Strength Training and Some Yoga

Thank you to everyone that viewed my last post :) I really appreciate it and I hope it was helpful! I know how exhausting motherhood can be, and we often times put our own health on the back burner, so I really hope these exercises will help you.

I bet a lot of you, like me, have a hard time finding a time to do the workouts. I have found that doing it during one of Lottie's cat naps is best for us. If she wakes up I just hold her on my rest periods, and when I get more strength I will be able to hold her while I do the lunges and squats (that's an option for some of you that have already been working out for a bit).

What are some times/ways you have been able to work exercise into your schedule?

I know it can be hard, but lets keep with it! Today is toning/strength training workout. I hope you like it!
*Always remember that good form is the most important thing!!
You can start and finish with the yoga poses below.

Round 1:
5-10 Pushups, quality over quantity
10-15 Bicep Curls, use a good sized weight
10-15 Tricep extensions
Rest 1 Minute
Repeat 3 times

Round 2:
30 seconds Jumping Jacks
10-20 Narrow Stance Squats
30 seconds Mountain Climbers, see how to here.
Rest 1 minute
Repeat 4 times

End with some yoga stretches such as these (try to hold each one for 30-45 seconds)

No Gym - No Equipment Workout

Body Weight - No Gym - No Equipment
Level: Beginners (if it is too much just modify reps and time, but make sure you push yourself!)

Here is a quick workout that can be done at home without ANY equipment

Circuit 1:
15 Medium Stance Squats (legs hip distance or slightly wider apart)
20 Jumping Jacks
15 Crunches (don't ever pull on your neck)
15 Side Plank Raises (each side)
Complete 3 Rounds

Circuit 2:
30 seconds Mountain Climbers
15 Calf Raises (flex hard at the top)
25 Russian (Mason) Twists
Complete 3 Rounds

Circuit 3:
30 seconds High Knees
5 Slow Push-ups
30 second Plank
Complete 3 Rounds

Here is a picture of a Side Plank Raise and High Knees, click the links above to see Mountain Climbers and Russian Twist pictures.

Photo Credit: womenshealthmag.com

Photo Credit: sassyfitgirl.com

Work Up To It

Hello Friends! I had some requests about posting a workout for those who are beginners with working out. I do want to note that all of my workouts can be modified to fit your fitness level. To modify any of the workouts just simply decrease the time/weight/reps of any of the exercises. Go slow at first to get comfortable with the moves.
With that said, here is one that almost anyone should be able to do (if not then decrease the reps! Just make sure you are working hard). Exercise is not meant to be comfortable, but it also shouldn't be painful (as in joint pain and shooting pains). Make sure to breathe in and out with each move (inhale through nose exhale through mouth). Always keep your abs/core pulled in tight to protect your back.

Circuit One:
6-10 Slow Push-ups
10-20 Front Squats
20-30 Jumping Jacks
Rest 1 minute
Complete 3 Rounds

Circuit Two:
45 Seconds of  Front Punches (don't lock out your elbows, keep the arms strong, abs pulled in tight and slight bend in knees)
10 Lunges (each leg)
30 Seconds of Mountain Climbers
Rest 1 minute
Complete 3 Rounds

Circuit Three:
10-20 Plie (or Sumo) Squats
30 Second Plank
15 Crunches
Rest 1 minute
Complete 3 Rounds

STRETCH! And then you're done


You should advance fairly quickly from this one to my other workouts. If you have any questions/comments/requests let me know! ENJOY

Body Weight is Great

Body Weight Workout
Todays workout is one of my favorites! It is what most people call a bodyweight workout. It once again does not require a gym. All you need is YOU and a pull-up bar. Don't be afraid of pull-up bars. They are such a great way to tone your entire body.  You don't even need to be able to do them on your own to make them work. I will talk to you more about assisted pull-ups in another blog, so for now just google it. I use a chair for mine, by putting my toes on the back and edge of it. Some people use bands. One thing to remember about assisted pull-ups though, they still need to be HARD, that means, simply standing on a chair doesn't work. I want you to feel the burn with these. It is my goal to eventually do 10 full pull-ups on my own. So far I can do 2 :). 
Ok, for the exercise part. Depending on your pace this will take 35-45 min including warm-up and stretching. Take longer if you need to and give it your all! Visualize your success :)

Warm up: 2-3 Rounds
Jumping Jacks 10-20
Front Squats 10, slow and steady
push-ups (don't do your max reps, just warm up your arms, I usually do 6-8 at a slow pace)

Workout: REMEMBER!!! QUALITY BEFORE QUANTITY! 3-4 rounds

• Pull-ups to failure (remember that QUALITY IS BETTER than quantity, if your form is lacking then STOP and move to the next workout). 
• 20 DEEP, SLOW squats.  Feet hip distance apart. Knees and feet straight. Whenever you are doing squats please make sure you are doing proper form. Your knees should never go over your ankles, your abs should be engaged and your back should be straight. Your weight should also be in your heals not your toes. If you can't do them deep on your own, hold on to something in front of you to assist in balance. These will help you get a good range of motion in your hips.
• Pushups to Failure, it is different for every person but please push yourself. Make sure your abs are engaged, back is straight and neck in a neutral position. If you're bobbing your neck up and down then you are doing it wrong. If your back is arched or curved too much then you are doing it wrong. It takes practice, but you must train your body from the beginning to do it RIGHT. 
• Lunges 10 each leg. Do these slow and steady. DO NOT project your knee past your ankle and make sure you keep your abs and back engaged and straight. We are not going for speed, we are going for strength in this workout.
• 30 Seconds of mountain climbers, keep your butt down, back straight and core engaged
• REST for 1 minute
• Substitute for pull-ups: inverted rows or chair dips (please get a pull-up bar asap though! They aren't expensive and work great!).

Abs: 2-3 rounds (if you're not feeling really tired do 3 and increase your time on Planks) do not lay down if you're heart is going fast. Let it slow down first then go on to these.

• Forearm Planks: 30 seconds to 90 seconds (work up to it) like always, keep your back straight, butt down, and abs engaged.
• Bridges: 15 to 20 reps (engage that core!) squeeze that butt and thighs, knees and feet hip distance apart, don't let them touch and keep them as still as you can and go slow.
• Leg Raises on the Floor: 15 reps

Stretching and Cooling Down
Please let your heart rate decrease before you sit or lay down. After you cool a little bit make sure to stretch very well. That includes: back, quads, hamstrings, arms, shoulders, chest, wrists, and neck. Make sure you take care of those muscles!

And you're done! Make sure you push yourself but please please please don't compromise form for just one more push up or pull up, etc. I cannot stress the importance of form enough. I will be posting pictures for you to follow here shortly, I just need my husband home so he can take them :) I hope you enjoyed this workout! Body weight is great huh?