Archive for December, 2011

Most likely, this thought has crossed your mind once or more over the past few days.  Mostly from overindulgance of the wrong foods, you also may have missed a few days of working out. (see http://www.ironmamas-cleaneating.com for the food part :)

If you just missed a few days, get back into your routine ASAP! If you missed more than a few- start back at 60% of your max so you don’t get hurt or too sore too quickly.

Have a plan when you hit the gym…it will be packed.  If you go in with an arsenal of ideas you are much less likely to have an annoying gym experience.

  • Take a group class
  • Do an Iron Mamas that doesn’t require much space
  • Swim (usually there is at least a little space!)
  • Take your work out outside (some of you can still do this through the winter!)
  • See if your gym allows trial of PT sessions…you may be able to get one free!

Here is a “little space/no equipment needed” work out if all you can find is a place to do PLANK :)

Warm up: 1 min plank, 1 min side plank, 1 min other side

  • 100 mountain climbers
  • 50 squats
  • 100 jumping jacks
  • 40 push ups
  • 100 mountain climbers
  • 30 lunges each side
  • 100 jumping jacks
  • 20 hip dips ea side
  • 100 mountain climbers
  • 10 burpees

REPEAT with 75 of the cardio, 50 & 25!

ENJOY!

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Christmas burn!

Posted: December 22, 2011 in Band, Treadmill/Running, Weights

Looking for a good pre Christmas work out tomorrow? Here you go! This is what I recommended one of my nutrition clients do tomorrow to really burn some calories before the big weekend.

Warm up 5 min choice

4x
.50 run, fairly fast!
20 biceps curls w/band
20 overhead tricep w/1 heavy weight
10 single arm shoulder press w/1 heavy weight (ea side)
20 squats, hold heavy weight w/ both hands
20 lunges ea side w/ band under front foot, hold handles over shoulders

Enjoy;)

no equipment!

Posted: December 13, 2011 in No Equipment Needed

We need another to add to the arsenal of no equipment work outs.  This one is for a friend who is traveling for work this week.  Hope all of you get some use out of it at some point!

1st set: warm up: 3 min plank (1 both hands down, 1 each side)

1 minute each:

  • jumping jacks
  • squats
  • push ups
  • full sit ups
  • tricep dips
  • squat thrust

THEN:  same exercises, 20-15-10-5

2nd set: 1 minute each

  • mountain climbers
  • lunge jump switch
  • hip dips right
  • hip dips left
  • bicycle crunches
  • suitcase crunches

Back through, 20-15-10-5

(if its two sides…2=1.  i.e. 2 mountain climbers equal 1)

ENJOY!

**Don’t forget to comment on my last post with your goals/work out frustrations, only 4 entered to win a fitness consultation so far! 

And, check out http://www.ironmamas-cleaneating.com for New Years deals on nutrition packages!  Space is limited and already filling up :)

WORK OUT

I always forget about this way of counting down that I used several times with my small groups in Charlotte.  One of my groups up here did this one last night!  It’s fun to mix it up even just with the counting.

21-18-15-12-9-6-3

  • box jumps
  • single leg jump rope
  • single arm KB or weight swing (squat down, use momentum to swing weight up)
  • single arm KB or weight snatch (squat down, draw the weight up as if you are tracing the front of your body and press overhead)
  • Run .25

(single arm/single jump–it’s the number on each side! No run after 3.)