Easy workouts for busy Women

DS Flex Blog #6 - Easy workouts for busy women

These days time is something we just can’t seem to find enough of. How many evenings do you go to bed with things still on your to-do list, not quite yet ticked off, left there to see another day?


In the madness that is life; work, chores, family and friends often get put before you. This can see your exercise and nutrition slip away, and reaching those goals harder to achieve. So with our time being precious, as well as our health and self-confidence, here are some simple workouts designed to take 20-30 minutes (and let’s be honest, we can all spare that short amount of time to focus on yourself).


All you need is a little bit of space and these workouts can be done, anywhere, anytime – with minimal to no equipment needed. You will be able to fit these workouts in prior to starting the day, during your lunch break, or at the park while the kids are playing or have sport training!


At Home:

This workout doesn’t matter if the weather is no good to be outside, the gym is closed, or the kiddies are having an afternoon nap. All that is need for this session is resistance tubing and a chair. A full body workout, despite being in the comfort of your own home - be sure to push yourself out of your comfort zone.


Complete all exercises with minimal rest in between. Recovery is at the end of each round once all sessions are complete. Set your timer for 30seconds and do this for each exercise;

  1. Push ups
  2. Mountain climbers
  3. Sumo squat
  4. Tricep dips
  5. Bulgarian squats – leg on chair (30s each leg)
  6. Bicep curls with tube
  7. Tube glute squeeze (standing in tube, stepping out and in)
  • 1-2 minutes rest between each set
  • Complete 3-5 times.

Optional ab circuit to complete after the block above;

  • Plank – elbows to palms x 10 ea side
  • Side plank with hip raise x 10 ea side
  • Leg raise x 15


At the Gym:

3 blocks of exercises.  Repeat each block 1-2 times:

Block 1:

  • Squat with bottom half pulse x 15
  • Step ups x 12 ea leg
  • Bike sprint x 40s
  • 1 min rest & repeat

Block 2:

  • Clean and press x 12
  • Medicine ball pushup x 10 ea side
  • Rower sprint x 200m
  • 1 min rest & repeat 

Block 3:

  • Pull ups x 15
  • Walking lunges
  • Tricep dips
  • 1 min rest & repeat


Posted by Hayley McNeil on 14 November, 2016 Exercise, Fit, Fitness, Nutrition |
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