The Cinderella
Workouts
Below is a brief description of the Cinderella Workouts that we provide you.
The Workouts
Set 1.
Make The Bed:
If one of your goals is having a clean house, an easy way to make your house look cleaner and more organized is to make your bed. It’s also a great way to get motivated for completing the rest of your sets throughout the day.
Workout equipment: Wear the weights on your wrists
Target area: Arms
Cleaning equipment: None
Start a Load of Laundry:
Laundry is one of the housekeeping tasks that can always seem overwhelming. But if you do just one small load of laundry each day, you have a better chance of keeping up with it. For more ideas on how to manage your laundry, including when to change your hand towels and when to change your sheets, check out our website at www.cinderellaworkouts.com
Workout equipment: Wear the weights on your wrists
Target area: Arms
Cleaning equipment: None
Set 2.
Spot Sweep:
This task should only take a few minutes, but it’s intense! Here you are walking around your house, looking for items that need to be swept up. You’re not sweeping the whole floor! Just look around for anything that stands out.
Workout equipment: Wear the weights on your waist / wear your weighted vest – target area: legs, do not lean over to sweep up these items – squat!
Here are the instructions for a perfect squat:
- Stand Tall – Feet shoulder-width apart, toes slightly turned out.
- Engage Core – Tighten your core muscles to protect your spine.
- Lower Down – Bend at your hips and knees, pushing your hips back like you’re sitting in a chair.
- Go Parallel – Lower until your thighs are parallel to the ground (or as low as you can comfortably go). Sweep here!
- Keep Form – Knees should stay over your toes, chest up, back straight.
- Stand Up – Push through your heels to return to standing.
Cleaning equipment: Hand Broom and Dustpan
Fold & Put Away Laundry:
Because we’re just doing one small load of laundry every day, this task becomes much more manageable.
Workout equipment: Wear the weights on your wrists
Target area: Arms
Cleaning equipment: None
Set 3.
Set 3 changes everyday. Each day, you do a different workout, targeting different fitness areas and different parts of your house. For help with a schedule, see the download at the end of this book or check out our website: www.cinderellaworkouts.com.
Bathrooms:
This is your weekly bathroom cleaning. See the below note if you have two floors for tips on keeping multiple bathrooms clean. For this workout, you’ll want to clean your:
- Toilet
- Sink
- Mirror
- Shower: Spray with vinegar (You’ll scrub the shower in a later workout.)
- (Don’t take your time with the floor – you’ll spot sweep at another point in the day, and do a full sweep/mop on another day of the week.)
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment:
- Vinegar spray bottle
- Disinfecting wipes
- Glass spray
- Cloth for wiping glass
- Toilet brush
- Toilet cleaner
Dust:
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: Duster
Floors:
- Sweep: Put the weights on the broom – target area: core
- Mop: Weights optional – target area – cardio
- Vacuum: Weights optional – target area – cardio
Fridge:
To clean the fridge, follow these steps:
- Clean out leftovers or expired food
- Wipe down shelves
- Wipe out drawers
- Wipe out inside door shelves
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: Disinfecting wipes
Windows:
This workout is not actually cleaning the windows, you’ll do that in a later workout. For this workout, you’re just focusing on dusting the blinds and the window sills.
- Blinds
- Window Sills
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: Duster and possibly wipes
Microwave and Appliances (Outsides):
This workout is not cleaning inside the appliances, you’ll do that in a later workout. Here, you’re just wiping down the outsides of your appliances.
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: Wipes
Set 3 (Monthly).
One day a week, you’ll do a rotating workout to take care of things that need to be done monthly.
Week 1: Windows and Doors:
Here is where you’re actually cleaning the windows and wiping down your doors. Do as much as you can in 15 minutes!
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment:
- Cleaning wipes
- Glass spray
- Cloth for wiping glass
Week 2: Deep Clean Oven and Hood:
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: Oven cleaner and scrubber, and wipes
Week 2: Walls and Cabinets:
Wipe down any spots on your walls and cabinets. With extra motivation, you can use the mop on your walls, too!
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: Wipes, scrubber, possibly mop
Week 3: Baseboards and Vents:
Workout equipment: Wear the weights on your waist – target area: legs
Cleaning equipment: Wipes and duster
Week 4:
On the fourth week of every month, you’ll do an annual task
Workout equipment: Wear your weights on your wrists – target area: arms
- January – Dust light fixtures
- February – Wash or dry clean curtains
- March – Clean gutters
- April – Clean kitchen and bathroom drains
- May – Wipe out kitchen cabinets and drawers
- June – Catch up if you haven’t done it all yet, or tackle your own project
- July – Dust light fixtures
- August – Clean behind the fridge and clean out pantry
- September – Clean out kitchen and bathroom drains
- October – Deep clean deck or patio
- November – Clean out bedroom closets and drawers
- December – Take a break!
Every few months, you also get a 5th week – in those weeks, check out our website for additional ideas and motivation.
Set 4.
Dishes:
For the dishes, you’ll wear the weights on your legs. Throughout the session, alternate leg lifts including:
- Bend your knee and kick your butt
- Keep your leg straight and lift out to each side
- Keep your leg straight and lift out to the back
Workout equipment: Wear the weights on your legs – target area: legs and glutes
Cleaning equipment: Dish scrubber and soap
Stove and Backsplash:
Wipe down the stovetop and backsplash.
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: Wipes
Countertops:
Put away anything that’s been left on the counters and wipe them down.
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: Wipes
Dining Table:
Put away anything that’s been left on the table and wipe it down.
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: Wipes
Trash:
Take out any full trash cans and put out your trash if tomorrow is trash day.
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: None
Pick up the Floors:
This is especially for anyone with kids or pets: Pick up any toys or mess that has been left on the floor. It’s different from spot sweeping. Here, you’re just neatening up anything that’s been left on the floor.
Workout equipment: Wear the weights on your wrists – target area: arms
Cleaning equipment: None
Note - If You Have Two Floors:
If you have two floors in your home, we recommend that you alternate between floors each week. So for the first week, you’ll just clean downstairs bathrooms, floors, windows, etc. And on the alternate week, you’ll do the upstairs.
Set 5.
Rest!
If you have two floors in your home, we recommend that you alternate between floors each week. So for the first week, you’ll just clean downstairs bathrooms, floors, windows, etc. And on the alternate week, you’ll do the upstairs.
Too often, we’re pushing ourselves all day, every day without taking time to rest. As part of the Cinderella Workouts system, rest is vital every single day.
Here, you can do whatever you want, with or without weights. But take at least 15 minutes to lay still and do something that relaxes you.
Target area: Spirit