by THE FOX & SHE

at homeWORKOUT GUIDE

HEY LADY! Congrats! By clicking that sign up button and downloading this guide, you’re saying YES to your health and a better, happier and healthier version of you! I’m so excited to share these quick at-home workouts with you. They’re perfect for doing in your living room while watching your favorite TV show, while your baby naps, or when you just can’t get the motivation to get yourself to the gym (we all have those days). Even on those ick days, I’m challenging you to move your body in some way, shape or form. That might be one of these workouts, or maybe it’s something as easy as a 30-minute walk around your neighborhood.

If I’ve learned anything this year, it’s that keeping myself active and strong is one of the best things I can do for myself. I have more energy, I sleep better, I like the way I look and I’m overall a happier girl! I mean, who doesn’t want that?!

These workouts can be done with weights or without—if you’re just getting started, you might start with none, and if you’re more advanced, want to gain strength or push yourself a little harder, add weights as necessary.

Tag me in any workout posts or stories you do on Instagram—@thefoxandshe #FSgetfit! Can’t wait to see you grow into the healthier, happier woman I already know you are!

xo, Blair

*I am not a doctor or certified trainer, these are simply workouts that work for me and this should not be taken as professional advice! Consult your doctor before starting any workout regimen! If you are pregnant or postpartum, please check with your doctor to see what type of exercises are appropriate for you. ** Thanks to my sweet friend Margaret Rajic for taking these pictures!

SUGGESTED EQUIPMENTAll of these workouts can be done without weights, but if you’re finding them to get easier and easier, it’s time to add weight! You can get a few sets of dumbbells and booty bands for a great price on Amazon and store them in your closet.

• Booty Bands (I have this 3 pack and love it, they don’t pinch like rubber ones)

• 1 heavier set of dumbbells (8-15 lbs. I use 15lbs.)

• 1 lighter set of dumbbells (5-8 lbs. I use 8lb.)

WARM-UPBefore you start any workout, you always need a quick warm-up. This doesn’t mean you need to go out and run a mile. The point is that these are quick, including the warm-up! I always do this series to avoid injuring myself or pulling a muscle. It’s quick, but effective and is the same thing I do with my trainer. If you have a different warm-up you like, go for it!

SUGGESTED WARM-UP• 25 jumping jacks• 5 walk-outs, demonstrated below

Other ideas:• 10 burpees• quick walk or jog

WALK-OUTS5 reps

Start standing, walk hands out until you’re in a plank position.

Pull one foot by your hand, then raise your arm into an easy twist, repeat on the other side.

Return to plank and push your hips up and reach across to touch your opposite toe. Repeat on the other side.

Walk hands back to standing postion. Do one squat, and repeat sequence 4 more times.

FULL BODY BURNThis quick full body workout gets your legs, booty, arms and abs! Do 2-3 rounds of this circuit—it takes about 20-30 minutes. If you want more ab work, add the Everyday Abs workout after you complete the Full Body Burn!

FULL BODY BURN• Heavier set of weights, if desired • Lighter set of weights, if desired

WORKOUT:• Start with warm-up of choice• Single-leg lunge and press, 12 reps per side• Dead lifts, 15 reps• Single leg dead lifts, 12 reps per side• Wide-leg squat and curl, 15 reps• Squat and hammer curl, 15 reps• Bent-over squat with row and fly, 12 reps• Donkey kick & plank crunch, 12 reps per side• Push-ups, 10 reps• Bicycle crunches, 50 reps • Superwoman, 12 reps

SINGLE LEG LUNGE & PRESS12 reps per side • use one heavy weight, if desired

Hold weight in your hand, against chest. Step back into lunge.

Press up, bringing your knee up and press arm straight.

DEAD LIFTS15 reps • use heavy or light weights, if desired

Stand up with weights in both hands, palms in towards you.

Bend forward, keeping a straight back, then lift up, squeeze booty at the top.

SINGLE LEG DEAD LIFTS12 reps per side

Start standing on one leg with weight on the floor in front of you.

Bend with straight back, lift leg & touch weight. Finish set and switch sides.

WIDE LEG SQUAT & CURL15 reps • use heavy or light weights, if desired

Take legs out wide, toes point slightly out in a squat. Hold weights in straight arms.

Press up, curl weights and squeeze booty at the top.

SQUAT & HAMMER CURL15 reps • use heavy or light weights, if desired

Stand with feet at shoulder-width distance, weights in hand and by your side.

Squat low, curl with palms facing inward so weights are pointing up.

BENT OVER SQUAT WITH ROW & FLY12 reps • use light weights, if desired

Stand in a bent-over squat position. Pull arms back for into a row, palms face in)

Return to center and open to fly, palms facing downward.

DOWN DOG & PLANK CRUNCH12 reps per side • use one heavy weight, if desired

Start in a single-leg down dog.

Move into plank and pull knee to chest, then push back up to single-leg down-dog.

