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.

Basic Legs PART FOUR: Wall Sits

Wall sits?
Wall sits?
Uh-oh.

From Personal Training pics

I have had many clients give me that look of terror when I let them know that wall sits are coming up -- but happy to report that ALL of them have found success. This exercise is great for all levels, so don't be shying away just because it looks hard, or burns like the dickens at first. Like everything, the more you do wall sits, the better you'll get, and longer you'll sit :)

Let's M.C. Hammer this and break it down:
Ooo! I'm excited... I LOVE THESE!

Basic Leg Workout PART FOUR:

Wall Sits

From Personal Training pics

Objective:
Build strength and endurance in the quads.

Equipment:
A wall.
Your lovely legs.

Starting Position:
Lean up against a wall with your feet shoulder width apart. Move your feet slightly in front of you.

Movement:
Sit down.
Keep your back on the wall and scoot your feet out if necessary so your knees stay behind your feet.
Make a 90 degree angle with the legs. Imagine there is a chair there. Then just sit tight for a while! :)
When you are done, you've got to stand up out of it, not crumble to the floor in a heap. It will be tempting, but don't do it.
MAKE your self stand up!

MIND OVER BODY.

From Collages

Too hard?:
I call the 90 degree angle "the basement". That is the optimal position. If there is NO WAY right now for you to hold that for an extended period of time, alternate between the basement and then come up slightly to "the 1st floor". This will keep your legs still engaged, but you didn't give up--muy importante! Eventually, you'll start spending more time in the the basement than on the 1st floor.

Trainer Momma Tips:
After you sit, scoot your feet forward if necessary so your knees are always behind the feet Remember: S.T.K.! (Save the knees!)

This is a mind game, people. I'm serious about this. If you've never mediated before, now is a great time to start. Just focus on your breathing. In through the nose, out through the mouth. Listen to your breaths. Count your breaths. Do what ever it takes to NOT think about the fire in your quads. Some of my clients sing a song. Others talk about their upcoming trip to Hawaii or their son's birthday party. Anyway you do it, just get your mind somewhere else. It is the only way to get through these.

Cheater, Cheater:
Hands off the thighs, sista! Hands can do anything (by the sides, on hips, do the disco), but the thighs are an absolute NO, NO.

Also, don't go below 90 degrees. That is doing nothing for the legs and remember to S.T.K. (see above)!

From Collages

Workout Ideas:
-One-Minute Club: This is the most popular club in town, don't you know? Work up to doing a wall sit for one minute. Repeat two, then eventually three times. Heck, I have one client who pretty lonely, she's in the four-minute club! Beat your own record! Go for one minute, then two, then three! Yowsers!

Take It Up a Notch:
-Add weights: Add one weight in the middle (5-15 lbs) or two dumbbells in each hand (5-15 lbs) during your wall sits.

-Single-Leg Wall Sits: Lift one leg off the ground, bring it parallel to the floor. Hold it for 15 seconds. Switch legs. Repeat once again on the right and left to equal one minute. GOOD LUCK WITH THIS ONE.

From Collages

**By the way, I've started to compile the workouts in one place so they are easy to find. Just click on the link "Workouts" below the header, or go ahead and click here.

** What? Did someone say the "G" word?
Tomorrow is Trainer Momma's first GIVEAWAY!
See you then! :)

Basic Legs: PART TWO The Squat

Well, we have learned the lunge, and now we are onto the squat. Here goes!

Basic Leg Workout: PART TWO

The Squat

Objective:

To build strength in quads and glutes.

Starting Position:

Feet shoulder width apart, toes facing forward, standing tall, chest open, hands on hips or down by your sides.

Movement:

Bend your knees, stick your booty WAAAAAY out, and squat down. Tada!

From Collages

Trainer Momma Tips:

Keep your chest up, don't let it fall forward.

Also, the deeper the better, bend those knees!

Try to squat so your legs form a 90 degree angle. Don't go too far down, no lower than 90 degrees.

I can't say it enough -- shamelessly stick that back side OUT!

Keep the heels on the floor.

From Collages

You Should Feel It:

In your glutes and quads the most.

Workout Ideas:

-Do 15-20 squats. Repeat that sequence 2, then eventually 3 times.

-Do 15 squats, hold it for 15 seconds. Repeat that sequence 2, then eventually 3 times.

Take It Up a Notch:

Add dumbbells in both hands. Start out small (5 lbs), then work your way up (15 lbs.)

From October 2009

Take It Up Another Notch:

-Plies: Rotate your toes out, and do a grand plie (remember those ballet classes from 2nd grade? They are coming in handy!). Keep the heels down. Add a weight to hold in the middle (10-35 lbs) to make it more challenging.

From Collages

-Narrow Squat: Start with your feet very close together and squat down. Add weights (5-15 lbs) for a bit more of a challenge.

From October 2009

-Hold It!: My favorite! Do around 15-20 squats, then hold it at the bottom for 10-30 seconds. Ouch, baby! You should challenge your husband with this one -- who can hold it the longest? :)

Basic Leg Workout PART ONE: Lunges

I’ve toyed with how to post about weight and resistance training for months now. This is in the experimental stages, but many readers have requested more instruction in this department so I need to get cracking! When Fit Mommas speak, I listen! :)

Lifting weights requires some technique that in my book is pretty muy importante. However, when I write it all down, it becomes a novel rivaling Tolstoy.

With much reluctance, I finally took myself and my point and shoot camera out in 100% humidity today and snapped some photos using the timer (quite a comedic experience). So, I suppose I’m asking for your forgiveness at the “homemade” feel of this – but a picture goes a long way.

We are starting today with Basic Legs. A good, well rounded leg routine can include the four moves that I’ll be posting about for the next few days.

Here goes nothing!

Let me introduce you to your muscles:

Quadriceps.

Nickname is “quads”.

Located on the front of the leg.

Hamstrings.

Nickname is “hams”.

Located on the back of the leg.

Gluteus Maximus .

Nickname is "glutes".

This is your booty.

Basic Leg Workout: PART ONE

The Lunge

Objective:

To build strength in quads, hams and glutes.

Starting Position:

Feet together, toes facing forward, standing tall, chest open, hands on hips.

From Personal Training pics

Movement:

Step forward, leading with the heel. Step out nice and far, bending front and back knees. Then push off front foot (oof!) and come back to starting position.

From Personal Training pics

Trainer Momma Tips:

Keep front knee slightly behind toes in order to take pressure off knees. Also, the lower the better, baby! Try to “kiss” the floor with your back knee.

From Personal Training pics

You Should Feel It:

In your glutes and quads the most.

Workout Ideas:

-Do 15 lunges on your right leg, then 15 on your left leg. Repeat that sequence 2, then eventually 3 times.

-Do 30 total alternating lunges. Repeat that sequence 2, then eventually 3 times.

Take It Up a Notch:

Add dumbbells in both hands. Start out small (5 lbs), then work your way up (15 lbs.)

From Personal Training pics

Take It Up Another Notch:

-Reverse Lunges: Instead of stepping front, step back, lunge, then back to starting position.

-Side Lunges: Instead of stepping front, step out to the side, one knee bent, then other straight, then back to starting position.

From Personal Training pics

I wish I could jump in the computer and end up at your house to lead you through all of this, but I suppose with this medium it’s the best I can do!