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Frugal Workout: Barefoot Plyometrics Anywhere


Contributed By Maria Waldron, Author of Lift Love Life


As I've mentioned many times on this blog, it is super hard for me to get a workout in at the gym with how cranky Caleb can get. I love that child but he really knows how to test my patience with his separation anxiety. Since day care isn't much of an option right now, the bulk of my workouts have to be at home. Fortunately, we're pretty blessed to have accumulated a pretty decent home gym. We have a set up of dumbbells, barbells, kettlebells, and an elliptical so I have no excuses to work out most days. But sometimes it's even hard for me to get to the garage to workout simply because I have to be all up in Caleb's face for him not to scream his head off. 

Cue resorting to getting in a workout in my bedroom, while he sits in the bouncer staring at me. 

As it turns out, I absolutely LOVED this workout that I created on the spot. It got my heart pumping, I was out of breath, and I'm definitely feeling the burn in my legs and shoulders as I type this post. I loved it so much that I had to share. 

I know there are other moms out there who can't get to the gym all the time so I'm hoping this can help you out a little. It's fun, you can do it barefoot and anywhere in your home with nothing but your body weight (and maybe an ottoman), and your baby can have a grand ol' time watching you make an ass out of yourself while you get your sweat on.

Also, I FINALLY mustered up a tiny bit of courage to record a few demos since I've been asked to describe some of the moves I write about on here. I'm not a big fan of the whole working out in front of a camera (I find it cheesy for the most part) so I kept the videos short to spare myself the embarrassment. Plus, I had a baby who was tired of watching me bounce around the room by the time I made the videos. 

Anyway, try it and let me know what you think. I liked it. I'm sure there's someone out there bound to like it as well!

Warmup: Plyo Side Jump thingies
Works: Just a way to get your heart going ;) 
Reps: As many as you can for 3 minutes


Jump Lunges
Works: Legs, butt and heart ;)
Reps: As many as you can for 3 minutes.

No video because this is pretty self explanatory, haha.

Wall Climbers
Works: Be prepared to wreck your shoulders
How to do it: Start with your toes and chest on the floor like you're in the pushup position, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Reps:  As many as you can in 3 minutes.


Jump Squats

Works: Legs, butt and heart. 
How to do it: Squat and jump! 
Reps: As many as you can for 2 minutes.

No video because again, this one is also pretty self explanatory. 

Plank Jacks w/ Groiners
Works: Shoulders, abs, arms, legs, heart...the whole shebang.
How to do it: Start in the plank position. Jump both legs out to the side while keeping your back neutral. Do this 5 times, then bring your legs in like you're doing a mountain climber for 5 times. 
Reps: As many as you can for 2 minutes.


Decline Plank Steps

Works: Shoulders, abs, legs, heart...again...the whole shebang. 
How to do it: Start with your legs angled on the wall with your stomach facing the ground and your back to the wall. Keep your back neutral and bring your legs down, tap the floor and bring them to the wall again. 
Reps: As many as you can for 2 minute.


Finish with:
1 min side planks (left side)
1 min side planks (right side)
1 min full plank with leg lifts

Repeat Circuit 3-4 rounds (or as many times as you can)

Printable for ya:


Exercise
Reps
Time
Lateral Jumps Warmup
AMRAP
3 min
Jump Lunges
AMRAP
3 min
Wall Climbs
AMRAP
3 min
Jump Squats
AMRAP
2 min
Plank Jacks w/ Groiners
AMRAP
2 min
Decline Plank Steps
AMRAP
2 min
Side Plank (LEFT)
1x
1 min
Side Plank (RIGHT)
 1x
1 min
Regular plank w/ leg lift
 1x
1 min
Repeat circuit 3-4 times or as many times as you can

And because it's hard for me NOT to end a blog post without a little something from Caleb:



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