Once upon a time, you made the decision to have a family. To bring children into your life, so one day they can spread their wings and fly on a journey to be amazing people. Congratulations… You are a Mom!
I consider myself so fortunate to be one-on-on with Mom’s like you all day long, as it helps keep my life in perspective as to what strength truly means. Beyond all of the magazine and web editors, fitness experts and even male clients I come in contact with all day long… Moms are truly the busiest and hardest working people I know.
One of the best lessons that I learned from working so intimately with busy Moms is that strength is what ultimately gives Moms the power to be the amazing woman that they are.
It is true that strength can be received from many different messengers. I have personally been rewarded with strength in my life by overcoming heart-breaking losses, by courageously feeling my deepest emotions, by converting my fears into power and by receiving amazing gifts such as my children’s loyal hearts. I will tell you from experience, both internally felt and externally observed by watching my client’s achieve physical greatness, that a strong body will ultimately empower a strong mind. Real strength is not a unit of measurement or a number… It is created within.
In this “back to basics” workout, I am going to challenge you to dig deep within your soul to see how powerful physical strength can be in your life. You will be using your body weight for resistance…No fancy gym equipment or moves; Just you, your muscles and your mind.
If pull-ups are new to you, please use assisted weight on a pull-up machine, or even a chair or bench placed under your feet to push-off of. When you pull up, exhale and use your back for strength. In addition, you can lower your knees to the floor or mat to modify the pushups.
Do complete the workout in this order. Beginner’s can go one-time around, advanced participants can challenge the workout twice.
Moderate cardio of your choice, 10-15 minutes
Narrow Grip Pull Ups: 15 Repetitions
Execution: Arms are shoulder-width apart, palms facing outward in an over-hand grip.
Pushups: 20 Repetitions
Execution: Keep hips in line with your spine, abs tight, push-up and exhale as you squeeze through your chest and shoulders.
Jump Rope: 2 minutes
Wide Grip Pull Ups: 12 Repetitions
Execution: Arms are wider than your shoulders, with your palms placed in an over-hand grip.
Incline Pushups: 15 Repetitions
Execution: Upper body is higher than your lower body. You can place hands on a workout bench or platform, with feet are firmly placed on the floor.
Jumping Jacks: 2 minutes
Reverse Grip Pull Ups:
Execution: Place your arms shoulder-width apart, with your palms facing you.
Decline Pushups: 12 Repetitions
Execution: Your lower body higher than upper body. You can place your feet on a workout bench or platform with your hands firmly placed on the floor.
Jump Rope: 2 minutes
When holding plank position, keep your abdominal muscles pulled-in tight. Always remember to keep your hips in-line with a neutral spine to unload your low-back. If this is too challenging, lower to your knees to the floor or mat and push up again when you feel ready.
Plank: Hold 1 minute
Crunches: 30 repetitions
Plank: Hold 1.5 minutes
Crunches: 20 repetitions
Plank: 2 minutes
Crunches: 15 repetitions