Welcome to the KMM Online Fit Team!!


The willingness to show up changes us, it makes us a little braver each time.
​Cause when do we really know what's next anyhow? Today I've added Yoga 15 with some fantastic hip opener work to match the additional hip mobility and strength work included at our in person Saturday workouts. Not in person, these also include a good amount of hip work: 
  • foam roller workout (1st one at top)
  • strength 21
  • pilates 7
  • stair cardio and step up cardio for hip flexor strength

Let me know what you think, what you'd like to see and what questions you have.
PS I also corrected the error with pilates 20. If you notice something not playing or giving an error please let me know so I can fix it. Thanks!
​
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 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.

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 19

Variety is the theme in this NO Repeat workout. We will do several sets to target the same muscle groups, without repeating any exercise more than one set. Biceps, triceps, chest, back and legs. It'll be fun, try it! ​

Yoga Workouts

Yoga 19

A slow flow to release tension in the whole body. Keep Moving Mama ​

Yoga 9

Puppy yoga, challenging yes, impossible no. Feel free to sub in your cat or a small child. ;) Namaste. ​

Yoga 10

Focus on the back, flexibility, mobility and strength in this vinyasa flow.

Yoga 15

Hip openers, balance and more in this slow flow yoga. 

Pilates Workouts

Pilates 9

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

Pilates 7

​Working in lots of standing poses with this challenging pilates practice. Enjoy the variety and let your trainer know when you're done.

Pilates 20

Bring your resistance band to mix up the pilates exercises in this workout. A variety of levels are offered as well. ​

Pilates Yoga 1

Let's flow from yoga poses, to pilates exercises and back again throughout this fun combo workout. ​

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!!!

Square Cardio

Here's a brand new cardio workout for you to try. You'll need a large square-ish area with 4 sides, an open area in your yard, the local basketball court, an empty parking lot, maybe your garage..it'll be fun! Here's how it works, do the first A activity along side 1, then the second on side 2, first on side 3, second on side 4. ( walk, walk backwards, walk, walk backwards) Repeat for 5 minutes. Then do the B activities in the same pattern for 5 minutes, then C...etc. Then cool down, stretch, hydrate and feel fabulous.

A Walk                                           /Walk backwards
B Lunges                                       /High knees
C Plies (toes out like a dancer)     /Side shuffle
D Side Moving squats                   /Skip
D Hop                                            /Run

Step ups

​Find a stable bench, a curb, a first or second stair in your house, a picnic table
The higher the bench, the more difficult
5 min March/Walk
1 min of each, Repeat all 3 times

1 Step up on the bench, Step back down, Repeat alternating feet
2 Step ups lead with your right
3 Alternate taping the step with one foot at at time (toe taps)
4 Step ups leading with your left foot
5 Toe taps
6 Step up with your right foot, then tap the step with your left foot
     (Turn sideways so your right leg is next to the step.)
7 Same thing other side
5 min march/walk to cool down
Ready set go!

Stair Workout

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!
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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