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At-Home Workout for Busy Moms

Brittney Stracener is a mother of a toddler and like many struggles finding the time to stay fit and sustain a healthy diet while juggling mom duties. Through these challenges, she has mastered various techniques to stay healthy and help others.

As the owner of Stay Fit, an online fitness, and nutrition business that helps clients virtually from around the world, her fitness career began in 2010 as a competitor in the NPC Bikini division. After winning 2nd place at her first show, she knew she wanted to pursue fitness modeling, personal training, and nutrition. Brittney’s business model is based on a sustainable training schedule and diet, rather than strict dieting and intense training—redefining what fit and healthy really means.

Brittney holds numerous personal training and nutrition certifications including NASM, NSCA, Precision Nutrition, and The Cooper Institute. She constantly grows her knowledge through continued education and being hands-on with clients. Below is her favorite workout for busy moms. Bonus, you can do it at home with minimal equipment! Ready? GO!

Do 12 reps of each exercise and do one right after the other in a circuit fashion. Rest 5 minutes after the first circuit. Complete two sets; do three if you have the time!

Weighted Glute Bridge on Exercise Ball

Position neck and upper back on the ball to support your head. Place feet shoulder-width apart. To add intensity to this movement I have added a Kettlebell to my hips. Take hips down and explode up. Push weight through your heels and squeeze glutes at the top of the movement for 2 seconds. Repeat.

V-up and Pass

Lie on your back on the floor and hold the ball between your ankles. Extend your arms behind your head. Sit up while raising your legs simultaneously and pass the ball from your legs to your hands. Go back down to the floor and repeat, passing the ball from your hands to your legs. Each pass is one rep.

Jump Squats

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep.

Kettlebell Sumo Squats To Upright Row 

Start off standing up straight with your feet shoulder-width apart, knees slightly bent, and holding the kettlebell. Slowly squat down under control keeping your knees bent over your toes at the same time pulling the kettlebell up to about sternum height until you feel a squeeze in your thighs, glutes, and shoulders. Squat back up to the starting position and repeat.

Kettlebell Swings

Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. Bend at the waist and grasp the kettlebell handle with both hands. Your palms facing your body, and your torso should be nearly parallel to the ground. Pull your shoulders down and back and brace your core before starting the exercise. Lift the kettlebell off the ground and allow it to swing between your legs. Your knees should bend slightly during this movement. Keep your back flat and neck straight. Forcefully drive your hips forward to propel the kettlebell into the air. Control the kettlebell with your arms, but don’t pull it up.

Bulgarian Split Squats

Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the couch. Your leading leg should be half a meter or so in front of the couch. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes. Drive up through your front heel back to the starting position, again keeping your movements measured.

Tricep Dips on Chair 

Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the chair with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Shoulders 4 Ways

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow. Continue to go up until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Bring the dumbbells to the middle slowly in front of your body. Bring the dumbbells back to the lateral position and back down by your hips and repeat.

Alternating Push-Up Plan on Mat

Begin in a plank position on your forearms with your feet shoulder-width apart and your lower back flat. Press your body up to a push-up position and then lower yourself back down into the plank. Do all the reps on one side or feel free to alternate sides for the recommended number of reps.

Kettlebell Step-Up on Chair

Hold the kettlebell at chest height. Place your entire right foot onto the chair and press through your right heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the chair. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

Side Plank with Hip Dips

Start in a side plank position, with your shoulder over your elbow and your body in a straight line. Bring your hip down, without letting it touch the floor, and then bring it back up to the side plank position.

Photos By Matt Blum

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