This Mother's Day, plan on making your mom your workout buddy.

By Renee Cherry
May 07, 2020
Advertisement

Mother's Day is quickly approaching, which means moms are about to get their 24 hours worth of well-earned celebration. Maybe you have the classic brunch, DIY spa day, or FaceTime call planned, but if you're looking for new ideas this year, a mother-daughter workout is one solid option. Breaking a sweat and working on your strength together can be a fun way to bond, especially if you've both been feeling a little stir-crazy during quarantine. (Related: The Best Mother's Day Gifts That You'll Want to Steal for Yourself)

Who better to lead you through a Mother's Day workout than Denise and Katie Austin? The fitness duo debuted a new mother-daughter workout series this week on Denise's YouTube channel, featuring plenty of quick routines you can follow along with. They also created the below Mother's Day-inspired workout exclusively for Shape—with 15 minutes of bodyweight exercises followed by 15 minutes of weighted moves. Go forth and challenge your mom (or your kid) to tackle the workout by your side. (Related: This Small-Space Workout Is Perfect for When You're Too Cramped to Do Anything Else)

How it works: Do a 1-minute warm-up, then perform each move for the indicated amount of time.

You'll need: A pair of dumbbells.

Squat

A. Stand with feet shoulder-width apart and hands clasped in front of chest.

B. Brace abs, push hips back, and bend knees, lowering into a squat.

C. Pause at the bottom, then push back up to stand.

Repeat for 40 seconds. Rest for 20 seconds.

Narrow Squat

A. Stand with hands clasped in front of chest, feet together.

B. Lower into a squat until thighs are parallel to floor.

C. Hold, then push back up to stand.

Repeat for 40 seconds. Rest for 20 seconds.

Narrow Squat to Side Tap, Back Tap

A. Stand with hands clasped in front of chest, feet together.

B. Lower into a squat.

C. Staying in the squat, extend the left leg out to the side, tapping toes to the floor. Bring leg back in. Extend left leg straight backward, then back in.

D. Straighten knees and drive hips forward to stand, then squat and repeat on the other side.

Continue alternating for 40 seconds. Rest for 20 seconds.

Curtsy Lunge

A. Stand with feet hip-width apart.

B. Keeping hips and shoulders square, step left leg behind and across right leg, bending both knees 90 degrees.

C. Push off left foot to return to start.

D. Repeat on other side, stepping right leg behind and across left leg, then pushing off right foot to return to start.

Continue alternating for 40 seconds. Rest for 20 seconds.

Standing Crunch

A. Stand with feet together, hands clasped behind head, weight shifted to left leg.

B. Bend right knee and draw it up to chest while turning ribcage toward the right knee, drawing left elbow to the outside of the knee.

C. Lower right to the floor.

D. Repeat on the opposite side, driving left knee up and drawing right elbow to the outside of the left knee. Lower left leg and return to start.

Continue alternating for 40 seconds. Rest for 20 seconds.

Arm Circles

A. Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.

B. Keeping shoulders down, make small forward arm circles.

Repeat for 40 seconds. Rest for 20 seconds.

Arm Presses

A. Stand with feet hip-width apart. Place hands just above shoulder height with palms facing forward and arms bent, elbows next to ribs.

B. Press right arm up overhead without moving the other hand. Stay tall with chest up and shoulders back with core engaged.

C. Lower right hand to start, then repeat on the other side.

Continue alternating for 40 seconds. Rest for 20 seconds.

Chest Press

A. Stand with feet hip-width apart, arms extended forward, parallel to the ground, palms facing the floor.

B. Draw elbows back arms so arms are bent, palms just outside shoulders.

C. Extend arms straight out in front of shoulders, to return to start. Keep core engaged throughout.

Repeat for 40 seconds. Rest for 20 seconds.

Triceps Extension

A. Stand with feet hip-width apart. Hinge forward at the hips while keeping core tight and back flat. Lock elbows by sides with arms at 90-degree angles.

B. Squeeze triceps to straighten arms at the elbows, extending hands backward.

C. Bend arms back to a 90-degree angle.

Repeat for 40 seconds. Rest for 20 seconds.

Partnered Squat

A. Stand facing partner with feet shoulder-width apart, holding each other's right hands.

B. Brace abs, push hips back, and bend knees, lowering into a squat.

C. Pause at the bottom, then push back up to stand, and simultaneously switching to hold each other's left hands.

Repeat for 40 seconds. Rest for 20 seconds.

Partnered Leg Lift

A. Stand side-by-side, one arm around each other's backs.

B. Raise outer leg out to the side as high as possible without shifting hips; keep inner leg straight and knee soft.

C. Lower leg to return to start.

Repeat for 40 seconds. Rest for 20 seconds. Switch sides; Repeat.

Side Lunge

A. Start standing with feet together.

B. Keeping left leg straight and both feet pointing forward, step right leg out as far right as possible, bending knee and lowering hips into a lunge.

C. Push off right foot to return to start. Repeat on the other side.

Continue alternating for 40 seconds. Rest for 20 seconds.

Windmill

A. Stand with feet hip-width apart, arms out to sides to start.

B. Bend right knee, hinging at the hips to cross left arm in front of body, reaching for the outside of the right leg. Return to start.

C. Repeat on the other side, bending left knee, crossing right arm in front of body to outside of left leg. Return to start.

Continue alternating for 40 seconds. Rest for 20 seconds.

