Welcome to the KMM Online Fit Team!!

I finally figured out what I want to be when I get older. 
Stronger. 
Oh my oh my is this a true statement. Physically and emotionally, stronger is something to work towards. It is my believe that the two are connected and one grows in conjunction with this other. This week you have one workout swapped out for variety in each category. Enjoy!

Keep Moving Mama,
Wendy Hoag
keepmovingmama@gmail.com
916-690-7624
Equipment (above) used in workouts:
  • Foam rolling can keep you moving. The blue roller is a great place to start, the blue ball that's next is an excellent add on.
  • Door anchor turns your door into a workout partner for resistance.
  • The bands create long lean muscles. 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 blue resistance band.
  • The mat recommended is one of my personal favorites, thick enough for comfort, not too thick for balance.
  • The big 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 28
FIVE 5 minute quick break workouts. Do each when you need a active break for 5 minutes or do them all in order for a full body workout.
Here are the time stamps & equipment for each:
1: 0:00 mat
2: 6:00 band and mat
3: 12:00 band and mat
4: 17:17 chair ​
​5: 22:32 chair
Strength 16
Bring a mat and a band. Be ready to work the legs without squats while adding in upper body.
Strength 33
Target those smaller muscles of the shoulder, shins and calves, while using some cardio exercises to strengthen the larger leg muscles. You need your band and a door anchor or something to attach your band to.
​
Strength 36
No gear needed for this workout. Easy peasy!

Yoga Workouts

Yoga 19
​A slow flow to release tension in the whole body.
Yoga 28
Standing, balance and lots of down dogs. ​
Yoga 26
​A yoga flow with pilates sprinkled in. You'll enjoy the flow, stretch and balance along with some balance and strength challenges.
Yoga 4
Prepare to feel longer and stronger when this yoga practice filled with a full variety of poses is finished.Enjoy the background noises of the park. ​

Pilates Workouts

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 31
​Focus on strengthening the hips in this pilates workout. A perfect pair with yoga 30 which will focus on stretching and range of motion.
Pilates 32
Basic, simple pilates on the mat. Roll it out and hit play!
Pilates 5
Nothing but mat work here, stay low and work hard. And mix in some mini sets for challenge.

Cardio Workouts

Cardio mashup
Complete 1 minute of each exercise
Take up to 30 second to recover (longer or shorter as your fitness level allows)
 
hamstring curls (aka butt kicks)
march
high knees
march
jumping jacks
march
twist (yes as in twist and shout)
march
grapevine
march
 
Repeat all until you’ve been moving for 30 min.
Walk it off, stretch those legs.
 
Send your trainer a text with a report of 1-10 on difficulty for this one. 1 = easy peasy 10= hardest thing ever.
Ready set go!!!

Bench Workout

Find a stair, chair or bench and decide on a short “lap." Outside a lap could be going around the picnic table that is your bench, inside it could be up and down your hallway. The higher the bench, the more challenging.
Modify any exercises you need to, march is always an option.

2 min warm up march
1 min each/Repeat 3x:

  1. Toe taps to the bench
  2. Step ups to the bench
  3. Laps
  4. Right foot step up (turn 90 degrees left so your right leg is next to the bench)
  5. Left foot step ups
  6. Laps
  7. Bench touch squats
  8. Jumping jacks
  9. Laps
  10. 2 min cool down march
Ready, Set…GO!
Feel AWESOME when you are done. Drink water.
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 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
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