Full Body Workout -- Print It, Use It!

Want a personal trainer? Well, you've got one!

Another round of requests have lovingly come from many you wanting more workouts. Like real workouts. An actual program to take with you to the gym. So, I thought I'd throw one at you occasionally.

The trick/frustration is that I can't be there to demonstrate everything or explain my lingo. As you know, I am a stickler for form -- thus the tutorials that I post (see here). My clients can attest that some of the most effective moves I give are a little -- um -- unconventional (sometimes a bit embarrassing... I have no shame). Yes, you will look ridiculous doing many of these things. Put your vanity on the shelf for a while, because we are going for results.

Please, just shoot your questions and needs for clarifications my way. This is still in the rough stages, but I will work over time to make these programs user-friendly.

Nothing ever stays the same with me, so I'll just start with a basic full body workout. Do this once a week, and supplement twice more with your own lifting routines and cardio (of course!). Do this for 4-6 weeks, then its time to put it away, save it, and start something new.

**Important note: The weights listed on the workout are just a suggested starting point (or maybe something to work up to). This is the average of where most of my female clients lie -- but definitely NOT the ceiling.

Also, this program is designed for a gym setting. For those of you Fit Mommas pumping iron at home, don't be afraid to modify as necessary. I'll try to cater to both groups as time goes on.

Instructions:
Print the document by clicking on "Print" in the upper bar.
To see a visual example on most (not all) of the exercises, click on the name of the move and it will link you.
I have scoured the internet to find what I'm looking for -- these are the closest I can find.
Keep them in a notebook.... There are more to come!
Track your progress.
Shelf them for a while, come back to them.

Trainer Momma Full Body Workout Jan.4, 2010 Images

Set your goals.
Reach your goals.
Surpass you goals.

Fit Momma Question: Bulky Abs?

Fit Momma Vanessa asked this question:

I've got a question about ab exercises. I want strong abs, but definitely don't want bulky muscles there. Is there a wrong way to work out the abs that will add bulk?

First of all, Vanessa, there is good form and bad form:

Good form: Think of pulling your navel down into your spine and then perform the ab exercise that way. Go slowly and deliberately (1/2/1 count for most exercises).

Bad form: Sloppy and too fast.

(Check out this weeks' AB tutorial for more details)

That stated, however, I don't think it is such a fine line that you are going to do abs, walk out of the gym that day, look down, and say "Crap! I'm too bulky in my stomach!" It just doesn't happen. You won't pooch out your ab muscles permanently or even temporarily. That's a myth.

I've had some ballet teachers and pilates instructors threaten that if I did my abs wrong that I would build my abs "out" (if that makes any sense at all). One teacher gave the visual of building your abs muscles to look like a loaf of bread on the front of you. Well, I've been in the gym for a long time now, worked with many clients and not one have I ever met who had stomach could have been mistaken for a loaf of Wonder Bread. I don't buy it.


I have seen a lot of poochy bellies, however, and I really feel a lot of this comes down to three things:

Core.
Posture.
Nutrition.

I called my sister, Carley, who is a certified Pilates instructor and professional modern dancer. She brought up some valuable points:

Core.

First of all, it is beneficial to use good form while performing your ab exercises because it will reach and work those inner, deeper core muscles that are so important. These are called the transverse abdominis muscles or your core. These muscles can be described as your "girdle" or "waist cinchers". They are located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.

From Personal Training pics

Posture.

When strong, the core also helps support the spine and back, helping you stand up straighter, pulling that tummy in, and basically have better posture. A lot of times, I see women with their pelvis tilting forward, in turn letting their belly hang out as the main attraction.

From Personal Training pics

Not cute, sistas.

With a strong core, it will help us stand up straighter, and naturally pull the belly in without even thinking about it.

Nutrition.

I've written on belly fat before... and I'll say it again: the best way to get a lean, six pack set of abs is nutrition, nutrition, nutrition. Often that six pack is under there -- but there's too much fat on the tummy to show it off. Reduce calories, eat the right kinds of foods... Gotta do it. You just can't ignore this.

So, I know I've gone off on a tangent -- what else is new, eh? But, good questions, good stuff.