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At-Home BOOTCAMP: 4-Week Jumpstart Program to Get Your Body Back

Bookmark this now so you have the at-home bootcamp at your fingertips after the baby is born!

Let’s face it: You have 900 reasons why you’re not working out. And maybe two of them seem totally legitimate. 1. You don’t have the time. 2. You don’t have the money. Fitness buffs will tell you those are just excuses. Do-it-all moms give you the impression that “I can do it, why can’t you?”

I’d say perhaps the greatest reason you’re not working out is simple. Lack of motivation. It’s not that you don’t want to be in better shape. Beginning anything new especially a new routine takes a lot of getting used to. Changing habits is no easy task. But it can be done!

That’s why my wife, the CrossFit coach, helped create this 4-week long, at-home bootcamp that doesn’t cost you a dime and that doesn’t require a single piece of equipment aside from your own body AND all the workouts can be done in 15 minutes or less. Hello, Motivation!

After the jump, click through to check out these 20 at-home workouts. Get motivated, and get moving, ladies!

The following at-home workouts can be done in any order and are numbered for reference purposes only. Five workouts should be completed over the course of a week (two non-workout days each week), until all 20 workouts are completed within one month. Be sure to follow the instructions on how to properly do each movement before beginning each workout. Additionally, these workouts are designed for post-pregnancy or for any non-pregnant woman.

