It’s about building strength, structure, and stability

In the coming weeks, I'll be talking a lot about feeling calm, capable, and in control of your body by managing stress and other things we can mostly have some control over.

And so today I'd like to share a workout that aligns with just that.

It’s about building strength, structure, and stability... plus it'll support your joints, add to improvements in your balance, AND build up that all-important muscle that will keep you feeling strong and resilient (perfect as we head into cooler --and more contagious ;) months).

Bigger bonus: this workout doesn’t require much equipment or any high intensity, so you can do it just about anywhere when you have a few minutes. I've made a few suggestions for equipment if you want to, and some are affiliate links, so I'd earn a small commission on qualifying purchases (thank you!).

🍂 Pumpkin Spice & Power Workout

(That's what we do in October, right? Add pumpkin spice to everything? 😅)

Repeat 2–3 rounds each, rest as needed. You can also do what I do with most clients: treat it as a circuit and perform a set of each exercise, then repeat the whole list again (and again)

1️⃣ Squats (Weighted or Bodyweight) – 12 reps

Don't rush... lower yourself for a count of 3, then rise with control at the same pace. Keep those knees behind your toes as you bend. This move builds leg and core strength while training stability through knees and hips. If you want some weight to add to this (or any) exercise, check out these adjustable dumbbells or these adjustable kettlebells.

2️⃣ Incline Push-Ups – 10 reps

Using a bench or step --even a countertop-- depending on your fitness level, focus on full range of motion for each rep, engaging your core and keeping your body in a straight line (no hip wandering!) If you lose form before 10 reps, stop and try to do more next time.

3️⃣ Split Stance Rows – 10 per side

Step one foot back like you're going into a lunge. Row with one arm while keeping your weight distributed evenly and your balance steady. This one strengthens your upper body and core while gently challenging your balance.

4️⃣ Glute Bridge Lifts – 16 reps

Keep your heels a little closer to your bottom than for a crunch, and concentrate on pushing through your heels. Hold briefly at the top to activate your glutes and support your lower back. If you don't have a comfy mat for this one (and # 5...check this one out!)

5️⃣ Single-Leg Balance Reach – 6–8 reps per side

Standing on one foot, hinge at the hips while slowly reaching forward with your opposite hand, your other leg extending behind you. Keep a soft bend in your standing knee. (Here's a modification needed it until you increase balance: rise onto your toes and reach overhead, holding for 15–20 seconds. You can also work up to doing this on one leg/opposite side hand reach until ready for the full version.)

6️⃣ Bird Dog – 30 seconds

This is related to the last exercise, but on a different plane. Start by kneeling in tabletop position. Extend an opposite arm and leg while keeping your body steady, hold briefly in extended position, then switch sides.

This kind of strength work helps you build a foundation for everything else we do - in the gym and in the rest of life.

I'm all about helping busy moms build simple (but powerful!) habits that lead to lasting results!

If you're in that category and that sounds good to you...you're in the right place! Grab a spot on my email newsletter mailing list so you can get even more support direct to your inbox every Tuesday!

And of course, let me know if you try this workout! You can even tag me on Facebook or Instagram and I'll be the one CHEERING YOU ON THE LOUDEST!