Sexy-Strong Moms!
There is no reason why busy moms cannot live the Sexy-Strong
lifestyle! With a little heart, dedication, and some quality time at the park
with your kids, you can squeeze in a great workout. Do not be shy, but get your
workout on loud and proud. Remember, you never know whom you are going to
motivate, so lead by example!
Move through the exercises as quickly as possible with very
little rest between sets, but keep your movements controlled and work through
your entire range of motion for maximum effect. If you are short on time, just
do each exercise once for 15 to 25 reps, or if you have more time, circuit your
exercises for two to four sets of 12 to 15 reps. Enjoy your journey to a
Sexy-Strong new you!
Circuit 1:
Assisted Pull-Ups on
Monkey Bars
Place your foot on a step for assistance and grab the bars
in either a neutral grip or an overhand grip. Squeeze your back muscles and
pull yourself up, using as much upper body as possible and the step as little
as possible.
Bench Push-Ups
These are great for getting full range of motion during your
pushups, especially targeting your chest, front delts and triceps. Place your
hands on the bench, feet on the ground, and bend your elbows until your chest
contacts the bench. Hold that bottom position for a moment, then push back up.
Squeeze your abs during the movement and keep your body straight. For added intensity, do decline push-ups and
place your hands on the floor, feet on the bench.
Bench Step Ups
Step-ups are great at targeting your booty and hamstrings,
helping to get you that sexy and strong backside you deserve! Place one foot on
the bench and the other on the ground behind you. Push through your heel and
step up, finishing in a stand on one leg on the bench. Give and extra booty
squeeze at the top position for added benefits. Balance for a moment, then
slowly lower back down into a lunge.
Swing Abdominal Pikes
If you have ever used a TRX or a stability ball, then you
know that suspended abdominal exercises are excellent for targeting your abs!
Just place your feet in the swing, hands on the ground, and pull you booty up
over your head, keeping your legs straight. Lower back down to a straight body
push-up position, keeping abs engaged the whole time. For variety, you can also do these with bent knees in a
tuck position.
Circuit 2:
Hanging Leg Lifts
Hang from a bar, and tuck your knees up to your chest. Keep
your movements slow and controlled to avoid swinging. Squeeze your abs and
raise your hips and you lift your knees. This keeps the emphasis on your abs
and not on your hip flexors.
High Elevated Split
Squat
Split squats are one of the best exercises for the glute-hamstring
tie in, and the higher you can get your back leg, the better! Place it behind
you on a bench/step/ladder and bring your front leg out so you are in a wide
lunge position. Bend you front leg and lower yourself to a deep lunge position,
really feeling the stretch in your legs. Make sure your front knee does not
pass you toes!
Bench Dips
Dips are one of my favorite exercises for triceps and
shoulders. Keep your body as close to the bench as you can and focus on a deep
bend through the elbows. As you straighten your arms, add an extra squeeze to
your triceps.
Bench Side Step Ups
Similar to the forward step-ups, except the side step ups
challenge your balance a little more, and place more of an emphasis on your
inner and outer legs (adductors and abductors).
Step-up and balance, with an extra booty squeeze, then step down into a
deep side lunge.
Circuit 3:
Swing Crunches
These are very similar to stability ball crunches. They
require control, helping to activate the deep abdominal muscles (transverse
abdominus) that act like a girdle on your midsection, helping make your waist
appear teenier.
Deep Step-Ups
(assisted)
These are similar to the front-step up, except you get a
deeper lunge, which activates the glutes/hamstring tie in better. Find a spot,
such as a ladder, where you can place your foot at a level between your hips
and knees. Grab the handles to help life yourself, but use as much lower body
muscle as possible. At the top position, kick your back leg straight behind you
for extra emphasis on glutes. Slowly and with control lower back down.
Bench Jumps
Bench jumps are like box
jumps. Be careful with these and take your time because cement benches can be
unforgiving on the shins!