  • Workout 1 1 of 20
    Workout 1
    10 to 1 is a favorite workout of mine, starting at 10 reps of each movement and working your way down to the final rep. So this would be: 10 mountain climbers, 10 situps; 9 mountain climbers, 9 situps, 8 mountian climbers, 8 situps, and so on until you finish with 1. To position yourself for the mountain climbers, place your hands shoulder-width apart on the floor and hold your body straight; toes should be on the ground. In a quick motion, bring your right foot up to your right hand, making sure that you lower your butt when your foot gets to your hand, so as to fully open your hip. Do not keep your butt raised in the air! For the situps, place your body flat on your back, put the bottoms of your feet together so that your legs fall away from each other and to the side. Place your hands over your head, and pull yourself up with your stomach and touch the floor with your hands. Do not pull with your neck and be sure to sit all the way up. These are full situps and not "crunches."
  • Workout 2 2 of 20
    Workout 2
    AMRAP stands for "As Many Rounds As Possible." The goal here is to do these movements quickly, and complete as many rounds as you possibly can in 7 minutes. Proper squat form begins with your feet shoulder-width apart. As you begin to squat, be sure to keep your chest up (people often start to squat with their chest and not their legs). Your butt should stick out behind you and travel to below your knees at the bottom of your squat. Your knees should not pass over your toes! Many people do squats incorrectly all the time, and thus render them ineffective, so pay attention to your form! Burpees are the greatest and grossest movement ever; I'm not going to lie. You will love them as much as you despise them. Begin in the standing position, and drop into a squat position with your hands on the floor. Kick both of your feet back in one quick motion, and lower your body fully to the ground. Push yourself up, and quickly kick your legs back to where they started. Propel yourself into the standing position and jump up, bringing your hand overhead to meet for a clap. While this movement has many parts, it is quick, quick, quick. So, for this workout, 1 round is 9 squats, 7 situps, and 5 burpees. Do as many of those rounds as you can in 7 minutes. (See Workout 1 for an explanation of situps)
  • Workout 3 3 of 20
    Workout 3
    To properly hold yourself in a side-plank position, get on the floor (on your side, obviously), and bring your body up onto your forearm. Keep your body tight and straight from your chest to your feet no sagging down at your middle! Hold this position for 30 seconds. Immediately move on to do 15 tuck jumps, which are regular jumps except that you bring both of your knees up as high as you can while jumping. Repeat this cycle for 5 rounds.
  • Workout 4 4 of 20
    Workout 4
    So many women say, "I can't do pushups." But you can! There are many ways to modify a pushup so that all abilities are able to include this movement into their workouts. First, there's the wall pushup. Just as it sounds, you place your hands on a wall about shoulder-width apart and lean into the wall. Another modification is the on-the-knees pushup. Get on the floor, place your hands shoulder-width apart, and push yourself up while keeping your knees on the ground. Be certain to return your chest all the way back to the ground not just a few inches down! It's perfectly fine if your chest rests on the floor for a second before you push yourself up again. Be sure to also extend your arms fully at the top of your pushup. Of course, pushups can also be done traditionally, on your hands and feet only. But if you're not comfortable or strong enough for that just yet, don't just not do pushups! Modify them and you will build your strength. (See Workout 2 for an explanation of squats)
  • Workout 5 5 of 20
    Workout 5
    OK, so you've got burpees, squats, and situps under your belt! Let's talk lunges. Standing straight up, with your hands on your hips for balance, bring one leg forward and then drop down onto your back knee. Your forward leg should be at a 90 degree angle, and your back knee should touch the ground or get as close as possible to touching the ground. Stand up and bring your forward leg back to your other leg. Repeat with the opposite leg. That is one rep of lunges, so when this says 20 lunges, that's 20 lunges for each leg. Superwoman, doesn't that just sound like an exercise you want to do? Lie face-first on the floor, extend your arms over your head on the floor (like you're about to fly!), and slowly lift your arms, head and lower legs until all that is left touching the ground is your midsection. You should feel your body stretching away from itself. Hold this pose for just a second, relax, and repeat. The 50 burpees that start this workout will be the most difficult to get through, but just remember that it's all downhill from there!
  • Workout 6 6 of 20
    Workout 6
    21-15-9 is a common combination of reps used in CrossFit workouts. Here, you'll complete 21 jumping jacks, 21 chair dips, 21 lunges, and then move on to complete 15 jumping jacks, 15 chair dips, and 15 lunges. You'll finish this workout with 9 jumping jacks, 9 chair dips, and 9 lunges. I think we all remember jumping jacks from elementary school, so I'll skip their explanation. To do chair dips, place two chairs on either side of your body, rest your hands on the seat of the chair, with your feet on the floor for support. Lower your body down to work your triceps. Be sure to extend your arms fully at the top of your dip before repeating the movement. (See Workout 5 for lunges explanation)
  • Workout 7 7 of 20
    Workout 7
    Deck squats are a ton of fun. It starts as a regular squat (see Workout 2 for the squat explanation), but when you get to the bottom position of the squat, you bring your butt to the floor and roll onto your back, with your legs coming overhead or as close to overhead as you can get them. Use the force of your legs returning when you roll forward to propel your body up into the standing position. That's 1 deck squat. Pushups are explained in Workout 4. V-sits, oh v-sits. These are not as fun as deck squats. Lie flat on your back, and at the same time, bring your legs straight up while you are bringing your chest and upper body up. Both movements should be stemming from your core (not your neck or shoulders). The final position of a v-sit should look like, well, a V. Your butt is all that is left on the ground, and your legs and upper body are straight. V-sits suck, but they are a great workout! For this workout, complete 10 deck squats, 10 pushups, and 10 v-sits. Then repeat 2 more times to complete a total of 3 rounds.
