Shout-out to all the parents out there! Parenting brings so much joy, but it also comes with sacrifice. Things that once felt easy—like working out, sleeping well, or enjoying hobbies can take a back seat.
While I can’t help you get more sleep or eat better, I can share one of my favourite go-to workouts that keeps me active during even the busiest weeks. This 4×4 workout (four exercises in four-minute rounds) takes just 24 minutes and boosts both strength and endurance, giving you more energy to tackle your day.
Your kids are a priority, but don’t forget to prioritize your health so you can be at your best self for them.
How it Works
Perform each exercise for 4 minutes, resting for 2 minutes between.
Single Leg Step-Up
4 minutes (switch legs every 10 reps), rest 2 minutes
Place one foot on top of a box or bench. Keep the weight centred on your midfoot and allow your chest and knee to tilt forward. Using the leg on the box, drive your body up and forward, maintaining midfoot pressure. Control the movement as you return to the starting position. Hold a dumbbell in the opposite hand.
Copenhagen Side Dip
4 minutes (switch legs every 10 reps), rest 2 minutes
Start in a side-plank position with your top leg placed on a bench. Lower your bottom hip toward the ground, then press down into the bench with your top leg to lift your hip back to the starting position.
Dumbbell Swing Press
4 minutes, rest 2 minutes
Unlock and bend your hips and knees while swinging both dumbbells behind you. Swing the dumbbells up to shoulder height, then press them overhead, maintaining a neutral spine throughout the movement.
Eccentric Inverted Row
4 minutes (slow on the way down), rest 2 minutes
Walk your feet forward and lean back, keeping your body in a straight line. Pull your chest toward the handles, squeezing your shoulder blades together throughout. Lower yourself as slowly as possible to the starting position.
Photography: Kirsten Buyer Photography
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