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WORKOUT DESIGNED FOR THE FIT MOM

By Jamie Lynn Davis Published on Thursday, May 11, 2017

Fitting in fitness is tough. And, if you’re like many moms, exercise is often the first thing to go. However, with a little planning and some light equipment, it is doable.

Try this simple, at-home workout that is quick, effective and safe for “moms-to-be” (with your doctor’s approval). It’s programmed as 3 “super-sets” which means you stack two exercises together with no break to keep your heart-rate elevated.

All you need is 15 to 20 minutes, SKLZ Mini Bands, a Pro Band, Slidez and about 10-square feet of space.

Warm-Up: Take a quick lap around the block or march in place for 3 to 5 minutes to prime your body for movement.

Super Set 1:

Gear: SKLZ Mini Bands (Yellow and Red)

Set-Up: Place the Red Mini Band around your ankles and the Yellow Mini Band around your wrists.

3 Sets: Exercise 1 x 20 Reps and Exercise 2 x 20 Reps

Exercise 1: Mini Band Squats

Starting Position: Stand with feet hip-width, knees soft and noticeable tension on the Mini Band. Arms overhead with biceps framing the ears and shoulders pressing down.

Movement: Press hips back and down until quadriceps are parallel to the floor. Maintain tension on both Mini Bands and return to start. Repeat for 20 reps.

Exercise 2: Mini Band Pull Aparts

Starting Position: Stand with feet hip-width, knees soft and noticeable tension on the Mini Band. Tuck your tailbone to create a flat spine. Arm extended forward with a soft bend at the elbow and shoulders pressing down.

Movement: Keep shoulders pressing back and down and use your lats to pull the Mini Band apart and return to start. Lower body is static. Repeat for 20 reps.

Super Set 2:

Gear: SKLZ Pro Band (Yellow)

Set-Up: Stand on Pro Band with feet hip-width, knees soft. Hold the top of the Pro Band. You will change your grip for each movement

3 Sets: Exercise 1 x 10 Reps and Exercise 2 x 20 Reps (10 per side)

Exercise 1: Shoulder Press to Triceps Extension

Starting Position: Stand with feet hip-width, knees soft and overhand grip on the Pro Band at shoulder-width and height. Keep shoulders back and down.

Movement: Use the shoulders to press Pro Band overhead with elbows facing forward. When you reach full extension, bend the elbows to activate triceps and return to extension. Return to start (at shoulder-level). Repeat for 20 reps.

Exercise 2: Banded Side-Step

Starting Position: Stand with feet hip-width, knees soft and noticeable tension on the Pro Band. Underhand grip of the ProBand at shoulder-width and height.

Movement: Keep tension on the ProBand as you take 10 side steps to the left. Stabilize the right hip to push off. Return to starting spot by stabilizing and moving from the left hip.

Super Set 3:

Gear: SKLZ Slidez

Set-Up: Both movements are on the ground. We suggest you are on carpet or an exercise mat.

3 Sets: Exercise 1 x 10 Reps and Exercise 2 x 20 Reps (10 per side)

Exercise 1: Hamstring Curls

Starting Position: Bridge position with one Slidez under each foot.

Movement: Straighten your legs as you lower the hips to the ground. Use hamstrings to pull Slidez back to glutes and return to bridge position. Repeat for 10 reps.

Exercise 2: Mountain Climbers

Starting Position: Plank position with one Slidez under each foot.

Movement: Alternate pulling knees toward the same side shoulder. Keep hips low and core engaged. the right hip to push off. Return to starting spot by stabilizing and moving from the left hip.

Take care of your health. It’s important and the best way to set a good example for your family.

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Jamie Lynn Davis View all posts by

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