggle. But i walk as much as i can!


  • Arjun Rudra

    July 21, 2014 #9 Author

    Set aside 30 minutes each day for a run, swim walk or workout. Might even cut my lunch break short to get in a quick run or workout. Waking up earlier than normal is another way to make time.


  • Alicia

    July 21, 2014 #10 Author

    I try to hit the gym during lunch hour


  • Chantal Contorines

    July 23, 2014 #11 Author

    We love to bike ride and living where we do, we can do most of our errands and activities via bike. The kids love it- Sofia gets popped into our chariot and carter is now faster than I am on bike. Family fun for all!


  • Marisa. P

    July 23, 2014 #12 Author

    I have an active job but it isn’t enough. I woyldive to try TRX or crossfit

    Ps: it is not letting me click the buttons on the rafflecopter


  • Jeanine

    July 25, 2014 #13 Author

    I try to get on our treadmill a few times a week.


  • mita

    July 26, 2014 #14 Author

    Long walks and Zumba as much as I can.


  • Jennifer P.

    July 26, 2014 #15 Author

    I incorporate it by walking somewhere instead of driving at least once a day e.g. to pick my daughter up from school, or to go to the post office, grocery store etc. I have to do some kind of errand at least once a day, so I just build in extra time for the walk.


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