Welcome to the KMM Online Fit Team!!

"Strength doesn’t come from what you CAN do
It comes from overcoming what you once thought you couldn’t." 
whooo hot! Two pool cardio/strength workouts are in the cardio section at the very bottom as this heat way doesn't seem to be letting up anytime soon. I've also added TWO pilates workouts that focus on that all important pelvic floor we've been talking so much about!
​
As always let me know if I can provide alternatives, modifications or help you come up with a plan.

Keep Moving Mama,
Wendy Hoag
[email protected]
916-690-7624
Equipment used in workouts:
  • Foam Rollers can keep you moving. The blue roller is a forgiving yet effective medium density. The darker the color the more dense and challenging. I find the 18 or 24" sizes to be the easiest to store and use.
  • A Door anchor turns your door into a workout partner for resistance.
  • Stroops Band The bands create long lean muscles, and this brand has proven to last. New/returning to strength workouts? Order a yellow light resistance band to start, been working out for awhile? Order a red medium resistance band. If you have used the red and are up for more resistance on some exercises? Order a heavy blue resistance band.
  • This yoga mat is one of my personal favorites, thick enough for comfort, not too thick for balance.
  • The big exercise ball was used for the "have a ball ya'll" challenge, is featured in several now and is the most affordable, durable ball I've found.
(Yes, I do receive a small kick back from Amazon when you order using these links, at no additional cost to you. Thank you!)

Self Myofascial Release - Foam roller how to

Learn when, how and why to use a foam roller in this follow along clinic. We'll use a standard foam roller and an orb from Protech. You can pick these items up at your local running store or with the links above.

Strength Workouts

Strength 32
Combining multiple exercises into one gives you the most bang for your buck, a run for your money, and makes for a really fun full body workout. Find that band and let's get moving mama.
Strength 36
No gear needed for this workout. Easy peasy!
Strength 29
Super quick, squeeze this in no matter how busy you are. A quick strength workout all on the mat, just body weight and a resistance band in under 15 minutes
Strength 9
Biceps, triceps and some burn for those legs. This workout is filled with "more fun" options for those ready to bump up the challenge.

Yoga Workouts

Yoga 10
Focus on the back, flexibility, mobility and strength in this vinyasa.
Yoga 14
Bring it down to the mat for a slow, gentle, feel good yoga practice.
Yoga 15
Hip openers, balance and more in this slow flow yoga.
Yoga 7
Long lean and balanced in mind and body. Enjoy this yoga practice.

Pilates Workouts

Pilates 8
Pelvic floor strength is important. Need I say more? You just need your mat and some focus for this workout.
Pilates 30
Our focus in this pilates workout is the much requested pelvic floor. The addition of a ball, yoga block or small towel is helpful.
Pilates 22
Cozy up to a wall, it's going to be your friend for this wall based, barre inspired pilates workout. It may be only 23 minutes, but it's packed with fun.
Pilates Yoga Combo 1
Let's flow from yoga poses, to pilates exercises and back again throughout this fun combo workout.

Cardio Workouts

Cardio in the pool
*no pool access, do these on land
1 minute of each, repeat 3x

Shallow end:
March in place
Reverse lunges
Squats
Side to side squats

Across shallow end of pool:
Forward & backward
Side shuffle
BIG steps across
Little steps with high knees
Skip

Deep End:
Tread water

Cardio in the pool II
These are ideal in a pool where you can touch the bottom
 *no pool access? do these on land
#1 & #2 are moving across the pool, #3 is on the pool edge
About a minute each.

A.
1. Laps – march or swim
2. Side squat across & back
3. Pushups on the side
Repeat all 3 three times

B.
1. High knees march
2. Lunges
3. Pushups on the side w/elbows in close to your body
Repeat all 3 3 times

C. 
1. Skip
2. butt kicks (aka Hamstring curls)
3. Plank & alternate bringing one knee in towards your elbow
Repeat all 3 3 times

Stretch and feel awesome!
March March March
Repeat 3x for 30 min 
1-  March in place
2-  March with feet wide
3-  March out out in in Right foot starts
     a.   (wide with your right foot, wide with your left, march in with your right foot, in with your left, repeat)
4-  March out out in in Left foot starts
5-  Box March- Right
     a.   (each step marches on a corner of a square)
6-  Box March – Left
7-  March Right 4 steps. Left 4 Steps
8-  March forward 4 steps, back 4 steps Right foot leads
9-  March forward 4 steps, back 4 steps Left foot leads
10- March in place
Cardio mashup part 2
Complete 1 minute of each exercise
Recover for 30 seconds (longer or shorter as your fitness level allows)
 hamstring curls (aka butt kicks)
march
burpees
march
jumping jacks
march
speed skaters
march
run in place
march

Repeat all until you’ve been moving for 30 min.
Walk it off, stretch those legs.
Picture
About your trainer
Wendy Hoag has been training moms since 2005. Her goal is to use positive attitude to inspire you to be a happier, healthier, more confident woman. Please call anytime!

Certifications:
AFAA Personal Trainer
AFAA Group Fitness Instructor
Red Cross CPR & AED certified
Specialties in Yoga, Pilates, Pre & Postnatal Fitness