No gym membership? No workout equipment? No problem! We have dozens of at-home workouts that even the busiest of moms can perform, and this is our new favorite. We triple-dog-dare you to complete the entire alphabet! All you have to do is set aside 20 to 25 minutes, blast some of your favorite tunes and work through the alphabet by performing the exercise next to the corresponding letter.

stretching

(Photo: Shutterstock)

alphabet

SLIDE 1/8 –

A: 10 Crunches: The crunch is the grandfather of core workouts. Why? Because just like our own grandfathers, this move has been around since the stone ages — and that’s because it works! Read more about this move in our fitness index.

  • Step 1: Lie on your back on a mat with your knees bent, feet flat on the floor and heels a comfortable distance (12-18″) away from your seat. Place your hands behind your head. Pull your shoulder blades together and your elbows back without arching your low back or causing your ribs to splay out. This elbow position should be maintained throughout the exercise. Your head should be aligned with your spine.
  • Step 2: Exhale. Engage your abdominal and core muscles. Nod your chin slightly as you slowly curl your head and shoulders off the mat. Pull your rib cage together and toward your pelvis. Keep the neck relaxed. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.
Crunch grouped

B: 10 Jumping Jacks: We know you’ve heard of the jumping jack before, but let us give you a refresher: click here for more instructions!

  • Step 1: Stand with your feet together and your hands at your sides.
  • Step 2: Jump up and raise your arms above your head, while simultaneously kicking your legs out to the sides. You should form an “x.” Without taking a break, quickly reverse the movement and repeat.
Tabata-One-Jumping-Jack
(Photo: POPSUGAR.com)


C: 5 Pushups: Most of us balk at the thought of a pushup. After all, they’re difficult! Don’t let that scare you, though. This move does amazing things to your body by working your chest, arms and core! Click here for more info.

  • Step 1: Begin on all fours and walk your hands out until your hips drop into a straight line with your spine and hamstrings. Curl your toes under and set the knees about hip-width apart. Your hands will be outside of the shoulders, fingers spread and pointing forward. Look at your mat.
  • Step 2: Inahle and drop your chest down as low as you can. Bend the elbows diagonally backward, pulling the shoulder blades together. Keep the core locked so the body moves as one.
  • Step 3: Exhale and push yourself away from the ground as far as possible so you completely come out of the push up. Inhale and repeat immediately.
Tricep-Push-Up-grouped


D: 5 Squats: Squats are one of the key moves to give you a bigger butt. You’ll feel the burn tomorrow after this workout.

  • Step 1: Begin with your feet hip-width apart with a heavy (10-20 pound) dumbbell in each hand.
  • Step 2: Keeping your weight in your heels, sit down as if sitting in a chair, keeping your back as upright as possible. Pause, then return to standing by pushing through your heels and squeezing your 
glutes to straighten your legs. That is one rep.
dumbbell-squat-grouped

SLIDE 2/8 –

E: 30-Second Wall Sit: This might not sound like a lot, but we promise you’ll feel this move in your entire body. Read more about it here!

  • Step 1: Lean your back against a wall, making sure that your whole back is touching the wall. Your feet should be about two feet from the wall and about shoulder-width apart from each other.
  • Step 2: Slowly slide your back down the wall until your thighs are parallel to the ground. Aim for a 90-degree angle. Keep your weight in the heels of your feet and make sure your knees are behind your toes. You should be able to tap your toes. Keep your back flat against the wall. If it starts to arch, slide up until the small of your back is touching the wall again.
wall-sit

F: 15 Arm Circles: Don’t be scared to show your arms off! Arm circles can help build muscle in one of our trouble areas. Ditch the sweaters and start wearing tank tops after you commit to this workout. For more info, click here!

  • Step 1: Grab a pair of dumbbells, soup cans, water bottles, anything around the house for some resistance. Stand with the feet under the shoulders and extend the arms out to the sides.
  • Step 2: Keeping the chest tall and shoulders dropped, begin moving the weights in a circle. For the first 30 seconds, go forward. For the last 30 seconds, go backward.
Weighted-Arm-Circles-2


(Photo: Women’s Protein Tiara Cameron)

G: 10 Mountain Climbers: Since you won’t be traveling to Mt. Everest anytime soon, the simple mountain climber workout will have to suffice. Need more info? Check it out in our fitness index!