PUSH-UPS10 reps • you can do them on your knees if you want

Start in a push-up position, back flat, don’t let hips drop.

Bend arms to your lowest point, then press up.

BICYCLE CRUNCHES50 crunches

Lay on your back with legs at 90-degree angle.

Crunch from side to side to touch opposite knee to elbow.

SUPERWOMAN12 reps

Lay on your stomach. Lift arms, chest and legs as high as you can. Release.

POPPIN’ BOOTYThis workout focuses on your booty and legs! My booty is something I’m always trying to improve (flat butt club over here). Do 2-3 rounds of this circuit—it takes about 20-30 minutes.

POPPIN’ BOOTY WORKOUT• Heavier set of weights, if desired • Lighter set of weights, if desired

WORKOUT:• Start with warm-up of choice• Tip-toe booty kickbacks, 15 reps each side• Clamshells with booty band, 15 reps each side• Side step with booty band, 40 reps (20 per side)• Squat kickback, 20 reps alternating• Plank bent-knee kick backs, 15 reps each side• Tip-toe knee press with band, 15 reps• Tip-toe pulses, 15 reps• Curtsy lunges & curl, 12 reps each side alternating• Weighted squat, 25 reps• Single leg bridge hip lifts, 12 reps each side

TIP-TOE BOOTY KICKBACKS15 reps per side

Stand on your tip-toes with hands on a chair or the wall.

Kick leg straight back, keeping hips even. Switch sides.

CLAMSHELLS with BOOTY BAND15 reps each side • use booty band around thighs

Lay on your side with bent knees and band around knees.

Press top knee up and keep heels touching.

SIDE STEP with BOOTY BAND40 reps, 20 reps per side

Place band around ankles. Take small side steps keeping resistance on the band. Do 10, switch, 10, then repeat.

SQUAT KICKBACK20 reps, alternating • use 1 heavy or light weights, if desired

Start standing with weight in hand and squat.

When you lift, press one leg back, keeping hips even.

PLANK BENT-KNEE KICKBACKS15 reps each side

Start in plank position with one leg bent at a 90 degree angle.

Press up with that leg for 15 reps, while keeping your core strong, then switch sides.

TIP-TOE KNEE PRESS with BOOTY BAND15 reps each side

Stand on your highest tip-toes with band around your lower thighs.

Gently press knees out with control.

TIP-TOE PULSE with BOOTY BAND15 reps

Stay on your highest tip-toes & squat to your lowest point, press out through knees.

Pulse 15 times, staying in a low squat the whole time.

CURTSY LUNGE & CURL12 reps each side, alternating • use lighter weights

Start standing with weight by your side.

Curtsy lunge and curl. Return to center and alternate sides.

WEIGHTED SQUAT25 reps • use one heavy weight

Stand with feet at hip-width’s distance. Hold weight in your hands at chest.

Squat low, then press up. Weight stays in the same place.

SINGLE LEG BRIDGE HIP LIFTS12 reps each side

Lay on your back and press into heels to lift your hips and one leg.

Dip hips down and back up for 12 reps, switch sides and repeat.

EVERYDAY ABSThis ab workout is super short—something you can squeeze into everyday. Do it first thing when you wake up in the morning, or at night while you’re watching HGTV (just me?!). Do 2-3 rounds of this circuit—it takes about 10-15 minutes. It’s also great to add onto the Full Body Burn or Poppin’ Booty.

EVERYDAY ABS WORKOUT• no equipment required!

WORKOUT:• Plank with crossover crunch, 30 seconds • Forearm plank, 30 seconds• Side plank hip dip, 15 reps each side• Hip lifts, 15 reps• Bicycle crunches, 50 reps alternating• X-out Crunches, 12 reps

PLANK WITH CROSSOVER CRUNCH30 seconds

Start in plank position. Pull knee in to touch opposite elbow, hold for 1 sec, switch sides. Continue for 30 secs.

FOREARM PLANK30 seconds

Start in forearm plank with back straight, careful to not let hips dip.

Hold for 30 seconds.

SIDE PLANK HIP DIP15 reps per side

Press yourself into a side plank.

Dip hips, then raise. Finish reps and switch sides.

HIP LIFTS15 reps

Lay on your back with legs straight in the air, feet flexed and arms by your side.

Lift hips straight up and down. Avoid swinging up and down and just use your core.

BICYCLE CRUNCHES50 reps, alternating

Lay on your back with legs at 90-degree angle.

Crunch from side to side to touch opposite knee to elbow.

X-OUT CRUNCHES12 reps

Lay on your back with arms and legs out in an X position.

Curl arms, legs and chest into a tiny ball. Release and repeat.

POSTPARTUM The final workout is one that focuses on a few postpartum issues—pelvic floor, back muscles and all those muscles you use to pick up that baby! This can be combined with any workout or done on it’s own for a quick workout when you’re just getting back into the swing of things.

