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)

Feel The Burn - Arms and Abs

Hey there! Sorry I haven't posted a workout for a while, I have been pretty busy with work and school. But I wanted to post this one today because it is one that I did and I love it :) It can be difficult  for beginners to do all the reps and get through the entire thing, but just REMEMBER you can adjust the reps/time/weight for ANY of these workouts. Have fun and focus on quality over quantity.

Warm up by doing some arm circles and a few jumping jacks and push-ups

Circuit 1:
20-30 Kettlebell swings (I used a 15lb kettle bell today)
45 Seconds High Knees
10 Slow push-ups (I did 5 regular and 5 knee push-ups)
Rest for 1 minute
Complete 3 rounds

Circuit 2:
15 Triceps Extensions with kettle bell or some other weight (I used a 10lb kettle bell)
1 minute Jumping Jacks
15 Bicep Curls (I used 10lbs here as well)
Rest 1 minute
Complete 4 rounds

Circuit 3:
15-20 Burpees (shoot for 20! but adjust as needed, I took out the push-up today because I already did so many)
8 Assisted slow Pull-ups, Substitute Exercise: 10 High Pulls with kettle bell, each arm
12 One Arm Rows (I used 15lbs here)
Rest for 1 minute
Complete 3 rounds

Circuit 4: Abs :)
15 Leg and Arm Raises with kettle bell (I used 10 lbs but don't use any if it's your first time)

• Lie flat on the floor with arms and legs extended. While keeping your head on floor, simultaneously raise arms and legs toward each other, keep back flat and legs as straight as you can. Go back to starting position and repeat.

15 Pulse Ups

15 Bicycles

12 Side Lifts (each side)

15 Stability Ball Crunches

Rest 90 Seconds

Complete 3 Rounds

Photo Cred: popsugar.com
Pulse Ups

Photo Cred: blog.codyapp.com
Side Lifts

Total Body Fat Burner

I have to apologize for slacking on my posts the past couple weeks! It has just been super busy at work and school. But I have still been working out, I just haven't been posting them. This morning's workout was a tough one for me! I really enjoyed it though, and I am sure I will be sore tomorrow :). It is a great arm toning exercise to help get rid of the jiggle.

So, here is it! Make sure you warm up, especially if you're working out first thing in the morning.

high pulls with kettle bell

Set 1:

12 Kettlebell or Dumbbell high pulls (if using a dumbbell do each arm individually)

20 seconds jump squats (make sure to keep the core tight and land softly!)

25 Mason twists with a weight of some sort

Rest for 1 minute

Complete 3 rounds total

Set 2:

12 One-Arm rows (kettle bell or dumbbell)

1 minute Jumping Jacks

10-15 Bicep Curls (each arm, shoot for the higher number)

Rest for 1 minute

Complete 3 rounds total

Floor Press

Set 3:

15 One-Arm Floor Press (with weight of your choice)

15 Burpees

30 seconds mountain climbers

Rest for 1 minute

Complete 3 rounds total

STRETCH! I usually spend about 8 minutes stretching but you need to do at least 5 minutes, making sure to get the major muscle groups (hamstrings, quads, low-back, shoulders, glutes)

I really enjoyed this workout! Please don't hesitate to ask me questions about this workout or any of the moves used in it. Thanks!

Lets Get Toned!

Lets burn some fat and get toned in this workout! 

Please adjust reps to fit your current fitness level so you don't compromise the QUALITY  of the exercise.  I know I am repeating myself but QUALITY AND PROPER FORM are ESSENTIAL! If it is too easy, then use a heavier weight.

Warm up for about 3 min. Make sure you warm up those arms and legs.

Round 1:
15 (each leg) Walking Lunges (go deep but don't let the knee go over the ankle)
10 Medium Stance Squats
5-10 Jump Squats (go deep, jump high and land softly!)
Rest for 1 minutes
Repeat this round 3 times

Round 2: You can use kettle-bells or dumb-bells here
15 One arm rows (I recommend using 10-15lbs, but if that is too much then do less)
15 tricep extensions (keep that arm sturdy! I use 10 lb.)
15 bicep curls (keep your elbow still and at your side, do not swing your arm. This is to be a controlled movement, if your form lacks then stop at whatever number you're at)
Rest 1 minute
Repeat this round 3 times

Round 3:
Plank for 30-90 seconds (if you aren't tired then keep going! This is supposed to really push you!)
15 bridges slow and controlled, see this explanation for more details
30 to 45 SLOW  and CONTROLLED crunches. DO NOT use your neck to pull you up and make sure you pull those abs in by exhaling and contracting the abs.
Rest for 1 minute
Repeat this round 3 times

Now stretch really good and you are done! This is a great workout to use in-between cardio days. More like this to come soon!