  • Step 1:Begin in high plank position with your hands directly under your shoulders. Your body should be in a straight, diagonal line from your head to your heels.
  • Step 2: With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep alternating legs and pick up the pace until it feels a little like running in place in a plank position.
mountain-climbers

SLIDE 3/8 –

H: 5 Burpees: Ahh! The dreaded burpee! This killer workout is universally disliked, but why? The burpee is a full-body move, and it’s exhausting, which makes it even better for the mom looking to shed a few pounds. Don’t shy away from this exercise. Embrace it instead! Read more about the burpee here!

  • Step 1: Stand tall then bend the knees to place the palms on the floor.
  • Step 2: Jump or walk the feet out behind you to a plank. Make sure your shoulders are over the wrists and get your feet as close together as you can. Straighten the knees.
  • Step 3: Jump or walk the feet back to the beginning bent position.
  • Step 4: Explode out of the bottom and jump up, reaching your hands overhead. Land with soft knees and repeat.
Burpee Grouped-1

I: 30-Second Plank: Don’t let the 30-second part fool you! The plank is one tough cookie. This workout targets your core, and boy oh boy will you feel the burn! Check it out here.

  • Step 1: Begin in forearm plank position, with shoulders directly over elbows and feet together. Your body should be in a straight, diagonal line from your head to your heels. Look at your mat.
  • Step 2: Take your right foot and tap it to the outside of your mat, then bring it back to the center. As you do this, keep the rest of your body square and still. Repeat the tap with your left foot. That is one rep.
forearm-plank-featured-53678

J: 10 Jump Squats: Targeting your glutes and quads, this powerful squat will get your heart rate up in no time! Check it out here.

  • Step 1: To perform this plyometric exercise, first stand with the feet slightly outside the shoulders (wherever your squat stance is) and drop the hips backward and down. Send the arms straight out in front of you to help the chest stay lifted. Double check your knee position – make sure they’re staying behind your toes.
  • Step 2: Push through your heels to drive out of the squat. Roll through the foot to lift into your jump, bringing the arms overhead to help propel you upward. Land softly and quietly with bent knees. If you can go right back into your squat, do it! Otherwise, take the soft-knee landing and reset for the next squat.
Jump-Squat

K: 10 Side Lunges: Side lunges are a great move to keep in your arsenal. They work your glutes and the muscles in your hips called abductors. Want to read more about side lunges? Click here!

  • Step 1: Begin in your neutral standing position with the dumbbells at your sides. Feet should be shoulder-width apart. Roll the shoulders back and down and lift your chest.
  • Step 2: Step one foot out to the side and bend the leg into a lunge. The knee must stay behind the toes. The other leg is straight. Your chest is lifted still. It’s tempting to drop your chest, so look straight ahead and keep the shoulders back.
  • Step 3: Bring the lunge to the other side first by pressing through your heel to your standing position. Send the other leg out to the side. The farther you step out, the deeper you will need to lunge. The dumbbells stay in front of you, on either side of the lunging leg.
Alternating-Side-Lunge

SLIDE 4/8 –

L: 15 Crunches: The crunch is the grandfather of core workouts. Why? Because just like our own grandfathers, this move has been around since the stone ages—and that’s because it works! Read more about this move in our fitness index.

  • Step 1: Lie on your back on a mat with your knees bent, feet flat on the floor and heels a comfortable distance (12-18″) away from your seat. Place your hands behind your head. Pull your shoulder blades together and your elbows back without arching your low back or causing your ribs to splay out. This elbow position should be maintained throughout the exercise. Your head should be aligned with your spine.
  • Step 2: Exhale. Engage your abdominal and core muscles. Nod your chin slightly as you slowly curl your head and shoulders off the mat. Pull your rib cage together and toward your pelvis. Keep the neck relaxed. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.
Crunch grouped

M: 20 High Knees: You should feel the burn in your legs after 20 reps. Read more about this move here!

  • Step 1: Stand tall with your core pulled in and your shoulders back. Places your hands out at hip height to help gauge your performance.
  • Step 2: Keep this posture and raise one knee up to the hips or higher, keeping the other leg bent and ready to follow. Quickly alternate knees, leaning back with a strong core to help drive them toward the chest. Repeat for allotted time.
High-Knees RESIZED-1 (1)

N: 10 Tricep Dips: Go slow to start, and make sure your form is correct. The angle might feel weird, but we promise you’ll feel the results. Click here to explore this move!

