Busy Mom Fitness - 17 minute fat loss routine

Today my simple yet intense home workout routine. Baby Bump Busy Mom Fitness for fat loss 17 minute routine.

Warmup- including static glut, hip flexor and pec stretches then wall slides, lunges, bridges, planks

Countdown workout I performed this superset continuously completing 10 of each then 9 of each until 1 of each.

Exercise Superset- Full squat press with 15 lb dumbells and assisted Vertical Pullups

I performed 1 prone jacknife for my abs after the countdown and was done. This took me 2 songs and one commercial break on Much Music.

My lunch was brown rice mixed with green lentils and a chicken drumstick- this was all pre-made in my fridge for when I got home from work. Throughout the morning at work I snacked on 2 oranges and a pile of mixed nuts.

Give this workout a try and let me know how it goes- time yourself and use vertical assisted pullups if you have the equipment, horizontal pullups (you can use under your dining table) or towel pullups if you have a stable pole or tree wrap a towel around it and put your body on a 45 degree angle to complete you pullup. Enjoy.

MOMS BACK YARD FAT LOSS video

I just had to share this simple,yet effective workout that I performed in my backyard. My baby was asleep in her stroller so I grabbed some equipment and did a quick mom fat loss workout out on my back deck.


The key to this workout is supersets. I take no more than 1 minute rest between supersets and complete 4 in total. By the end of this I have performed around 80 lifts in 6 minutes (3-4 of that being rest). I finish with a total body explosive exercise, turned into muscular endurance set of 100 reps. So in total I have performed 180 total body lift exercises in approximately 10minutes. I would say that is pretty good odds for a time to work intensity ratio. You will definitely get an after burn fat loss effect from this busy mom fat loss workout. To get a copy of you free 4 week program with fat burning workouts like this one sing up below.

Erica Ehm's Yummy Mummy Club

To all of the Yummy Mummy's I hope you enjoyed the Article this month regarding Metabolic Acceleration Training and the Tabata.

Like promised pick up your free 4 week Busy Mom Fitness Program by signing up below. From one mom to another, Stay Strong.



I would love to hear how you are doing using this program. Please comment and feel free to ask me any questions.

Sincerely,

Jacqueline

Quick BUSY MOM FAT LOSS Workout

OK, so I just completed this workout. It will be featured in my upcoming program as day 2, phase 2. If you are post partum and feel ready for a new challenge and capable of regular exercise this program is great for you. It can be performed anywhere. All you need is an 8x8 space and a resistance band.

BUSY MOM FAT LOSS WORKOUT

Warm Up 2x through
-Front Plank 30 seconds
-Wall Shoulder Rotations with Press Ups 10x
-Side Planks 10x each side with 3 second hold
-1 Legged Glut Bridge 10x/leg
-Stationary Lunge 10x per leg
-Squat with Arm Circle 10x
- Lateral Band Walks 10 Steps each direction

Exercises Day 2 Phase 2-CIRCUTS
Reps 10 of everything, Sets 2x through, Rest 1 minute between circuts

1 a)Burpie with Reach
1 b)Steps Ups
1 c)Plank with opposite Elbow Touch
1 d)Quick Body Weight Squats
1 e)Modified Pullup/resistance band row
1 f)Side Plank with Reach Under

Perform all 6 exercises consecutively with no break, rest suggested time and repeat the entire circut. Try to improve each circut-intensity matters
Time taken to complete each circut approx 4min


This should give all you MOMs a Monday boost. It is raining here in Toronto and you may need a little motivation to get up and go today.

COFFEE ANYONE?

I performed my Max Mom Strength Experiment yesterday- see results after taking a week off of working out due to food poisoning Week 5 Max Mommy

I did a great busy mom fat loss workout in the spare 20 minutes that I had 2 days ago. My busy mom fat loss workout- warmup then performed a Tabata workout with 20second work/ 10 second rest intervals for 4 minutes straight. My exercises were 20 lb dumbell burpie presses, stability ball alternating 1 legged hip flexions, 20lb dumbell push presses, forearm planks on stability ball with small rollouts repeated 2x with a 2 minute rest. I performed the circut again followed by some muscle balancing exercises- hamstring curls on stability ball, hip extensions on stability ball, adductor bridge squeeze on stability ball. It was intense and I was toast.

CAFFEINE- know your limits. I am a busy mom, so therefore coffee is a big part of my life. It is my vice, I rely on it and I love it. Current nutritional guidelines suggest "women's daily consumption of up to 400mg of caffeine (about 2 mugs of brewed coffee) has no adverse effects on the fetus or breastfeeding infant". If you love your coffee you can always make a better, healthier cup. It is full of antioxidents you know. Caffeine is also in chocolate and many colas, but today the points will focus on coffee.

1. Always choose organic coffee- procedures such as crop spraying and processing use harsh chemicals

2. Choose Espresso (50mg) for a double shot, over a brewed cup as it contains just over 1/3 the amount of caffeine as a regular brewed cup (135mg). Espresso also has a much lower acid content.

3. Be weary of DECAF- again this procedure uses harsh chemicals (such as chlorine) to extract the caffeine from the bean. Choose Swiss Water natural Decaf to avoid these chemicals.

4. Avoid coffee an hour before nursing if you are implementing a nap/sleep routine and/or trying to sleep train them through the night.

Enjoy every last sip.

I noticed tonight at the dinner table that my baby started licking food off of her tray, like a dog, she has regressed from using her hands. To get her back to progressing like a biped, I decided to teach her how to cheers instead. Yes, eat like a dog, or cheers like your in a German beer hall, I don't know what's worse. I am way out of my league. My 3 year old toddler just responded telling me "it's a chick thing". What!! is that swearing? I guess not, where is this coming from. Again I am way out of my league. I need a coffee or a beer. CHEERS until next time.