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!
Here’s my plan that you can do right in your living room:
- 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!)
- Squats with hands interlocked x10 reps
- 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)
- 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
- 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
- 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
- Hip thrusts with medicine ball- repeat the above exercise, but this time hold your medicine ball right at your hips. x10 reps
- 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
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.