  • Step 1: Sit on the floor with knees bent, feet placed hip-width distance on the floor, hands on the floor behind you with your fingers pointing toward your body. Lift your hips off the floor and straighten your arms.
  • Step 2: Slowly bend at your elbows and lower your body to the floor. Pull your abdominal muscles tight and keep your elbows tucked into your body. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. That is one rep.
Tricep Floor Dips-GROUPED

O: 10 Pushups: Most of us balk at the thought of a pushup. After all, they’re difficult! Don’t let that scare you, though. This move does amazing things to your body by working your chest, arms and core! Click here for more info!

  • Step 1: Begin on all fours and walk your hands out until your hips drop into a straight line with your spine and hamstrings. Curl your toes under and set the knees about hip-width apart. Your hands will be outside of the shoulders, fingers spread and pointing forward. Look at your mat.
  • Step 2: Inhale and drop your chest down as low as you can. Bend the elbows diagonally backward, pulling the shoulder blades together. Keep the core locked so the body moves as one.
  • Step 3: Exhale and push yourself away from the ground as far as possible so you completely come out of the push up. Inhale and repeat immediately.
Tricep-Push-Up-grouped

SLIDE 5/8 –

P: 10 Squats: Squats are one of the key moves to give you a bigger butt. You’ll feel the burn tomorrow after this workout. Check out more detailed instructions on our fitness index!

  • Step 1: Begin with your feet hip-width apart with a heavy (10-20 pound) dumbbell in each hand.
  • Step 2: Keeping your weight in your heels, sit down as if sitting in a chair, keeping your back as upright as possible. Pause, then return to standing by pushing through your heels and squeezing your 
glutes to straighten your legs. That is one rep.
dumbbell-squat-grouped

Q: 20 Jumping Jacks: We know you’ve heard of the jumping jack before, but let us give you a refresher: click here for more instructions!

  • Step 1: Stand with your feet together and your hands at your sides.
  • Step 2: Jump up and raise your arms above your head, while simultaneously kicking your legs out to the sides. You should form an “x.” Without taking a break, quickly reverse the movement and repeat.
Tabata-One-Jumping-Jack


(Photo: POPSUGAR.com)

R: 30-Second Plank: Don’t let the 30-second part fool you! The plank is one tough cookie. This workout targets your core, and boy oh boy will you feel the burn! Check it out here.

  • Step 1: Begin in forearm plank position, with shoulders directly over elbows and feet together. Your body should be in a straight, diagonal line from your head to your heels. Look at your mat.
  • Step 2: Take your right foot and tap it to the outside of your mat, then bring it back to the center. As you do this, keep the rest of your body square and still. Repeat the tap with your left foot. That is one rep.
forearm-plank-featured-53678

SLIDE 6/8 –

S: 20 Bicycle Crunches: The goal is to feel like you’re riding a bicycle while lying on your back. As strange as that is, this workout totally works. It targets your abs, hip flexors and glutes. Read more about it here!

  • Step 1: Lie on your back with hands behind your head, knees bent and feet on the floor. Lift your shoulder blades off the ground, and keep them off the ground for this whole exercise. Twist your torso to the right, bringing your left shoulder in to touch your right knee. Keep left leg straight and lifted off the floor.
  • Step 2: Repeat, twisting torso to the left and bringing your right shoulder into touch your left knee. Make sure your rib cage is moving and not just your elbows. That is one rep. Continue switching sides for instructed amount of time.
Bicycle-Crunches_ALL

T: 30-Second Wall Sit: This might not sound like a lot, but we promise you’ll feel this move in your entire body. Read more about it here!

  • Step 1: Lean your back against a wall, making sure that your whole back is touching the wall. Your feet should be about two feet from the wall and about shoulder-width apart from each other.
  • Step 2: Slowly slide your back down the wall until your thighs are parallel to the ground. Aim for a 90-degree angle. Keep your weight in the heels of your feet and make sure your knees are behind your toes. You should be able to tap your toes. Keep your back flat against the wall. If it starts to arch, slide up until the small of your back is touching the wall again.
wall-sit

U: 5 Burpees: Ahh! The dreaded burpee! This killer workout is universally disliked, but why? The burpee is a full-body move, and it’s exhausting, which makes it even better for the mom looking to shed a few pounds. Don’t shy away from this exercise. Embrace it instead! Read more about the burpee here!

