Crunches and Cosmos Podcast

5 Smart Home Workout Strategies Working for Women Right Now

May 5, 2019

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I'm Mickie. Co-founder and CEO of One Strong Southern Girl. Our team is here for you. We want you to remember us because we helped changed your life. 


So, today I’m sharing 5 home exercise strategies working for women right now.

So, hopefully you can use one or two of them to help you.

Because your exercise program isn’t a lifeless static chore like doing the laundry. It’s a part of your life and you have to work at it and love on it.

When you do that you’re going to see how regular exercise can change your life.

This was a topic featured on the Crunches and Cosmos podcast. You can hear the episode below:

So, let’s get going…let me share 5 smart home exercise strategies working for women right now…

This post may contain Amazon (or other) affiliate links which won’t change your price but will share some commission. You can get more information about that here.

Exercise on demand

So this first strategy is one I’ve talked about before because I’m a big fan of it.

Exercise on demand is where you stream workouts directly to your tech device (laptop, cellphone, Ipad, etc) like you would stream a movie off of Netflix.

It’s a great way to get tons of variety into your workouts without taking up more space in your house with physical videos that you have to store.

You can use membership sites, apps or do it free using sites like You Tube.

The biggest limitation with this method is that you need good internet to stream video.

Not everyone has good internet at their house.  (My sister is one of those people!)

The workaround for this is that you sign up for an exercise on demand service that lets you download the workouts.  Then you can download them to your device (maybe while you’re at work?) and then go home and just view them straight from your device.

Strength training

Women are using dumbbells and barbells!

Yay! I got to hand it to you girls! You’re smart.  You get it.  I’ve had so many emails about using dumbbells!  I love it!

Every woman should be doing some kind of resistance training.  It’s how you change the shape of your body by adding definition.

Plus, women start to lose muscle mass as early as 35 years old!

Strength training today will help you for years to come with function and mobility.

Short workouts

It’s a thing now.  Short workouts (10-20 minutes long) are a great way to give your body a break from continuous pounding on the joints that’s so common in long routines, while still getting results and staying on track with your workout program.

Studies have shown the using short intense workouts regularly can be just as beneficial as longer routines.

HiiT (high intensity interval training) routines and intense circuit style workouts are popular ways to use short routines.

Plus, we’re all incredibly busy these days.  Throwing in a short workout when you don’t have time for anything else is the perfect way to get it done!

Try it. 

I think you’ll be surprised at just how good you feel using this strategy.

Workout clothes subscription boxes

Yep, we all fell in love with Stitch Fix. And now you can get workout clothes with the same method.

It’s awesome.

Who doesn’t love getting new clothes on autopilot?!

There are several different companies where you can sign up to get workout clothes sent to your house every month.

New workout apparel will keep you motivated!  Plus, it’s fun.  And you can cancel anytime.

Learn more about my favorite workout clothes subscription boxes here: The Best Workout Clothes Subscription Box Programs Today


This word (accountability) and ‘tribe’ have to be the words of the year from 2018 in the online world of marketing.

But if you’re not familiar with this idea it’s where you tell another person what you’re doing so you feel more responsible for following through with your actions.

You can use text messages, a Facebook group or a workout journal (a great way to be accountable to yourself).

This is my favorite fitness journal for personal accountability: Goal Getter Journal by Fitlosphy

So, there you have it.

5 home exercise strategies working for women right now:


Strength training

Short workouts

Workout clothes on demand


Today’s tip of the day is this…

Take action.

Pick out one of these 5 strategies and try it out. See how these ideas enhance your home workout program.

Your workout routine is not a chore that you repeat over and over and never change.  It can’t be at the same place in your head as cleaning the bathroom or driving the kids to soccer practice.

Because it won’t work that way.  You’ll get bored with it.  And it won’t be a top priority.

You might tell yourself your making it a top priority but unless you’re taking the time to invest in keeping it alive and changing and working for you all the time then you’ve got room to improve it.

So, use one of today’s 5 strategies on your workout program and see what happens.

Exercise has the power to change your life but you have to believe that for it to work.

Resources for you…

The Smart Way to Pick Out Your Next Home Workout in 5 Easy Steps

Exercise on Demand–Is it Right for You (a podcast episode)

A Woman’s Guide to Buying Dumbbells (a post)

My Top Strategies to Help Women Buy Dumbbells (a podcast episode)

Workout Clothes Subscription Services Overview

5 Surprisingly Awesome Reasons It’s Ok to Do Short Workouts

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