Trainer Momma Basics Video: Bench Press

Like this?  Want more?  Subscribe to Trainer Momma's RSS feed by clicking here.  Thanks!

Print It, Use It! Upper Body Workout

Well, it's been about 6 weeks since the last Print It, Use It workout -- so it's time for a change.

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.

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 to Trainer Momma demos.
Keep them in a notebook.... There are more to come!
Track your progress.
Shelf them for a while, come back to them.

Please, just shoot your questions and needs for clarifications my way.

Trainer Momma Upper Body Workout Feb. 2010

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.

Chest Workout: Push Ups

I'm just going to bug you one last time...
Today is the last day of the Camelbak Water Bottle GIVEAWAY!
Put your name in for the drawing here.
The winner will be announced tomorrow!

And, I'm back to the hard stuff:

Alright, we've covered the legs for the time being... Now let's focus on the upper body for a while. If you think push ups are not for you, you are mistaken. There are so many modifications for this move, that virtually everyone can do these. I have elderly clients down to my own kids doing push ups (You don't want to pick up your room?!? Drop and give me 20! Totally kidding...:)

Push ups are primarily for your chest (pectoral) muscles, but they also use plenty of triceps, shoulders, and back to work the entire upper body.

Chest Workout Part 1:
Push Ups

Objective:
Build strength in the pectoral muscles and upper body.

Starting Position:
The plank. Plank means as flat as a board.
Place your hands right under your shoulders.
Move your feet back so you are on the balls of your feet.
HIPS DOWN, I mean it! I will come and get you if I see that booty in the air!
Abs in.

Trainer Momma Tips:

• I can't empahsize the plank position enough. Find your plank position and become fast friends now. That is F.L.A.T., my friend.
• Your focus should be slightly higher than right in front of you.
• Shoulders on top of hands.
• Hips DOWN -- NOW! Have I said it enough?!?
• Wrists are killing you? Do the push ups with fists (if on the floor). Or, purchase some push up bars or use dumbbells with flat sides in order to take the pressure off your wrists.
  

Movement:
Bend your elbows, and lower yourself to the wall. Elbows flair out. Go down as far as possible, then push back up.

Push Up Progression:
We are all at different levels, however, that is no reason why we ALL can't partake in the beautiful world of push ups. Here's the progression:

1.

Never done push ups? Start here:

From Collages

2.

OK, the wall is getting too easy. Take it down a level. Use a bench, couch, stairs, or mantle. Do push ups at an angle:

From Collages

3.

Next, on your knees:

From Collages

4.

And finally, the real deal:

From Collages

Cheater, Cheater:
DO NOT let me catch you doing these four common mistakes. If you are, that means you need to take it up a level. Don't go too advanced too soon.
Remember, FORM FIRST.
(Click on the photo for a larger version of it.)

From Collages

Workout Ideas:
Go for 10 push ups, then 15. Do two sets, then eventually three sets of push ups in your workout.
When those are getting easy, make your way down the progression to the next level.
And now, you go until you can go no more! 15! 20! 30!
Challenge yourself, your husband, your kids. Heck the next time you are out with the girls, hit the deck and challenge anyone to a push up contest! You will love the bragging rights!

I must add that push ups are not something you do every few weeks. Push ups are hard to do, and easy to lose. So do them at least once a week so you hang onto your hard earned mojo!

Click here for more Trainer Momma workout tutorials.