http://nicholekellerman.com
Hey you busy momma you, are you making time for you and working out? This is a no excuses work out routine specifically for YOU. Have you ever wondered how to work out at home? Well these exercise routines take place in the convince of your own home!
(Working out for women)
The 10 Minute, No Excuses Workout For Busy Moms
So being a personal trainer, health & lifestyle coach, most of the women I work with are busy mommas, and they always come at me with the same excuse.
"I Don't Have Time For Myself!"
Here is what I have to say: You DO have time, it's just about being creative and slipping it into your day where you can. You don't need 60 or even 20 minutes to get in exercise, all you need is 10 minutes. YEP you read right, 10 minutes!
So I have created a special program you, momma! These 5 exercises you can do ANYWHERE!
[Insert video here, http://youtu.be/3StDSIF34CQ ]
Fit Momma Routine -Do 30-50 repetitions of each exercise, 1-4 times, 3x a week... Remember, be creative!
Squat (see video for visual example) -Get a chair, bench or something you typically sit on and place right behind you -Feet shoulder width apart, or slightly wider -Sit back as if you are going to sit in the chair -Heels are super glued to floor, they never leave floor as you squat back -Make sure knees never go over toes
Alternating Lunges (see video for visual example) -Step out, slightly in front of you and drive hips down to the floor, think of down, not out. -Make sure knees never go over toes -Ideally have 90 degree angles at each knee, if you have knee pain start shallow and work into it as you get stronger -Keep core tight (belly button to spine) -To make harder you can do walking lunges or back lunges
3. Chair Push-up (see video for visual example) -Grab a chair, bench or you can even use the stairs -Hands slightly wider then shoulder width apart -Keep core tight (belly button to spine) -Butt down, slowly bring chest to chair, and back up -To make harder move yourself closer to the ground, either go down another step, find a lower surface, or for the hardest level go to the ground
4. Planks (see video for visual example) -On the floor, start of forearms, beginners start on knees, more advanced start on feet -Keep core tight (belly button to spine) -Butt down -You are going to just hold this position for as long as possible, ideally 30-50 seconds then slowly increasing the time 5 seconds every week
5. Cardio Dance Party (see video for visual example, seriously, HA!) -Put on your favorite jam and DANCE! -DO NOT SKIP THIS! -This is vital for your health, happiness and heart :) -Let go, have fun, be silly, get out of your head and into you body -Grab it kiddos and *all out* go for it, your body needs this
I have created a Printable Fit Momma Work Out Routine and a 10 page Stretch Routine so you can be fit and flexible anywhere! Guarantee you have never felt stretches like these!
Just print and follow, with these detailed pictures and descriptions.

Click Here to download now
So again, you can do these anywhere:
-While brushing your teeth
-Doing dishes
-In between commercials
-At your child's soccer practice
-Make it a family, after dinner routine
-When the children are getting crazy, do this with them, they just need to motor out some energy
-While doing laundry
-BE CREATIVE *this is key*
Being fit and healthy is a must for you AND your family. Your actions speak much louder than your words. If your children see you doing this, they will think is "normal" and just naturally take care of themselves, forever.
I know that your children are your life, and you would do anything for them, so know when you are giving to yourself, you are ultimately giving to them as well. If they take care of themselves they will never have to worry about being bullied at school, being regularly depressed or sad, and most importantly, will never have to worry about disease, cancer or illness in the future.
Yes, you have that kind of power, just by your actions!
I believe in you!
Passionately,
Nichole Kellerman, CPT, CMT
Health & Lifestyle Coach
NicholeKellerman.com
720.515.2695
P.S. If you are facing any health obstacles yourself, comment below and together we will come up with a game plan to make sure you're a fit momma forever!
About our author:
Nichole Kellerman, is a certified personal trainer and massage therapist with the drive to help as many women as possible be fit, healthy and happy, all while having a blast! Having struggled with her weight and self image in the past, she has now dedicated her life to showing women how to love their bodies and get that head-turning confidence they all deserve! Learn more about Nichole at http://nicholekellerman.com
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'Sun Stretch' for Kids-By BodyLogique® (Slide Show).wmvby bodylogique870 views
Respond to this video... Let me know if you have any questions about being prego and exercise, I have lots of experience in this department!
:) Nichole
nkellermantv 7 months ago
@jeffbatstone Hey Jesse sorry for the delay. Yes you can totally do these even at 18months pregnant. Just listen to your body, take your time :).
Exercise is so vitally important when pregnant. I have a few pregnant clients right now actually! Just think about the actual birth, that is pure muscular endurance! So being fit makes it SO much more enjoyable, plus lets not forget getting your pre-baby body back in no time!
nkellermantv 7 months ago
And I just realized I posted from my husbands account. His name is Jeff. Mine's Jesse.
jeffbatstone 7 months ago
I am 18 weeks pregnant with two small boys. These exercises look very doable. I wanted to check though if being pregnant means I need to omit any for the present. Thanks!
jeffbatstone 7 months ago