Welcome to the 2021 Online Fit Team!!

Focus on the stair in front of you, and not the whole staircase.
One workout, on sweaty session, one finish line, one time through to the end.

This week the pilates with a ball, #17 has been added back in. I did this workout again this week and am reminded today how effective these big ball, imbalance workouts are at engaging the core. Whew! Hope you choose to complete this workout again or for the first time too.
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Chances are that one will lead to another. If I can assist in anyway with this, please reach out!

Keep Moving Mama,
Wendy Hoag
keepmovingmama@gmail.com
916-690-7624
Equipment (above) used in workouts:
  • 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 to 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 20
Focus on a healthy strong back from low back on up. Bring a resistance band and door anchor or a tree to anchor to.

Strength 21

Combos will challenge your chest, back and hips. Set up that door anchor, band and mat and let's move. ​​

Strength 22

Find a chair as your only piece of equipment for this strength workout. A bench, side of a tub, a curb or step in your home, or even just a mat on the floor can be substituted in this full body workout. 

Strength 23

Mat, resistance band, door anchor and your positive attitude are all you need for this well rounded strength workout. Hips, core and upper body will all be engaged.

Yoga Workouts

Yoga 22

Just you, your mat and your positive attitude. When you're done you'll feel re-centered.

Yoga 23

Repeat of the yoga the Saturday team did after last weekends run walk bike. Lots of you enjoyed it so it needed to be here. Plenty of hip stretching, balance work and a few twists for fun.

Yoga 9

From dolphins to down dogs, this yoga workout will balance the stretches with the strength.

Yoga 24

Even just 20 minutes of yoga makes a difference. This practice can be added to another workout, a perfect lunchtime break or anytime. ​

Pilates Workouts

Pilates 20

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

Pilates 21

No gear, just you and your mat. Rotations, back work and time for yourself.

Pilates 22

On the wall! Find a spot where you can use the wall for form and challenge in this partially standing, partially floor pilates workout. You'll need a area of wall as long as your mat.

Pilates 17 - Big Ball pilates

Rolling with the big ball for pilates really engages those core muscles for balance, variety and effort. ​and burn...

Cardio Workouts

Cardio 19

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. The Simple Interval timer app works great for this, or even a simple stop watch.

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

Toe taps to the bench
Step ups on the bench
Laps
Right foot step up (turn 90 degrees left so your right leg is next to the bench)
Left foot step up
Laps
Bench touch squats
Jumping jacks
Laps
2 min cool down march

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

Cardio 20

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
  • Share where you find stairs for this on the Members only Facebook group!

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!

Cardio 21

Intervals - run, walk, bike, swim, row, elliptical, stairs, any sustainable activity will do.
 
Warm up 5-10 minutes at an easy pace
Every 5 minutes, increase your speed to moderate for a count of 5 seconds (1 alligator, 2 alligator…)
Slow your pace to recover until the next 5 minute mark
Repeat a total of 4x
Cool down 5-10 minutes at an easy pace

Use a clock, timer on your phone or stop watch.
A helpful app to use for the interval workouts is called Simple Interval Timer:
https://itunes.apple.com/us/app/simple-interval-timer/id458334253?mt=8
You enter how many sets you’ll be completing, how long each action will be and how long each break will be. 
For this workout, enter:
Sets 4
Action: 00:05
Break: 04:55
 Ready set go!

Cardio 22

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
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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