I’ve been a certified Personal Trainer for 8 years now and just because I’ve become a certified Yoga Instructor, doesn’t mean I’ve lost my passion for muscle-building. Being a mother to 2 beautiful little girls, I love building sexy muscles via resistance training to stay healthy and fit. Here is your free mama park workout to do while your kids play.
Begin with a warm up. You can bring a skipping rope (great cardio!) or do some jumping jacks. You may also like to do a brisk walk around the playground. Your goal is to warm up your body and get prepared to do some fun exercises
How to skip
With hands at your sides, three inches from your hips, hold the handles lightly and turn them with your wrists in small circles
Keep elbows slightly bent
Tilt head slightly down, but not so you’re staring at your feet
Keep your upper body straight and erect
Target Muscles: quadriceps, gluteus maximus, anterior and lateral deltoids
Set Up: Stand in the center of the band with your feet hip-width apart, holding the band handles at shoulder height, palms forward.
Action: Squat down until your thighs come parallel to the floor [A], press through your heels to stand back up. As you reach full extension, drive the band handles up toward the ceiling [B]. Reverse the move, and return to the starting position.
Tip: Because you’re stretching the band really far when extending your arms overhead, use a lighter band for this move to protect your shoulders.
Target Muscles: quadriceps, gluteus maximus, biceps brachii
Set Up: Step on the center of the band with your left foot. Hold the handles at your sides, arms in close to your body, palms forward. Step back with your right foot [A].
Action: Keeping your upper arms tight to your sides, curl the handles toward your shoulders [B]. Next, bend your legs to lower into a lunge [C]. Return to your standing position, lower your arms for one rep. Complete all reps before switching to your other side.
Resistance-Band Abductor Pull
Set Up: Attach a resistance band securely around a pole. Attach the looped end of the resistance band around the foot furthest away from the pole, and step away from the pole enough so that you can feel the tension in the resistance band. You may need to split your stance for more stability.
Action: Flex your toes of the leg attached to the resistance band toward your shin. Next, keeping your leg extended, slowly move your foot away from the opposite foot. Feel the tension in your outer thigh, slowly return to the start position. Repeat. After completing 12-15 reps, switch sides and repeat the sequence.
Resistance-Band Adductor Pull
Set Up: Attach a resistance band securely by looping around a pole. Attach the looped end of the resistance band around the foot closest to the pole, and then step away from the pole enough so that you can feel the tension in the resistance band. You may need to split your stance a bit to feel stable.
Action: Flex your toes of the leg attached to the resistance band toward your shin. Next, keeping your leg extended, slowly move your foot across the opposite foot. Feel the tension in your inner thigh, then slowly return to the start position. Repeat. After completing 12-15 reps, switch sides and repeat the sequence.
Tip: To protect your lumbar spine, maintain a vertical posture throughout the range of exercise. Do not rotate your torso when you begin to fatigue. When you can no longer use proper form, stop the set.
Tip: Stabilize yourself by contracting your core, and keep your body vertical throughout each set. Also, flex your toes toward your shin.
Bruce Lee Kick
Target Muscles: Glutes
Action: Stand to the left of a railing or study object, your feet hip-width apart and both hands placed lightly on the sturdy object. Shift your weight onto your right leg, bend at the waist, and pull your left knee up toward your chest [A]. Quickly extend your left leg, pushing through your heel and contracting your left glute [B]. Reverse the movement to return to start, lowering your left leg back to the floor. That’s one rep. Do 12-15, then repeat on the other side
Target muscles: Calves
Action: Stand with feet shoulder-width apart. Hold on to a bench, or railing for support, if necessary. Lift onto balls of feet, then lower. Repeat 8–10 times.
Target Muscles: pectorals, anterior deltoids
Set Up: Anchor the band in a door. Hold the handles at shoulder height and take a large step away from the anchor with one foot. Extend your arms parallel to the ground, palms facing downward [A].
Action: Bend your elbows to bring your hands back toward your shoulders [B]. Smoothly reverse the move, pressing the handles to an extended position. Turn your palms inward, bend your elbows slightly, and open your arms wide until your elbows come in line with your torso[C]. Bring the handles back to the starting position. Continue, alternating presses and flyes.
Deadlift with Row
Target Muscles: hamstrings, gluteus maximus, latissimus dorsi, rhomboids, rear deltoids
Set Up: Knot a loop in the band and stand on it with both feet. Hold the handles at your sides with your palms facing inward.
Action: Keeping your legs straight, fold forward from the hips until your torso makes a 45-degree angle [A]. Pull both handles toward your rib cage, squeezing your shoulder blades together while keeping your elbows in close to your sides [B]. Pause, then lower your hands and use your hamstrings and glutes to raise your body back to the starting position.
Target muscles: arms, back, core
Action: Stand facing anchor point, holding 1 handle in each hand with arms extended. Lean back until straps are taut [A]. Pull chest forward, bending elbows and squeezing shoulder blades, bringing hands alongside chest until almost standing straight [B]. Return to start and repeat.
