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It’s 6.30am and the alarm clock you set with the sounds of the ocean to ease you out of your sleep, now sounds like something out of an apocalypse movie. Your plan to slip quietly out of bed so as not to wake your husband and kids has now been unintentionally abandoned as your alarm clock is knocked off the dresser, sending yesterdays half drunk cup of tea smashing onto the wooden floor. Your husband declares sleepily ‘What was that?’ as your 8 year old begins a repetitive rendition of ‘Mum! Mum! Mum!’

alarm clock

It’s at this moment that it hits you, you are never, ever going to use that early morning gym membership you so desperately hoped you would. Your get fit fast plan is in jeopardy and you’re feeling pretty darn angry about it.

No fear girls. Here is a 20 minute workout that can slot into anytime of your day. Starting off with just 20 minute exercises daily will boost your health significantly, and before you know it your energy levels will soar and you will find that somehow you have more time to do these quick and simple exercises.

5 minutes 


hip flexor stretch

Begin by stretching and focusing on each individual part of your body working your way down from your head, neck and shoulders, arms and fingers, midsection, waist and legs and even your toes! Once this is done do a warm up exercise such as running on the spot for 2 minutes, or try stepping up and down the stairs.

5 Minutes


The Push Up


Face the ground horizontally prepping yourself up with your palms and your arms shoulder width apart. Bend your arms so that your body reaches the ground, hold, and return to the upright position. Attempt 3 sets of 10.

The Side Plank

From the Push Up position, turn your body to the side so that you are balancing on one side of your body, lift your hip and hold. Return to push up position and do the other side. Attempt 3 sets of 10.

side-plank-hip-lift-a-ex side-plank-hip-lift-b-ex

5 Minutes

Sit Ups


Lie Flat on the ground with your knees bent and arms cross your arms so that the tips of your fingers are touching your shoulders. Lift your body from this position, hold, and return back down. Attempt 3 sets of 10.

Side Sit Ups


Lie Flat on the ground with your knees bent and cross your arms behind your head. This time lift your body but turn it, attempting to reach opposing knees with your elbows. Attempt 3 sets of 10.

5 Minutes



Keep feet shoulder-width apart, shoulders back and your arms stretched out in front of you. Stand up straight concentrating you’re your stomach muscles and breathe in deeply. Move into a squatting position as low as you can and hold your core muscles. Return to upright position and exhale. Attempt 3 sets of 10.

Finish up by winding down, stretching your body once more.

And there you have it, a quick 20-minute exercise you can do anytime and anywhere, and once your confidence grows and you are able to do it quicker- you can always do more than 3 sets of 10!

If you have any more hints and tips why not post them?

Good Luck Ladies!

Love BWC xoxox