  • Workout 8 8 of 20
    Workout 8
    In this workout, you will do 1 minute of each movement (to complete 3 minutes), and then rest for 1 minute before repeating the cycle 2 more times. So, for the first minute of movements, you will continuously do jumping lunges. To do a jumping lunge, complete a standard lunge (see Workout 5 for an explanation of lunges), and when your forward leg is brought back to your other leg, jump up. Repeat and rotate legs. Immediately upon completing the 1 minute of jumping lunges, move on to flutter kicks. Lie on your back, with your hands under your butt. Lift your legs one at a time to about a 45 degree angle, and begin quickly fluttering them up and down. Continue for 1 minute, then immediately move on to chair dips (see Workout 6 for chair-dip explanation). Repeat entire cycle two more times, with 1 minute of rest in between each round.
  • Workout 9 9 of 20
    Workout 9
    You now know how to do each of the movements in this workout, so get going and complete 30 situps, 30 squats, 30 situps, 30 lunges, 30 situps, and 30 jumping jacks as fast as you can. Remember to pay attention to your form! (See Workout 1 for explanation on situps; Workout 2 for squats; Workout 5 for lunges)
  • Workout 10 10 of 20
    Workout 10
    This workout is self-explanatory at this stage of the game. Complete two rounds of 75 lunges, 50 squats, and 25 superwoman and feel like a rockstar when you're done! (See Workout 5 for explanation on lunges; Workout 2 for squats; Workout 5 for superwoman)
  • Workout 11 11 of 20
    Workout 11
    This is a killer-ab workout! Complete 30 seconds of each movement, rest for 1 minute, and repeat 4 more times for a total of 5 rounds. To properly do an L-sit hold, sit your butt on the floor, with your legs out in front of you. Place your hands on the ground next to your butt. Lift your body off the ground and hold for 30 seconds. If you cannot hold for the entire 30 seconds (it's hard!), you can accumulate the 30 seconds. So, if you hold for 10 seconds and then break, restart your count to add from 10 seconds, and keep going until you accumulate the full 30 seconds. After those 30 seconds (or longer, if you're accumulating the time!), move right into your flutter kicks (See Workout 8) for the next 30 seconds. Flip unto your stomach and lift your body up unto your forearms to assume the plank hold. Be sure to keep your body tight and straight from chest to toes no sagging or raising of your midsection! Stay flat and hold for 30 seconds. After completing all three movements, rest for one minute and repeat 4 more times to complete 5 rounds total.
  • Workout 12 12 of 20
    Workout 12
    Yep, you read that right 100 burpees!! This workout will suck. Bad. But, after you finish it, you will feel AMAZING. It's a tough one that leaves you with a great sense of accomplishment! (See Workout 2 for an explanation on burpees)
  • Workout 13 13 of 20
    Workout 13
    After the last workout, you'll feel like you can accomplish anything. These five rounds of 10 pushups, 15 squats, and 20 situps will seem like a walk in the park by now. OK, that might be a bit of an exaggeration, but anything's better than 100 burpees. (See Workout 4 for pushup explanation; Workout 2 for squats; Workout 1 for situps)
  • Workout 14 14 of 20
    Workout 14
    I know how much women like working their midsections, so here's another great ab workout! Knees to elbows are done at home by starting flat on your back, with your arms behind you, ideally holding something (the underside of a bed or couch works well), and your feet straight out. Lift your knees and legs up off the ground and pull them to your elbows, or as close to your elbows as you can get, and then release them back down; complete 10. For scissors, lie on your back with your hands under your butt, lift your legs up to about a 45-degree angle, and push each leg away from the other until your legs are open in opposite directions, and bring them back together. That's 1 scissor movement; complete 20. Move on to 30 situps, and then repeat 10 knees to elbows, 20 scissors, and 30 situps for 2 more rounds to complete 3 rounds total.
  • Workout 15 15 of 20
    Workout 15
    This workout is going to suck the same way the 100 burpees sucked. Actually, scratch that. Nothing sucks as much as 100 burpees. But this is close. For five minutes, stand in place and do lunges (See Workout 5 for explanation on lunges). To scale this workout to a slightly more advanced level, turn these lunges into walking lunges just like standard lunges, expect that you walk after each lunge (Duh, right?). It's only five minutes, but you will feel the burn.
  • Workout 16 16 of 20
    Workout 16
    V-sits are hard and good. For this workout, do as many as you can in 2 minutes and then immediately go into 2 minutes of flutterkicks. THEN, you can rest for 1 minute and repeat the cycle. Your abs will burn and you will feel great after this 10 minute workout. (See Workout 7 for V-sit explanation; Workout 8 for flutterkicks)
  • Workout 17 17 of 20
    Workout 17
    Here's another AMRAP (As Many Rounds As Possible). In 7 minutes, complete as many rounds as you can of 9 deck squats, 7 situps, and 5 pushups. (See Workout 7 for deck squats; Workout 1 for situps; Workout 4 for pushups). As you push through this, just remember: It's only 7 minutes!
  • Workout 18 18 of 20
    Workout 18
    21-15-9 is a lot of fun no matter what the movements are! For this workout, complete 21 lunges, 21 situps, 21 burpees, then 15 lunges, 15 situps, and 15 burpees. Then finish the workout with 9 lunges, 9 situps, and 9 burpees. Your body will thank you.
  • Workout 19 19 of 20
    Workout 19
    This AMRAP is for 12 minutes, so push yourself to see how many rounds you can finish in that time! One full round consists of 5 pushups, 10 situps, and 15 lunges. 12 minutes, and it's over! (See Workout 4 for pushups; Workout 1 for situps; Workout 5 for lunges)
  • Workout 20 20 of 20
    Workout 20
    Mountain climbers are an underrated movement. Be sure to check your form when doing them! (See Workout 1) For this workout, complete 50 mountain climbers, 40 squats, and 30 situps. And BOOM you're done. Just like that. Remember, these 20 workouts can be done in whichever order you choose, but you must complete them all!

A few things to keep in mind: These workouts will make your muscles sore, but there is a very big difference between soreness and pain. Be sure to follow instructions on how to properly do each movement to reduce the chance of injury.

Photo: 123RF Stock Photo

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