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Welcome to the KMM Online Fit Team!!

It's a good day for a good day
​Three workouts focusing on the glutes and hamstrings are ready for your enjoyment. The first in each section: Yoga, Strength and Pilates.
Give them a go and let me know if you like the focused set.

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 16
Bring a mat and a band. Be ready to work the legs without squats while adding in upper body. ​
Strength 37
This two part workout can be split into two short workouts or done all at once, both focus on biceps, triceps and glutes.
Part I - standing strength with a resistance band
Part II - (19:25) Mat based strength with resistance band
Stretch- (33:45) stretch on the mat
Strength 36
Got a little excited in this video and gave ya 3 extra minutes...you're welcome. ;) With your band and a bench, we will mix in legs, shoulders and back for a whole body workout today!
Strength 35
With your door anchor and resistance band, you'll work biceps, triceps and legs to get your heart rate up.

Yoga Workouts

Yoga 18
Find peace within the movement of this yoga practice. Stretching tight hamstrings, abductors and shoulders.
Yoga 32
Chair yoga you can do in an office chair to release stress, lengthen tight muscles and remind you of your posture. All you need is a chair and 15 minutes.
Yoga 20
Bring that big ball to the mat for a 20 minute yoga practice, you'll be on a roll.
Yoga 32
Flowing vinyasa yoga to lengthen and reset.

Pilates Workouts

Pilates 18
Whole body core with a focus on glutes, hamstrings and hips...your backside! All down on the mat.
Pilates 4
Bring your resistance band to this workout. You'll have options for some challenging exercises one after another, let's have some fun!
Pilates 14
Obliques help you twist and are the focus on this pilates workout. All you need is a mat and positive attitude.
Pilates 21
No gear, just you and your mat. Rotations, back work and time for yourself.

Cardio Workouts

FAST AND SLOW
Head out for intervals.
Fast altering with slow.
a variety of cardio can fill this assignment: run, walk, bike, march in place…
​
Love me some stairs
Find some stairs
Your house?
Laguna Town Hall
Bartholomew sports park - bleachers by the baseball/softball fields
The stairs on the playground equipment at any park
Maybe your office bldg. has stairs

5-10 minutes Toe taps to the first stair
5 minutes Go up the stairs and back down
5 minutes Up FAST, Down SLOW
5 minutes Up SLOW, Down FAST
5 minutes Up FAST, Down FAST
5 minutes toe taps on the first stair

P.S. Stairs no good for you? Do this as a swim, fast one lap, slow on the returning lap. Own it, modify, adjust, make it yours.

Ready set go!
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.
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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