Back to the gym here in Toronto for Week 3 of my Turbulence Training 2K3, modified for my specific goals. Below, you'll also find my latest 15 minute workout for busy moms.
But first, my workout...
Warm-up
Lunges
Pushups
Shoulder Rotations
Stickups
Squats
Waiter's Bow
Chest Stretch
Hip Flexor Stretch
Side Stretch
Bench Press Warmup - 45x15, 95x12, 135x10, 185x6, 225x1
Strength Exercise
Bench Press - 245x5, 4, 3
Supersets
1A) Pistols (1-Leg Squats) holding 10 pound dumbbell - 2 sets of 8
1B) Chinups - 12, 8, 7
2A) Wide-grip Barbell Row - 185x3x8
2B) DB Incline Press - 85x2x7
3) 3-Minute Arms
Click Here to watch my Youtube Pistol Video
Good workout...
And now for the 15-minute workout I gave my "busy mom" client to do at home...
Bodyweight Circuit for Busy Moms
-> Go through it 3 times. No rest between exercises. Rest 1 minute at the end of the circuit.
Bodyweight Squat - 15 reps
Stability Ball Leg Curl - 15 reps
Pushup - 20 reps
Step-up - 10 per side
Reverse Lunge - 10 per side
Stability Ball Jackknife (hands on the floor, feet on the ball, roll the ball in and tuck your knees into your chest) - 12 reps
Jumping Jacks - 30
Click Here to Download More Workouts
Stay strong and be prepared,
Craig Ballantyne, CSCS, MS
2 comments:
Exactly - "stay strong, and be prepared"...some new videos from SqueezeItIn.com seem to take this a step further, as in "whistle while you work"...
If you have some spare time, spend only 10 minutes and get the best busy mom workout at home. Get-reinvented.com teaches fat burning workout for busy moms. Let us know!
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