15 Minute Workout Circuit + $200 Big W Giveaway

Sponsored by Big W

run

I’m not sure I can do this, I thought as my legs burned beneath me and my chest threatened to explode outside my chest.  500 metres! 500 measly metres: that’s all I could manage when I began training for my first 5k fun run (over a year ago now).

I remember feeling depressed after walking-jogging-walking most of the route mapped out around the streets close to our home.  In that moment, there was temptation to give up. Oh the PAIN! And yet now, a year later, I’m amazed to say I smash out 7 kilometres in my usual run. Keep. On. Keeping. On.

Which brings me to running shorts.  I never thought I would wear running shorts because I’m just not a running shorts kind of gal.  The reason is by wearing them, I look the part…and I don’t really want to look the part because then I need to act the part…and there’s the probable risk I look absolutely ridiculous. You know? However, now the days have warmed up, I find my tights hot to run in.

Enter Michelle Bridges’ (from Biggest Loser) ONEactive range.  So, I’m doing a few posts with Big W this month. Last week it was about my spring wardrobe, this week I’m doing fitness, and next week I’ll have an interview with fabulous Aussie fashion designer, Peter Morrissey.

Picture this: I’m standing there in the shop aisle, trying to decide if I can do running shorts.  I mean, how serious do you have to be to qualify wearing running shorts? I held them up in front of me to see how short they were.  I decided to give them a shot and in the picture (above) I’m wearing ONEactive running shorts, ONEactive Crop Top (pink) and a ONEactive Basic Active Tee.  Well, well, it turns out there’s a reason running shorts are designed…um…for running; regardless of how they look, they are cool, light, and fabulous to run in!

There are a lot of different types of active-wear and gear in Michelle Bridges’ ONEactive range and you can check it out here.

Fitness

Increasing my fitness has been a priority the past couple of years.  I feel strong and well; my headaches have improved 70%; I sleep better; and I stress less.  It can be challenging to find the time for exercise amongst parenting and I wrote about it in a guest post here: Finding Time to Exercise (although my fitness routine has yet again changed since I wrote it, the principals remain).

You just have to start somewhere and keep going.

When I was thinking about this post I really wanted to be able to give someone — anyone! — something to go away with.  So I asked my fabulous Group Personal Trainer Lauren from Phyzique if she would share a 15 minute circuit you can do at home with no special equipment.  Lauren (mum of two) is the best kind of trainer with the perfect mix of push, encouragement and knowledge. Very highly recommend for anyone in North Brisbane.

I’ve done all the exercises below myself, and they work!

15 Minute Circuit

Warm up for 5-10 mins

Example warm up exercises: Walking, Jogging, neck rolls, arm circles, squats, wide squats, calf raises

15 Minute Circuit

Complete each exercise in the circuit for 30 seconds.  Then rest for 2 minutes and repeat the circuit
another 1-2 times

1. Beginner: Wide squats or Advanced: Frog jumps

Wide Squats

15 minute circuit -- squats

Frog Jumps

15 minute circuit -- frog jumps

Stand a little wider than hip width apart.  With toes pointing to the outer corners, bend down, keeping chest up.  Then, jump up and land in the same squat position.

2.  Walking push ups. Beginner: on knees  Advanced: on toes

15 minute circuit -- walking pushups

Start with hands together, all of body in one line.  Make sure your hips are not sagging and bottom is not raised.  Place 1 hand out, a little more than shoulder width apart, bend elbows and push up. Hands come back together again before the action is completed on the other side.

3. Spiderman

15 minute circuit -- spiderman pushups

Similar to walking push ups: place hands a little more than shoulder width apart.  Start with feet together, keeping control of your core, and bend 1 leg out to the side, bend elbows and then push up.  Place leg back in to starting point and bend the other leg out to do the other side.  Keep repeating this action and concentrate on keeping the body in 1 line.

4. Lunges

15 minute circuit -- lunges

Step out 1 leg, bend the back leg down to 90 degrees, making sure the front knee does not bend over your front foot.  The knee should stay in line with the foot. Feet come back together, repeat on the other leg.

5. Tricep dips on chair or bench

15 minute circuit -- tricep dips

Perform these on a bench or step and make sure the elbows point directly behind you as you lower your body down and back up again.

6. Step ups on step or chair

15 minute circuit -- step ups

Use a height that you feel comfortable with and step up with alternate legs each time.  Concentrate on squeezing the bottom as you rise.

7. Bicycle crunches

15 minute circuit -- bicycle crunches

Perform this exercise slowly. Using a cycling motion with the legs, extending the legs out straight each time.  Alternate the elbows from side to side, so the opposite elbow touches the opposite knee.

8. Bridge: beginners on knees  Advanced on toes

15 minute circuit -- bridge

This is a core exercise.  Make sure your elbows are under your shoulders and your bottom is in line with your back.  Once in position, pull your navel to your spine.  Hold. Complete this on the knees if you have back problems.

Cool Down

Stretch after every workout.

Print

Printable (2 pages with instructions) to stick on your fridge if you want the challenge!

15 minutes circuit

Note: please consult your doctor before starting a new exercise program.

Giveaway

I’m giving away another $200 Big W Gift voucher this week.  To enter use the form below.  There are two chances to enter: leave a comment below about your fitness goals or challenges, and for an extra entry, you can like Big W on facebook.

Giveaway ends 31 August 2013 at 10:00 PM.  Please read all terms and conditions in the link below.

a Rafflecopter giveaway

Thank you

Huge thanks to Lauren from Phyzique for helping me with this post. You can find the Phyzique on facebook for fitness inspiration.

