Welcome to the KMM Online Fit Team!!

"You'll either find a way or find an excuse."
Let's put our excuses aside and make time for at least SOME intentional exercise. You can find time for a quick 30 minute workout, give it your all and feel so much better. Mentally and physically. Talk yourself into it today.

AND your Accountability Challenge Starts TODAY- Oct 3rd!
See details here, and join the GroupME app here.
Let's do this together.

Today, I have added one workout to the bottom of the Strength list. Enjoy the variety and please brighten by day by letting me know when you've done one and what else you'd like to see. 

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 34

Bring a band for this workout full of variety, strength, cardio and fun.

Strength 30

30 minutes of strength focusing on the backside, the posterior power chain, the muscles that move you forward. Complete all at once or in three 10 minute segments.
0:00 Standing for Set 1
10:00 Use a chair for Set 2
​19:00 Roll out your mat for Set 3

Strength 4

Multi tasking workout for sure. These mini sets are quick workouts you can do while watching tv, on a break at work, you name it! No gear and a teeny bit of space.
Strength 21
Combos will challenge your chest, back and hips. Set up that door anchor, band and mat and let's move.

Yoga Workouts

Yoga 24

Just 20 minutes of yoga can make a difference. Perfect after another workout, for a lunch time break or anytime.

Yoga 12

Your yoga practice will include lots of balance and standing poses this go around. Be sure to focus and enjoy. ​

Yoga Pilates 26

A yoga flow with pilates sprinkled in. You'll enjoy the flow, stretch and balance along with some balance and strength challenges. Who wouldn't love that?

Yoga 14

Bring it down to the mat for a slow, gentle, feel good yoga practice.

Pilates Workouts

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 26

Glutes and hips focus with standing and balance too. What a great workout!​​

Pilates 27

Bring a light resistance band for the more fun option in this pilates workout. It can easily be done without a band as well. Recorded during out LIVE Virtual workout on Jan. 17, 2022.

Pilates 9

Your back is the true core of movement, this pilates workout focuses on strengthening all areas to enhance your daily life.​

Cardio Workouts

Intervals

Walk, bike, run, swim, March in place this works for any cardio activity

5 minutes easy warm up
4 minutes easy
1 min fast
repeat 4-8x

Fast can be a faster walk or an all out sprint. Practice to find the pace you can maintain for the full fast minute.

​Cool down, stretch, foam roll and drink water. Nice work mama!
​
The Simple interval timer app or even a watch will work for tracking your time.

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 up
  6. Laps
  7. Bench touch squats
  8. Jumping jacks
  9. Laps
2 min cool down march

Ready, Set…GO! Post when you are done. Drink water.

Cardio in the pool

​*no pool access, do these on land
1 minute of each, repeat 3x
TIP: my favorite way to do these, is to copy and print the workout. Place the paper in a gallon zip lock bag and bring it into the pool with me!

Shallow end:
  1. March in place
  2. Reverse lunges
  3. Squats
  4. Side to side squats
Across shallow end of pool:
  1. Forward & backward
  2. Side shuffle
  3. BIG steps across
  4. Little steps with high knees
  5. Skip 

Deep End:
Tread water
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!!!

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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