POSTPARTUM WORKOUT• 1 heavier weight• set of lighter weights

WORKOUT:• Kegels: 20 slow, 20 fast-twitch• Superwoman, 15 reps• Superwoman hold, 20 seconds• Hip lifts, 15 reps• Push-ups, 10 reps• Tricep push-ups, 10 reps• Weighted wide-leg squats, 15 reps• Curl & hammer curl combo, 20 reps

KEGELS20 slow, 20 fast-twitch

Sit on floor & engage pelvic floor muscles (same muscles you’d use to “hold it” if you had to pee).

Do 20 sets of slow engagement, then 20 fast. Great for pregnancy too!

SUPERWOMAN15 reps

Lay on your stomach Lift arms, chest and legs as high as you can. Release. Great for strengthening back.

SUPERWOMAN HOLD20 seconds

Lay on your stomach. Lift arms, chest and legs as high as you can & hold for 20 seconds.

HIP LIFTS15 reps

Lay on your back with legs straight in the air, feet flexed and arms by your side.

Lift hips straight up and down. Avoid swinging up and down and just use your core.

PUSH-UPS10 reps • go on knees if necessary

Start in a push-up position, back flat, don’t let hips drop.

Bend arms to your lowest point, then press up.

TRICEP PUSH-UPS10 reps each side, go on knees if necessary

Start in a push-up position, back flat, hands under shoulders, don’t let hips drop.

Bend elbows back towards your toes, then press up.

WEIGHTED WIDE LEG SQUAT15 reps • use one heavier weight

Spread feet wide, toes point slightly out. Hold weight in your hands at chest.

Squat low, then press up. Weight stays in the same place.

CURL & HAMMER CURL COMBO20 reps • use lighter weights

Stand in a bent-over squat position. Curl with palms facing you, return to center.

Curl with arms palms facing inward, alternate.

WHOLE BODY WELLNESS Fitness is just one piece of the puzzle when it comes to whole body wellness. Keeping our bodies active and moving is so good for building energy, healing and boosting your overall mood. Building strength makes it easier to get through the day. Getting a good sweat on also helps our bodies to detox!

But, to feel your absolute best, you also need to take time to focus on other areas of wellness. I find that they all kind of build on each other. Once you start feeling great, you want to do more great things and it just snowballs from there!

NOURISH YOUR BODYHere’s the deal, you can workout as much as you want, but if you’re eating crap, you’re not going to lose weight or feel your best. Eat healthy, nutritious foods—lots of vegetables, fruits and whole grains. Cut out processed food and cut back on gluten, dairy and animal protein which contribute to inflammation in our bodies and bloating.

If you’re stuck in a rut with what to make for dinner, sign up to be the first to hear about my meal plans launching soon!

In the meantime, here’s my go-to green smoothie that’s got protein, fiber, greens and healthy fat to keep you full!

GLOWING GREEN SMOOTHIE• 2 big handfuls greens (spinach and/or kale)• 1/2 banana• 1/2 cup frozen fruit• 2 Tbsp ground flaxseed• 1 scoop collagen peptides (or other protein powder)• 1/4 avocado• 1 tsp spirulina, optional • 1/2 cup coconut water & ice, any filtered water if needed to thin

HYDRATEI aim for 128oz. of water a day, that’s a gallon, usually I land right under that. Keeping yourself well-hydrated helps every single organ in your body function better. You’ll have more energy, clearer skin and feel better and less foggy. Drink up!! If you have a dip of energy in the middle of the day, go grab a big glass of water–I promise it helps!

SLEEPHarder to come by once kids are in the picture, but an absolutely essential part of our health. When we sleep, our bodies go into repair mode. Without adequate sleep, our bodies aren’t able to fully heal and recover, so make sure you’re getting plenty!

LAST THINGS! I hope these at-home workouts make getting in your exercise just a little bit easier! I included a few extra

resources and things you might like if these workout plans were your jam!

NEED EASY, HEALTHY DINNER IDEAS?I’ve got you covered! Pop over and sign up to be the first to hear about my healthy meal plans that are

launching soon!

CONNECTTag me on Instagram when you’re doing your workouts! @TheFoxandShe #FSgetfit

Got any questions, comments or just want to say hello? Email me at blair@thefoxandshe.com

SELF-CAREMake time to do stuff you love! Self-care can look different for everyone, so think about what actitivies sound really amazing to you and write them down. Maybe that’s taking a bath, doing a face mask, going to get a massage, going for a hike, meditating, grabbing coffee with a friend, sitting by the pool, having a glass of wine and reading without any interruptions! It can seriously be anything that makes you feel like you’re filling your tank. Now, grab your calendar and pencil in a few for this week. Self-care doesn’t have to be something big either. It can be a small thing or ritual you work into every day.

CONNECT WITH HUMANS & HAVE FUN!One super important thing that we often miss out on in our day of technology is connecting with REAL LIVE humans. I’m guilty of this—I live in an online world because of my job, but nothing ever makes up for getting together with people in the flesh and putting your phone away. Schedule time to do this each week and enjoy it! It’s so good for you and so much fun!