Welcome to the 2020 Online Fit Team!!

Sharing your plans greatly increases your motivation and follow thru.

Flexible workouts means you can fit them in to your schedule wherever you like. Take the extra step today to plan when and where that will be, AND share that with someone else. Me, your team on the private Facebook group., your family, a friend, a public post on social media.  Let them also hold you accountable, maybe even be part of the process.

This week there are two new workouts to include in those plans. A Pilates with some combos and fun new exercises, and a yoga with lots of standing and balance. Let me know how much FUN you have doing them.

And of course, be part of the Mile A Day Challenge. Just one mile, walk, bike, run or an indoor cardio workout. It's "just" a mile. New TWIST posted each Monday.

​Reach out if I can help you plan workouts, answer questions or anything else. 

Keep Moving Mama,
Wendy Hoag
keepmovingmama@gmail.com
916-690-7624

Strength Workouts

Strength 7

Those larger muscle groups of upper and lower body equal high calorie burn in this strength workout. You just need your band and a bench to get started.
​Strength 8
Upper body blast today! You need a band, door anchor and floor space.

Strength 9

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 10

Get in a strength workout WITH NO GEAR! That's right, just get to it, easy peasy, simple simon, no sweat....well maybe not no sweat.

Strength 11

Door anchor, band (yellow & red if you have both), mat and water. You'll sweat and get that heart rate UP with this strength workout guaranteed.

Yoga Workouts

Yoga 9

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

Yoga 10

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

Yoga 11

Flow your way through this post cardio (run/walk/bike) workout yoga practice in less than 15 minutes.

Yoga 12

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

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 10

Line that mat up next to a wall..it's time for wall pilates.

Pilates 11

An extra 7 minutes of "fun" in this all down on the mat pilates workout.

Pilates 12

Staying low on the mat with combos and some fun new exercises you're going to love. 

Cardio Workouts

Online Fit Team cardio workouts are meant to be effective at getting your heart pumping in any space or location you have available. They are great on their own, but also an excellent compliment for those training for endurance events or wanting to increase speed in run, walk, swim...any other cardio endeavors. Let's go mamas!

Cardio 11

Stairs Workout – revisited
Do each item for 1 minute. The Simple Interval Timer comes in hand for this. You can use a clock on the wall, a watch, or egg timer too. For more FUN add knee ups to each step up, or just to the single leg step ups. Go as fast as you can or as slow as you need to. Just go.

March in place or walk to warm up
Up & down the stairs
Alternating Step ups
Up & down the stairs
Side step ups Right leg up, left foot taps step
Up & down the stairs
Side step ups Left leg up, right foot taps step
Up & down the stairs
Step squats *touch each time
Up & down the stairs
Right foot only step ups
Up & down the stairs
Left foot only step ups
Up & down the stairs
March in place or walk until you cool down then
Stretch legs and hips.

Cardio 12

March March March
1 min each, 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 13

Cardio mashup part 2
Complete 1 minute of each exercise
Use the "march" to recover OR get those knees up high to keep the fun going
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.
Post when you are done. Ready set go!!!

Cardio 14

Step Ups: 31 min total
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
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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