We’ve all been there. Extremely stressed with way too much going on in our heads. Sometimes it’s hard to focus and get stuff done, because we’re busy thinking about all the other stuff we still have left to do.
There’s no way you’re the only one! This happens to everybody – including me.
When I want to clear my mind, I actually like to get out of my head and do something physical. A lot of people de-stress and relax through meditation, yoga or mental exercises, but the best way for me is to sweat.
I want to feel the burn and distract myself with tangible goals. I spend at least 5 days a week working out – whether it’s at the gym in spin class or lifting weights with my trainer.
It feels so good to let my body work out all the stresses of the day. And even better, I know that I’m taking care of myself and staying in shape. That alone gives me an energy boost, and makes me feel better emotionally! When I’m physically fit and healthy, I also have more energy and clarity to enjoy my time with my husband and kids.
Being a busy self-starter means that sometimes it can be hard to make time for the gym. Even if you have 20 min a day to spend lifting weights in your living room, it can really make a difference!
Here are a couple of moves to help you out at home. Try doing all of these 2-3 times a week, with a day’s rest in between.
Let me know if you have any questions or want some more info about how to sweat it out!
Squat to Overhead Press
Works quadriceps, hamstrings, butt, abs, shoulders
- Stand with feet shoulder-width apart, elbows bent, a 5-pound weight in each hand at shoulder height, palms forward. Lower into a squat (don’t let your knees go past your toes); hold for a moment.
- Push through your heels to stand up, pressing weights overhead. Return to starting position.
Do 3 sets of 15 reps.
Single-Leg Dumbbell Row
Works back, shoulders, biceps, abs, quadriceps, hamstrings, butt
- Stand, holding a 5 to 10-pound weight in your left hand. Hinge forward so that your back is flat and almost parallel to the floor. Rest your right hand on a chair for support. Extend left arm toward floor, palm facing in. Lift straight left leg behind you, so your body forms a T-shape.
- Slowly bend your left elbow and draw the weight up until your elbow is even with your torso. Hold for a moment, then lower the weight.
Do 15 reps, then switch sides and repeat. Do 3 sets.
Step-Up with Bicep Curl
Works quadriceps, hamstrings, butt, abs, biceps
- Stand with your left foot on a sturdy bench or step, a 5-pound weight in each hand.
- With your weight on your left foot, lift to standing on the step, right thigh raised so it’s parallel to the floor. At the same time, curl both weights up toward your shoulders. Return to starting position.
Do 15 reps, then switch sides and repeat. Do 3 sets.
Dolphin Plank
Works back, abs, shoulders
- Lie facedown with your toes tucked in. Keeping your forearms on the floor, pull your bellybutton in toward your spine, and raise your hips to come into a low plank position.
- Inhale while lifting your hips further, so your body forms an inverted V-shape. Pause, then slowly return to starting position.
Do 3 sets of 15 reps.
Curtsy Lunge
Works hips, butt, quadriceps, hamstrings, abs
- Stand with feet hip-width apart, hands on hips. Take a giant step diagonally back with your left foot, and cross it behind your right foot. Bend your knees (as if curtsying) as you reach your left hand toward the floor on the outside of your right foot.
- Return to starting position.
Do 15 reps, then switch sides and repeat. Do 3 sets.
Superman
Works the back, butt
- Lie facedown with your arms and legs extended, your toes pointed, and your palms facing down. Inhale while raising your arms and legs as high as you can.
- Pause, then exhale while slowly returning to starting position.
Do 3 sets of 15 reps.