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By Jamie Sarbacker
jamiesarbacker@yahoo.com| (858) 335-4436 | www.fitxsandiego.com/jamiesarbacker/
Having the kids’ home for the summer can be fun but it can also be demanding and stressful! Be sure to make time this summer to get moving and create a better you. The below workout is ideal for busy moms because you can do it in the comfort of you own home so you don’t have to cart the kids to the gym. Exercise is really important not only for the physical benefits of having a lean, toned body but also as an amazing stress reliever!
The exercises in the following workout are all body weight exercises where no equipment is needed. The goal is to work as many muscle groups as possible to torch calories and sculpt lean muscles. We will target the areas that most women call their “trouble spots” - the bootie, back of the arms and abs while adding a cardio component to keep the heart rate high and blast calories.
Exercises - Watch Real Moms Demonstrate Exercise Moves!
1. Prisoner Squat with a Side Bend - Stand with feet hip-width apart and hands behind head. Squat by bending knees, sliding hips back until knees are over ankles. Stand up and then crunch left elbow to left hip. Stand and repeat
2. Skater Touch - Stand with feet hip-width apart. Hop laterally to the left with a soft bend in your knee while your right leg crosses behind like a speed skater. Touch the ground with your right hand. Repeat to the right side and continue back and forth.
3. Single Leg Tricep Dips - Stand in front of a bench. With the bench behind you, place your hands on the bench, shoulder-width apart. Keeping one leg bent with your foot on the floor, lift one leg in front of you at hip height. Lower your body to 90-degree angle. Repeat and then alternate legs.
4. Frog Hops - Stand with feet wider than hip-width with toes turned out. Squat all the way down with hips below knees. Reach fingers to the floor. Hop forward and back. Repeat.
5. Sit Up and Bridge - Lay on floor with knees bent and hands behind head. Sit up to where back is at a 45-degree angle. Lay back down, extend arms by hips with head on floor. Push hips all the way up and squeeze the glutes. Repeat.
6. Mountain Climbers - Lie face down on floor and get in a push up/plank position by coming up on toes and placing hands under shoulders. Keeping your back flat, bring your right knee toward right hand by bending the knee. Move right leg back and repeat with left leg.
Ideally you should do as many reps as you can for 45 seconds to 1 minute; alternating between a cardio exercise and a sculpting exercise; repeat the entire sequence 2-3 times.
If you are just beginning an exercise routine, decrease the amount of time spent on each exercise to 30 seconds and go through the cycle once until you can comfortably add more time and repetitions. Doing something for 10 minutes is better than do nothing at all.
The fastest way to get a lean, toned bathing suit ready body is to change your diet. Stick with unprocessed foods like fresh fruits and vegetables, whole grains and lean protein. The two most effective and healthy ways to lose weight are to monitor your portion sizes and cut your sugar intake. Cut your sugar to 10-20 grams a day and I promise you will see changes in your body.
Bio: Jamie Sarbacker has been a personal trainer for 10 years, currently works at Scripps Ranch Swim & Racquet Club and also does private training. She has run several Biggest Loser-type programs where participants lost 10% of their body weight and an average of 15 poubnds in five weeks.
Jamie is sponsoring an upcoming boot camp fundraiser to raise money for the Challenged Athletes Foundation - - everyone is invited to attend! Please click on the attachment in the upper right-hand corner for more information.
For more information about the boot camp fundraiser or for personal training, contact Jamie at jamiesarbacker@yahoo.com or (858) 335-4436. |