Disclosure

Read my disclosure policy here.

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Kelly loves life at both ends of the spectrum: wearing high heel shoes one day and hiking boots the next; sipping tea out of a pretty cup and slurping hot coffee from a camping mug; challenging herself physically and stopping for quiet unhurried moments to feel the wind on her face. Kelly and her husband Matthew seek to live a fun and adventurous life with their four children and pet bird.

Latest posts by Kelly - Be A Fun Mum (see all)

Comments

  1. Brenda Blake says

    I have struggled with my weight for as long as I can remember and being a chef and a single mum of 2 kids in a small county town does not make it easy. I have lost 20kg and want to lose another 10kg but focusing on health. I gave up sugar (2weeks ago) and have started incorporating the cliff young shuffle or you could call it a jog into my 6km walks so its a constant work in progress. Just want to set a good example for my girls and do not want to see them where I was.

  2. Sarah Whitton says

    I have recently embarked on a healthy eating, fitness and quit smoking campaign! Proud to say it’s working, 10 days smoke free and 2kgs down, already seeing an improvement in my fitness as well! I’m loving life! I’m going to give your circuit a go at 11pm on a Friday night! It’s amazing how fast you can turn things around :-)

  3. Laura says

    Headed for an island holiday next year and want to look good in a bikini. Hopefully this will help! Post kids is so hard to lose weight!

  4. Pammy says

    I need to work out which exercises will help to reduce my diastasis recti and bring my tummy muscles back together. Last night my 2.5 yr old was enjoying watching her fingers disappear into the 2 cm gap between the muscles when she pressed on my belly button. That and I feel like I’m getting tuckshop lady arms! With three kids under 4 I need to carve out the time for exercise. But what will have to give? I already don’t get through all my chores in one day!

  5. Tricia Z says

    I have some health issues that really sap my energy. I find it frustrating, to say the least! Of course, not being active makes the health problems worse too. I could use some help. Thanks!

  6. Amanda says

    hmmm, maybe its time for me to get some running shorts too. I have been training for the last 10wks and went from someone who struggled to do 3km to know being able to run 10kms. Its not a quick 10km run it takes me around 1.30hr but hey i’m out there giving it a shot!

  7. Rachel T says

    The biggest challenge I have is kid free time. Hubby has chronic back pain that’s complicated to explain lol and can’t watch the kids for me while I fit in some exercise and we can’t afford a gym. I do try to fit in exercise that involves the kids but they’re still toddlers and it’s not so easy! We do a lot of running laps, they like that :)

  8. Serena says

    After 22 years of infertility I finally got pregnant at 44 years of age. I was ill during the pregnancy, and confined to bed, and gained a substantial amount of weight. Then I hemorrhaged during the birth and it took me a long time to stop being anemic. I am trying to get healthy again and get my weight down through walking and working out at home. I have a long way to go and a darling two year old daughter which makes this challenging. It’s difficult to remember to take time for me, when I had decades just for me before my lovely daughter came along. On top of the time constraints, I have arthritis which sidelines me if I over do it, but I am persistent and I know that my goals of getting to a healthy weight and remaining active can be achieved. Thank you for your consideration.

  9. Erin G says

    I just had a baby and its so hard to find time around the her schedule to work out. I need something I can do at home that’s quick (and right now not too much of a “killer” since I’m not sleeping much).

  10. Narelle Rock says

    My goal is to get my teenage son interested in some level of fitness or sport rather than just wanting to play PS3, would really love to see him join a team to make new friends, get fit and have something to look forward to every week and weekend. It’s not just the adults that need that little bit of motivation!

  11. Jacki van Niekerk says

    Love the OneActive range!! As a new mum I need some motivation to lose the baby weight, new workout outfits are a great motivator.

  12. Kylie D says

    I love the feeling of being fit & strong. Life has gotten in the way recently but we’ve started walking 5km daily. So glad that Spring is here, it’s very motivational.

  13. Wendy Blom says

    Great comp and good on you for achieving your fitness goals! Like many I want to return to pre preg weight before I start more IVF to TTC#2 :)

  14. Karen L says

    Massive, massive goal over spring/summer for me is toget back somewhere close to my pre-baby weight and lose about 25kg. Wow its going to be hard but i can no longer use my having a baby and nearly dying from it as an excuse. Time to sort my body for my health sake. :)

  15. Nicola Timmers says

    We are having such gorgeous warm weather, I just want to get out in the fresh air and breath it all in! I’m looking forward to more swimming, riding & running leading up to some small triathlons at the end of this year.

  16. Jade says

    After having my first baby 11 months ago, I have a lot of flabby bits that I need to tone up! I have just started running in the hope I can set a good example about a living a healthy lifestyle for my daughter

  17. Nerida says

    I needed to challenge myself to do something for me, that was my focus and was my little outlet away from my 2 kids. In September I am running in a relay team 100km around Canberra, I’m running 23.5km. It has been an effort to train up to that distance with many time commitments and the kids, but it is going to be such a exciting time to get to my next team mate and finish :)

  18. Fiona S says

    Itching to get out running but I need to use the bike to build muscles so I don’t cripple my knees again. Love the 15 minute circuit – just what I need to get moving on days at home with the kids. And most importantly they can see their mum exercising!

  19. says

    Honestly I have never been fit as an adult. I want it, so desperately.. for my health and the positive influence for my children. Thank you for this post and making me think about it. Time to do more than think about it!

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