  • Step 1: Stand tall then bend the knees to place the palms on the floor.
  • Step 2: Jump or walk the feet out behind you to a plank. Make sure your shoulders are over the wrists and get your feet as close together as you can. Straighten the knees.
  • Step 3: Jump or walk the feet back to the beginning bent position.
  • Step 4: Explode out of the bottom and jump up, reaching your hands overhead. Land with soft knees and repeat.
Burpee Grouped-1

SLIDE 7/8 –

V: 20 Arm Circles: Don’t be scared to show your arms off! Arm circles can help build muscle in one of our trouble areas. Ditch the sweaters and start wearing tank tops after you commit to this workout. For more info, click here!

  • Step 1: Grab a pair of dumbbells, soup cans, water bottles, anything around the house for some resistance. Stand with the feet under the shoulders and extend the arms out to the sides.
  • Step 2: Keeping the chest tall and shoulders dropped, begin moving the weights in a circle. For the first 30 seconds, go forward. For the last 30 seconds, go backward.
Weighted-Arm-Circles-2
(Photo: Women’s Protein Tiara Cameron)

W: 10 Side Lunges: Side lunges are a great move to keep in your arsenal. They work your glutes and the muscles in your hips called abductors. Want to read more about side lunges? Click here!

  • Step 1: Begin in your neutral standing position with the dumbbells at your sides. Feet should be shoulder-width apart. Roll the shoulders back and down and lift your chest.
  • Step 2: Step one foot out to the side and bend the leg into a lunge. The knee must stay behind the toes. The other leg is straight. Your chest is lifted still. It’s tempting to drop your chest, so look straight ahead and keep the shoulders back.
  • Step 3: Bring the lunge to the other side first by pressing through your heel to your standing position. Send the other leg out to the side. The farther you step out, the deeper you will need to lunge. The dumbbells stay in front of you, on either side of the lunging leg.
Alternating-Side-Lunge

X: 10 Pushups: Most of us balk at the thought of a pushup. After all, they’re difficult! Don’t let that scare you, though. This move does amazing things to your body by working your chest, arms and core! Click here for more info!

  • Step 1: Begin on all fours and walk your hands out until your hips drop into a straight line with your spine and hamstrings. Curl your toes under and set the knees about hip-width apart. Your hands will be outside of the shoulders, fingers spread and pointing forward. Look at your mat.
  • Step 2: Inhale and drop your chest down as low as you can. Bend the elbows diagonally backward, pulling the shoulder blades together. Keep the core locked so the body moves as one.
  • Step 3: Exhale and push yourself away from the ground as far as possible so you completely come out of the push up. Inhale and repeat immediately.
Tricep-Push-Up-grouped

Y: 20 High Knees: You should feel the burn in your legs after 20 reps. Read more about this move here!

  • Step 1: Stand tall with your core pulled in and your shoulders back. Places your hands out at hip height to help gauge your performance.
  • Step 2: Keep this posture and raise one knee up to the hips or higher, keeping the other leg bent and ready to follow. Quickly alternate knees, leaning back with a strong core to help drive them toward the chest. Repeat for allotted time.
High-Knees RESIZED-1 (1)

Z: 10 Burpees: Ahh! The dreaded burpee! This killer workout is universally disliked, but why? The burpee is a full-body move, and it’s exhausting, which makes it even better for the mom looking to shed a few pounds. Don’t shy away from this exercise. Embrace it instead! Read more about the burpee here!

  • Step 1: Stand tall then bend the knees to place the palms on the floor.
  • Step 2: Jump or walk the feet out behind you to a plank. Make sure your shoulders are over the wrists and get your feet as close together as you can. Straighten the knees.
  • Step 3: Jump or walk the feet back to the beginning bent position.
  • Step 4: Explode out of the bottom and jump up, reaching your hands overhead. Land with soft knees and repeat.
Burpee Grouped-1

0COMMENTSSLIDE 8/8 –

How was your workout? Are you dripping sweat from the tip of your nose? Spread the love and tag a friend to challenge them to take the Alphabet Challenge! A little friendly competition never killed anyone. (We hope you win!)

alphabet

Start the Conversation

Ahmaud Arbery’s Autopsy Conducted, Jogger Was Hit by 3 Shotgun Blasts

By CHRISTIAN LONG – May 12, 2020 12:57 am EDT

Authorities have confirmed the official cause of Ahmaud Arbery’s death. The late 25-year-old was killed by a father-son due in February while jogging near his home in Brunswick, Georgia, on Feb. 23.

