“Mommy & Me” workout

Kelly @ The Fit Skool — Mon, 28 Oct 2013 10:40:08 +0000

Last week one of my clients was telling me how hard it is to find time to workout with her newborn. She told me how her son’s sleeping schedule doesn’t give her a lot of down time and he doesn’t nap well. Her space is limited at home so she didn’t have many options.

I created a short workout for her that she could do with the baby at any time of day with no equipment. This workout is meant to be quick and she you can do it for 10, 15, or 20 minutes. The hopes is to start out with a shorter time and then increase the time and add in a few more exercises. I thought it would be a great way to entertain the baby and at the same time my client got in a mini-workout at the convenience of her home.

Just because this is called the Mommy & Me workout doesn’t mean it can’t be done a Daddy & Me workout too.

Mommy & Me workout #1 (body weight + baby weight) Warm-up alternating between jumping jacks & high knees 30 seconds each in place for 3 minutes

perform 10 repetitions of each exercise and complete as many rounds as possible in 15 minutes

Baby Squats (holding your baby)

Sit-ups (optional: holding your baby)

Chest Press (holding your baby), or full body push-ups (your baby can lay underneath you for this one)

Hopefully once you complete the mini workout your baby is exhausted from all the workout moves and ready for a nap!

Have you ever tried a mommy & me workout before?

Body weight training workout

Kelly @ The Fit Skool — Wed, 16 Oct 2013 15:14:28 +0000

There are numerous benefits to Body weight training. You can perform this type of workout anywhere. Whether you are at home, a hotel room, at the park, or the gym you don’t need any equipment. The weight factor is YOU. Besides being free, body weight training improves strength and you can mix up the variations of each exercise.

Give it a shot for a change of pace from the normal weighted workouts you do at the gym.

One of my clients was nice enough to let me snap some pics of him performing hand release push-ups and pull-ups. He works extremely hard at both of these exercises, and we have seen some awesome results!

BODY WEIGHT WORKOUT approximately 30 minutes

Before beginning the workout make sure to Warm-Up for 5-10 minutes (light jogging, walking, biking, running in place, Jumping jacks, etc)

Perform 10 repetitions of each exercise for 1 round, Complete AS MANY ROUNDS AS POSSIBLE in 20 minutes

PUSHUPS

SQUATS

TRICEP DIPS

BURPEES

SIT-UPS

PULL UPS

Once you’ve completed the workout, Cool-down with some stretching

Here is an example of Hand Release Pushups, Thanks Douglas!

Douglas did these PULL-UPS without assistance, but if you cannot do a pull up on your own use a machine or band

(if you do not have access to a pull-up bar, you can use a band and do Lat-Pulls by wrapping the band around a banister or something sturdy)

Before beginning a new workout program always check with your physician first.

The Fit Skool » body weight training

“Mommy & Me” workout

Body weight training workout