You don’t need a gym, fancy gear, or hours of free time.
This 15-minute home workout was designed for busy moms and high-performing women.
No fluff. Just moves that actually work — in your living room.
Here’s the exact routine: 🧵
This 15-minute home workout was designed for busy moms and high-performing women.
No fluff. Just moves that actually work — in your living room.
Here’s the exact routine: 🧵
1. Bodyweight Squats
→ Activates legs, glutes, core
→ Feet shoulder-width apart
→ Sit back like a chair
→ Chest up, knees out
→ Rise & repeat
Simple. Strong. Effective.
→ Activates legs, glutes, core
→ Feet shoulder-width apart
→ Sit back like a chair
→ Chest up, knees out
→ Rise & repeat
Simple. Strong. Effective.
2. Wall Push-Ups (or countertop)
→ Builds beginner-friendly upper body strength
→ Hands at chest height
→ Lower slowly, push back
→ Core tight, elbows tucked
Scalable. Gentle. Powerful.
→ Builds beginner-friendly upper body strength
→ Hands at chest height
→ Lower slowly, push back
→ Core tight, elbows tucked
Scalable. Gentle. Powerful.
3. Glute Bridges
→ Lie on back, knees bent
→ Press heels, lift hips
→ Squeeze glutes at the top
→ Lower slowly
Perfect after long hours of sitting.
→ Lie on back, knees bent
→ Press heels, lift hips
→ Squeeze glutes at the top
→ Lower slowly
Perfect after long hours of sitting.
4. Marching in Place
→ Stand tall
→ Lift knees toward chest
→ Swing arms naturally
→ Keep steady rhythm
Boosts blood flow, posture, and energy—even in your kitchen.
→ Stand tall
→ Lift knees toward chest
→ Swing arms naturally
→ Keep steady rhythm
Boosts blood flow, posture, and energy—even in your kitchen.
5. Forearm Plank
→ Elbows under shoulders
→ Body in a straight line
→ Engage core & glutes
→ Hold for 60 seconds
No crunches. Just total-body tension.
→ Elbows under shoulders
→ Body in a straight line
→ Engage core & glutes
→ Hold for 60 seconds
No crunches. Just total-body tension.
6. Step-Ups
→ Use a bottom stair or stable stool
→ Step up with one foot
→ Bring other foot up
→ Step down, switch sides
Builds strength, balance, and confidence.
→ Use a bottom stair or stable stool
→ Step up with one foot
→ Bring other foot up
→ Step down, switch sides
Builds strength, balance, and confidence.
7. Seated Twists
→ Sit with knees bent
→ Lean back slightly
→ Twist torso side to side
→ Tap floor if you can
Engages obliques, improves spine mobility.
→ Sit with knees bent
→ Lean back slightly
→ Twist torso side to side
→ Tap floor if you can
Engages obliques, improves spine mobility.
8. Wall Sit
→ Back against the wall
→ Slide down to 90° knees
→ Keep core tight
→ Hold for 60 seconds
Feel your legs fire up—this one’s a sleeper.
→ Back against the wall
→ Slide down to 90° knees
→ Keep core tight
→ Hold for 60 seconds
Feel your legs fire up—this one’s a sleeper.
9. Gratitude Check-In
→ One thing your body did well today
→ One thing you’re proud of showing up for
Your effort matters—whether it’s 5 minutes or 15.
→ One thing your body did well today
→ One thing you’re proud of showing up for
Your effort matters—whether it’s 5 minutes or 15.
10. How to Do It
→ 1 minute per move
→ 30 seconds rest between each
→ Repeat once if you’ve got time
→ End with gentle stretching
Fitness that fits your life. Not the other way around.
→ 1 minute per move
→ 30 seconds rest between each
→ Repeat once if you’ve got time
→ End with gentle stretching
Fitness that fits your life. Not the other way around.
Final thought:
You’re not lazy. You’re busy.
→ You lead. You carry. You give.
→ Now it’s time to strengthen the one who does it all—you.
You don’t need more time.
You need smarter movement.
Follow @GodswillChemist for more science-backed health tips.
You’re not lazy. You’re busy.
→ You lead. You carry. You give.
→ Now it’s time to strengthen the one who does it all—you.
You don’t need more time.
You need smarter movement.
Follow @GodswillChemist for more science-backed health tips.
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