Workouts Lately

 
What have I been up to the last few months? Being a mom, wife, working and working out! I have been fortunate enough to continue my side job teaching group exercise, and I get to teach strength and cardio to my co-workers once a week at my day job!
 
I have had a lot of people ask me for workout ideas lately, so I decided to post more of what I do for workouts both in group settings and on my own. Below is what I taught on Wednesday which was a Sculpt and Tone class. Less cardio, more strength.
 
Warm up:
Arm circles forward, back and across
Shoulder shrugs forward and back
Neck rolls side to side
Wrist rolls
Ankle rolls
High knees slow
Glute (butt) kicks
Opposite toe opposite hand hamstring kicks
Air squats-30 seconds
Calves- 1 minute alternating toe position
Slow motion burpees with optional pushup (slow motion since this class is not supposed to be heavy cardio)- 1 minute
Power punch with weights- 1 minute
Elbow to opposite knee- 1 minute
 
Set 1:
Lunges with weights
Overhead- 30 seconds
Chest level- 30 seconds
Down at side- 30 seconds
Rest-30 seconds
REPEAT 3 TIMES
 
Set 2:
With free weights
Dip press- 30 seconds
Squat press- 30 seconds
Curls- 30 seconds
Rest- 30 seconds
REPEAT 3 TIMES
 
Set 3
Planks
Side- 30 seconds
Middle with knee dips- 30 seconds
Side- 30 seconds
Rest- 30 seconds
REPEAT 3 TIMES
 
Set 4
Shoulders
Diagonal raise right- 30 seconds
Diagonal raise left- 30 seconds
Power punch- 30 seconds
Rest- 30 seconds
REPEAT 3 TIMES
 
Set 5
Hip flexor and core
Hand plank step forwards- 30 seconds
Hallow hold- 30 seconds
Rest
REPEAT 3 TIMES
 
Set 6
Random
Arm sprints with free weights from knees- 30 seconds
Shoulder raise front from knees- 30 seconds
Behind the head tricep dips- 30 seconds
Rest
REPEAT 3 TIMES
 
Stretch!
 
Below are a few videos from my own workouts at the gym. Aside from gym workouts I have been doing a lot of biking and running outside solo, with JJ and with Scarlett in the stroller. Stay tuned for more workouts!
  
 
 
 
10 split jumps
10 push ups
Rest
Repeat 5 times



 
10 jump up squats
10 glute raise right
10 glute raise left
rest
Repeat 3-5 times
 

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