According to TMZ, Abery died from 2 shotgun wounds, and also suffered a third. An autopsy conducted by the Glynn County Coroner on Feb. 24, which determined shooters killed him with two close-range shotgun blasts in his chest. X-rays also revealed two different clusters of buckshot pellets. The video of the confrontation, which went viral last week and eventually led to the arrest of Gregory McMichael and his son Travis McMichael, three shots can be heard. It’s now clear he was struck by all three.

The father-son duo was arrested on Thursday after the case had been taken over by the Georgia Bureau of Investigation from local police. “Our goal in every investigation is to seek the truth,” GBI Director Vic Reynolds told reporters Wednesday. “And that’s exactly what we intend on doing in this matter. I realize that emotions are running high in this community, and they’re running high throughout the state, and the last thing anyone wants to do is extend us any patience. But I also realize that this investigation must be done correctly, and therefore I must ask for a little of your patience.”

On Friday, the two appeared in court via video conference before Glynn County Magistrate Judge Wallace Harrell. The judge read the men their rights and the aggravated assault and felony murder charges, while they only spoke to confirm their names. Outside the courthouse, organizers gathered to sing “Happy Birthday” for Arbery, who would have had his 26th birthday on Friday.0COMMENTS

While the arrest appeased Arbery’s family, they were vocally unhappy over the fact that it took several weeks before authorities took action. “They did not arrest the killers of Ahmaud Arbery because they saw the video,” family attorney Ben Crump told the Associated Press. “They arrested the killers of Ahmaud Arbery because we saw the video, the public saw the video, and it went viral. It was shocking. People were astonished.”

Gregory McMichael, a former police detective and district attorney’s office investigator, said they armed themselves and chased Arbery in their truck while he was jogging. They had also stated that they believed he fit the description of a suspect in a recent string of burglaries in the area and chased him in their truck before the fatal confrontation.Start the Conversation

Stimulus Update: $5,000 Social Security Loan Being Considered

By STEPHANIE DOWNS – May 13, 2020 10:05 am EDT

After the federal government issued one round of economic impact statements, there are reportedly more discussions going on regarding potential additional stimulus payments. According to a new report from the Washington Post, senior White House officials are reportedly exploring a proposal that would allow Americans to receive $5,000 in exchange for a delay of their Social Security benefits. The proposal was originally floated by two conservative scholars, Andrew Biggs of the American Enterprise Institute and Joshua Ruah of the Hoover Institute at Stanford University. This news comes after the White House and Congress previously agreed to a $2 trillion stimulus package, which entitled eligible Americans to a one-time payment of $1,200 (or $2,400 for married couples filing a joint tax return).

The Washington Post reported that senior officials within the Trump administration have discussed the “Eagle Plan,” which calls for an overhaul of various federal retirement programs in exchange for upfront payments to some workers amid the ongoing coronavirus crisis. The plan could even potentially grant Americans $10,000 upfront in exchange for a delay of their retirement benefits such as Social Security. The Washington Post obtained a copy of the plan, which says that its first page was written by Paul Touw, a chief strategy officer to U.S. State Department undersecretary Keith Krach, whose duties notably don’t include matters relating to domestic policy. The outlet noted that Krach is close to Jared Kushner, President Donald Trump’s son-in-law who is also a senior advisor to the president.

The publication reported that the White House has already rejected this plan, per three administration officials. They also reported that it has not even been presented to Trump for review. While the State Department declined to comment on this “Eagle Plan,” Hogan Gidley, a spokesperson for the White House, did address the matter. In his statement, he said that the president would not support this plan or any others that would potentially cut retirement benefits. Gidley said, “The mere thought of this so-called ‘plan’ is ludicrous on its face. President Trump has been clear that while he is in office, the American people can feel secure without a shadow of a doubt that he will completely protect Social Security and Medicare — end of story, full stop.”

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