Woodchopper

A. Stand with feet wider than hip-width apart, a dumbbell horizontally in both hands in front of hips.

B. Squat, rotating torso toward left, bringing weight outside the left knee.

C. Stand, pivoting on left foot, rotating torso to the right and powerfully driving weight above right shoulder. .

Repeat for 20 seconds. Rest for 10 seconds. Switch sides; Repeat.

Biceps Curl

A. Stand with feet hip-width apart, tailbone tucked, holding dumbbells by sides with palms forward.

B. Lift weights up to shoulders, squeezing biceps.

C. Lower slowly back to start.

Repeat for 40 seconds. Rest for 20 seconds.

Dead Bug

A. Lie face-up on the floor with legs in tabletop, calves parallel to the floor, arms extended toward the ceiling. Holding a dumbbell in each hand, palms facing in.

B. Extend one arm overhead, bicep by ear, and extend the opposite leg toward the floor, hovering an inch off the ground.

C. Return to start. Repeat, lowering the opposite arm and leg.

Repeat for 40 seconds. Rest for 20 seconds.

Punch

A. Stand with feet hip-width apart, holding a dumbbell in each hand.

B. Twist torso and punch right arm across body toward left side.

C. Twist torso and punch left arm across body toward right side.

Repeat for 40 seconds. Rest for 20 seconds.

Row

A. Stand with feet hip-width apart, holding a dumbbell in each hand, knees slightly bent. Hinge at the hips to send butt back, keeping back flat. Lower dumbbells to the floor until arms are straight to start.

B. Pull shoulders down and away from ears. Squeeze shoulder blades together, brace core, draw belly button toward the spine, and slowly bend elbows to pull dumbbells back toward hips. Keep elbows tight next to body.

C. Lower dumbbells to return to start.

Repeat for 40 seconds. Rest for 20 seconds.

Squat to Press

A. Stand with feet hip-width apart, holding dumbbells at sides. Bend elbows and bring the weights to shoulder height to start.

B. Send hips back and bend knees to lower down into a squat.

C. Push into feet to stand and press weights directly overhead.

D. Lower the weights back to shoulder height while simultaneously lowering into a squat to begin the next rep.

Repeat for 40 seconds. Rest for 20 seconds.

Reverse Lunge

A. Stand with feet together, holding dumbbells at sides.

B. Take a big step backward with the right foot, keeping hips square to the front and pelvis neutral. Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.

C. Press into the mid-foot and heel of the left foot to stand, stepping right foot up to meet the left.

D. Repeat on other side, stepping back with left foot, then pressing into mid-foot and heel of right foot to return to start.

Continue alternating for 40 seconds. Rest for 20 seconds.

Lunge Pulse

A. Stand with feet together, holding dumbbells at sides.

B. Take a big step backward with the right foot, keeping hips square to the front and pelvis neutral. Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.

C. Holding this position, pulse, raising up and down a few inches.

Repeat for 20 seconds. Rest for 10 seconds. Switch sides; Repeat. 

Back Leg Lift

A. Start standing with feet together.

B. Raise left leg back as high as possible without shifting hips; keep right leg straight and knee soft.

C. Lower left leg to return to start.

Repeat for 20 seconds. Rest for 10 seconds. Switch sides; Repeat. 

Plié Squat

A. Stand with feet slightly wider than shoulder-width apart, dumbbells racked at shoulders, toes turned out. Tuck tailbone under and contract glutes.

B. Lower body into a plié squat as low as possible without allowing knees to creep past toes.

C. Hold for 2 seconds, then stand to return to start.

Repeat for 40 seconds. Rest for 20 seconds.

Side Pull

A. Stand with feet together, holding dumbbells together with both hands in front of chest.

B. With a soft bend in the left knee, step right leg back and extend dumbbells diagonally forward and up, forming a straight line from dumbbells to right foot.

C. Drive right knee to chest while twisting torso to bring dumbbells outside right leg.

D. Extend arms and right leg to return to start.

Repeat for 20 seconds. Rest for 10 seconds. Switch sides; Repeat.

Serve the Platter

A. Stand with arms at sides and elbows bent at 90-degree angles (forearms pointing forward), holding a dumbbell in each hand, palms facing up.

B. Keeping elbows bent and shoulders back, rotate arms to bring dumbbells out to sides.

C. Rotate arms to bringing dumbbells in front of the body to return to start.

Repeat for 40 seconds. Rest for 20 seconds.

Back Fly

A. Stand with feet hip-width apart, right leg about 3 feet behind left, holding dumbbells with palms facing each other. Bend forward at the hips, extending arms toward ground diagonally just in front of the left knee.

B. Keeping shoulder back, slowly open arms straight out to sides to shoulder level, contracting upper back muscles.

C. Slowly lower weights to return to start.

Repeat for 40 seconds. Rest for 20 seconds.

Forward Lunge to Twist

A. Stand with feet hip-width apart, dumbbells racked at shoulders.

B. Step right foot forward into a lunge and twist torso to left.

C. Stand up on left leg, lifting right knee at a 90-degree angle. Twist torso to right. Lower right foot and untwist to face forward.

D. Repeat on other side, lunging forward on left foot and twisting to the right, then standing up on right leg and twisting torso to left.

Continue alternating for 40 seconds. Rest for 20 seconds.

Around the World

A. Stand with feet together, holding dumbbells at sides, palms facing forward.

B. Raise arms out to sides and then overhead.

C. Lower arms to sides with control to return to start.

Repeat for 40 seconds.

Comments

Be the first to comment!