Today’s work outs comes from Fire Wife Fitness Expert Kendra Lawrence who is a personal trainer with a big giant heart for helping everyone do fitness, even if you can’t afford to go to a gym.  You can read more about her here.
 

Yesterday someone posted this in our Private Wives Group and it is a GREAT example of workouts you can do anywhere anytime.  In fact, I’ve been known to do these exercises on the playground while my kids are playing.  (Yes, I realize I am that “crazy mom” you saw using the monkey bars for pull ups.  But seriously, they are usually the perfect height for a 5’5″ girl!)

We’d even make a game of it and my kids would pick my next exercise.  And darn it they always picked BURPEES!  If you don’t know what a burpee is, look at this video.  You’ll think it’s no big deal until you give it a go yourself 🙂

Kendra reminds us all to stop and rest for breaks, if you feel short of breath, dizzy, or need water.  Also, since there are so many participants in Fit Fire Wife who are at so many different levels (and fitness is so personal), you can start out doing one round of the multi-round exercises, or half the workout(doing 30 seconds instead of one minute).  You can always add rounds or double the workout if they can easily repeat the entire routine.  I tried to keep it as simple as possible, incorporating lots of lower body(larger muscles) and total body movements for maximal burn.

The Fit FW

Do Anywhere Work Out #1

Repeat this circuit 3 times, resting as needed.
1 minute-alternating lunges
1 minute-plank(on your hands or elbows)
1 minute-side Lunges(stepping out to the right, back to center, repeat with left)
30 seconds-side plank 
30 seconds-side plank on alternate side
1 minute-glute kicks(facing forward, kick right leg behind you, then left)
1 minute-plank(on your hands or elbows)
1 minute squats(keep your knees behind your toes)
30 seconds-side plank 
30 seconds-side plank

Do Anywhere Work Out #2

Repeat 2-3 times, resting as needed
40 jumping jacks
30 crunches
20 squats
10 pushups
1 minute-jump rope(no rope needed!)

Do Anywhere Work Out #3

Repeat one time(2 for advanced)
5 minute set
1 minute-jumping jacks
1 minute-high knees
30 seconds-side kicks(kick high alternating right & left legs)
1 minute-jumping jacks
1 minute-high knees
30 seconds-side kicks(kick high alternating right & left legs)
4 minute set
1 minute-reverse lunges(stepping backwards instead of forwards)
1 minute-wall sit(back against the wall, knees bent like sitting in a chair)
1 minute-reverse lunges(stepping backwards instead of forwards)
1 minute-wall sit(back against the wall, knees bent like sitting in a chair)
3 minute set
1 minute-pushups
1 minute-chair dips(feet flat on floor, hands on edge of couch/bench/chair, lowering & raising body)
30 seconds-push-ups
30 seconds-chair dips
2 minute set
30 seconds-split lunge jumps(start in lunge position, jump up & switch legs on landing)
1 minute-alternating side lunges
30 seconds-split lunge jumps
1 minute set
1 minute-plank

Do Anywhere Work Out #4

Repeat 2-3 times, resting as needed
1 minute-Squat with alternating knee lift(squat, lift right knee on rising, squat, lift left knee on rising)
1 minute-Inchworms(from standing-place hands on the floor, walk them out as far as you can, then walk your feet up to meet your hands as closely as possible)
1 minute-Around the World Lunges(front, side, back, switch legs & repeat)
1 minute-Mountain Climbers
1 minute-Walking Plank(start on hands, lower to elbows 1 arm at a time, raise back up to hands)

Do Anywhere Work Out #5

Repeat one time(2 for advanced), resting between sets
5 minute set
1 minute-jump rope(no rope needed)
30 seconds-squat jumps(squat, jump in the air, land in a squat)
1 minute-mountain climbers(you can step your feet up if bouncing them back & forth is too hard)
1 minute-jump rope(no rope needed)
30 seconds-squat jumps(squat, jump in the air, land in a squat)
1 minute-mountain climbers(you can step your feet up if bouncing them back & forth is too hard)
4 minute set
1 minute V-Step Lunges(Lunge forward angled right w/right foot, return to start, lunge forward angled left w/left foot, return to start)
1 minute glute kicks
1 minute V-Step Lunges(Lunge forward angled right w/right foot, return to start, lunge forward angled left w/left foot, return to start)
1 minute glute kicks
3 minute set
1 minute forward kicks
30 seconds jumping jacks
1 minute forward kicks
30 seconds jumping jacks
2 minute set
30 seconds-crunches
30 seconds-alternating elbows to knees
30 seconds-crunches
30 seconds-alternating elbows to knees
1 minute set
1 minute wall sit

Do Anywhere Work Out #6

Repeat 2-3 times
Set #1
20 seconds-high knees/10 seconds rest
20 seconds-squats/10 seconds rest
20 seconds-high knees/10 seconds rest
20 seconds-squats/10 seconds rest
Set #2
20 seconds-alternating lunges/10 seconds rest
20 seconds-push-ups/10 seconds rest
20 seconds-alternating lunges/10 seconds rest
20 seconds-push-ups/10 seconds rest
Set #3
20 seconds-jumping jacks/10 seconds rest
20 seconds-plank/10 seconds rest
20 seconds-jumping jacks/10 seconds rest
20 seconds-plank/10 seconds rest

Your Actions for the Day:

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Nutrition:

Avoid sugar for the day.  No sweets.  And look for it in those hidden places too like sauces and dips and dressings.

Exercise:

Pick a random # between 1 and 6 and try that work out today!

Inspiration:

Anyone have a good story of using workouts like these, not going to an expensive gym, and reaching their goal weight?   I’ve always been a runner because that’s something you can do anywhere, anytime, as long as you’ve got the shoes.    What’s your story?  Leave it in the comments below.

 

 

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Firefighter Wife on a mission to save fire marriages, nurture and encourage other fire wives and love on Jesus, my firefighter and our 4 kids. Blessed to be leading this amazing community of Fire Wives.

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