Forward Lunge and Fly with Resistance Band
Target muscles: Pectorals and core
Action: Loop the resistance band around a sturdy object at chest height. With your back to the object, grab a handle in each hand and step forward until there’s no slack in the band. Stand with your feet together and knees slightly bent, then raise your arms to shoulder height, palms facing away from you, so that your body forms a T [A]. In one motion, step forward with your left leg, bend your left knee, and press the handles towards each other in front of your chest, keeping your arms straight [B]. Return to the starting position. That’s one rep. Repeat on the other leg and continue alternating until you’ve completed 12-15 reps on each side.
Target muscles: Back and Shoulders
Action: Stand with feet hip-width apart. Grasp band with both arms extended in front of you at shoulder height, elbows slightly bent. Pull hands away from each other, stretching band, focusing on squeezing your shoulder blades together until both arms are horizontal to your body (band may be against chest). Release and repeat 8–10 times.
Target muscles: Biceps
Action: Stand with right foot in middle of band, holding one end of band (forget the dumbbell) wrap ends of band around palms. Keeping elbows by sides, turn palms forward and curl both hands up to shoulders. Do 10-12 reps. Next, curl one hand up at a time, alternating sides. Do 10-12 curls on each side. Repeat.
Tricep Dips: This is one of my favorite exercises. I do this when I’m watching my girls at the park.
Action: Sit on a bench of chair, placing hands next to your hips. Lift up on your hands, bring your hips forward and lower your hips down until your elbows get no lower than 90 degrees. Push back up without locking your elbows. Try to do 10-20 reps. Make sure not to shrug your shoulders, keeping them down and away from your ears as you bend your elbows. To make this move more intense, walk your feet farther out or prop them up on a bench.
Balancing Triceps Extension
Target Muscles: triceps brachii, transverse abdominis
Set Up: Stand on one end of the band with your right foot and hold the other end in your right hand. Lift your right elbow so it points toward the ceiling, and drop your hand behind your head. Place your left hand on your waist and lift your left knee to hip height in front of you.
Action: Straighten your right arm toward the ceiling, keeping your upper arm close to your ear and your core tight. Pause at full extension, then slowly lower to the starting position. Complete all reps on one side, then switch to the other.
Target Muscles: obliques, transverse abdominis, rear and lateral deltoids, pectorals, trapezius, rhomboids
Set Up: Anchor the band at shoulder height and stand sideways to the anchor, feet shoulder-width apart for stability. Grasp both handles with straight arms at chest height, and rotate your torso and shoulders toward the anchor [A].
Action: Move your arms, shoulders and torso as one unit and twist away from the anchor, stretching the band as you pull it across your body to face the opposite way [B]. Slowly uncoil and return to the starting position. Complete all reps on one side then switch to the other.
Target muscles: Back, arms, abs, obliques, and hips
Action: Stand with feet slightly more than shoulder-width apart, holding one end of band in each hand, arms by sides. Lift arms overhead, pulling band tight, and point right toes out to side. Keeping left arm still, engage obliques, pull right elbow down to side, and lift right knee to meet it. Extend right arm and leg without touching toes to floor. Do 10-12 reps. Switch sides; repeat.
Action: Lie with knees bent, feet flat. Place hands behind head, or cross arms across chest. Lift torso up a few inches (keep a space between chin and chest), then lower. Repeat 8–10 times.
Plank: This is one of the most effective abs exercise that you can do, and it’s not just great for strengthening your abdominal muscles, it also works on all your core muscles, such as your hips and back.
Action: Start by lying face down on the exercise mat/ grass. Place your elbows and forearms underneath your chest and prop yourself up into a bridge using your forearms and toes, engaging your core. Keep your back flat and don’t let your hips sag towards the floor. Hold while focusing on tightening your abs. Beginners can start at 10 seconds and then work your way up to a full minute. Return to starting position and rest.
*Focus on form, slow and controlled.
*Breathe! Exhale the tension out on the working phase, the hard part. NEVER hold your breath.
Being a mother to 2 children, I’ve had to be creative with creating time for fitness. I have come up with the perfect solution for creating time for exercise, workout at the park while your kids play!
If you are a beginner, there are some parks in your neighborhood that offer some fitness equipment, use it! If you are looking for a more specific workout, you only need limited equipment made up of fitness bands.
This is my personal park fitness gear, fitness bands. Make sure to get the ones with good material so it doesn’t rub and fray too easily. I like to bring some balance equipment as well to change-up the intensity. Don’t forget water! For an added perk, I like to use my Basis Band to keep track of heart rate, calories, and other fascinating biometrics.
The kids will happily play as you workout. Use the time at the park for your own play no more wasting your time on your cell phone. The park workout is the perfect solution for mothers who are too busy with kids to get to a gym I have been doing my park workout since my 1st daughter was a toddler. Plus, what kids observe their parents doing, they will naturally follow in your footsteps. Lead by example.
Stay tuned for an example park workout in my next blog post.
I thought it was time to update you all on my fitness progress as a mom of 2. As you can see in the photo above, I am getting my abs back! This is my main goal to prevent back pain from a previous accident I had. Having multiple children (I had 2) challenges your body’s ability to rebuild the abs and lose the baby weight. I am happy with my progress so far but am not finished my goal until I get my lower abs…that’s the hardest for me. Not to mention, tone up this Jlo booty! I was blessed with a backside that doesn’t quit For reference, I am a size 29 in jeans…these hips are definitely wider from birthing 2 babies.
Here’s a side-view to add further proof I am nearing my fitness goal of a lean, mean, child-rearing machine Just to clarify, my 2nd daughter just turned 2 so I have no excuses as to why I would still have baby-weight to lose
I’ll post more progress pics when the booty shrinks…please, please, please!
I have been wearing my Basis Band for about a week now. I love the data! I especially love the pattern feature, it tells me my sleep quality, duration, perspiration (definitely a sweaty Betty) how many times I was awoken (thanks to my toddler) and heart rate. As a mother of 2, I rely on quality sleep and any data I can use to improve my restful state is highly beneficial.
The overall habits game motivates me to keep wearing my device for the precious data I collect on myself. What better subject to study than moi
The “constructive feedback” I was surprised to find out was I don’t walk as much as I thought I did. I do a lot of driving with all the kids’ activities, but walking is an area I can definitely improve upon. I am a total fitness enthusiast and I stay active by weight-training, running, and practicing yoga but general walking is an area I can increase. I love challenges to improve my overall health. Here’s to another week of health-tracking with my Basis Band
So happy to own my very own Basis Band. Now I can track my lifestyle and improve areas of my life I was otherwise clueless about. As a mother of 2, and a fitness professional, I am excited to know more on my overall lifestyle habits, especially sleep. I will be blogging soon with updates on my experience using the Basis Band so stay tuned!
A great piece of equipment to have at home is the popular kettlebell. This space-saving piece of workout equipment allows you to perform multiple exercises to target various areas of your body. One of my favorite kettlebell moves is the swing.
Step 1: Hold the kettlebell with two hands. The bell should be resting in front of your hips, at arm’s length.
Step 2: Take an athletic stance. Your feet should be a few inches wider than your shoulders.
Step 3: Squat to start the kettlebell moving. Squat just low enough to start the bell swinging. Keep your head up and your eyes focused straight ahead. Keep your lower back arched, abs engaged, and push your hips back to initiate the squat.
Step 4: Thrust your hips forward to swing the kettlebell up. Your chest should stay up throughout the swing. You are not using the strength of your arms to lift the bell. Keep your arms relaxed and allow the kettlebell to swing.
Healthy mama= happy mama! When we make time to invest in our own health, we feel so much better inside/out. Mothers are the hardest working people on the planet so it is crucial to give back to one’s self through proper nutrition and exercise. I make sure to cover my basis in all areas of health and wellness. When you give back to yourself, you have more to give to your children and family. Here’s to The Future of Health Now!
p.s. The fabulous photographer was my 7-year-old daughter, who also gave great pose suggestions
Last weekend was the beginning of my 200 hour yoga certification and personal journey through the world of bending, chanting and Oming. I’m excited to discover the true meaning behind Yoga and understand all aspects of living a Yogic lifestyle.
- Moral/ Community, Discipline, Thriving
- Self/ Internal Practices
- Physical Postures
- Control of Breath
- Sensory Awareness
And Hatha yoga involves:
- Courage, “Determination”
- Cleansing, Arousing “Energy”
- Chakras “Emotion”
- Movement, Flow Force
- Physical Fitness
These systems of Yoga will definitely give me a well-rounded view of what Yoga really means, not just the bending and stretching.
The studio I am learning from, Purusha Yoga Studio, has more of a community feel and less of a big yoga franchise feel. I find the bigger the business, the less personal and connected I feel within the company. I did call another studio that was a bigger chain of yoga studios and they took too long to get back to me, not a good first impression to say the least.
The 15 other students I am learning with are from all different walks of life and no one seems to be a die-hard yogi…yet. The incredible stories my fellow students shared really set the tone for our community, one of openness and connection. I was pleasantly surprised to discover I fit right in immediately. The Purusha saying of “meet everyone where they are” is very present.
Here’s to the next 4 months (182 more hours) of transformation and discovery within the Yoga realm.
Hello friends and valued readers,
As you have noticed, I have not published any new blogs for over a month now…on purpose. I am currently working on a very exciting new project where I am taking my blogs to a whole new level. This is a brand new project with a new website, logo and new name…stay tuned for this exciting and transformative new movement.
In other breaking news , my 2nd daughter has been smiling since she was 3 weeks and is only 2 1/2 months today. So often we focus on the big picture and forget the little things that bring such joy. My baby’s smiles bring me such joy that surpasses anything of monetary value. So my challenge to you is to focus on the mini milestones and celebrate them along the way towards achieving the bigger goal.
Stay tuned for more details on my new inspiring* project…