Posted: November 26, 2013 in Kettlebell, Treadmill/Running
I owe everyone a work out for posting a recipe to the work out blog:) Oops! You can find my recipes at http://www.wholefreshfood.com, blame the mishap on mommy brain! Luke turns 1 tomorrow, so let’s make his 12 months the theme!
Warm up .50 miles
Reps go 1-12 (1 of each, 2 of each up to 12)
- KB swing (double arm, try to go heavy since low reps)
- push up
- KB squat to upright row (squat with KB hanging and pull into upright row as you stand up)
- KB squat
.50 mile run
Posted: November 24, 2013 in Announcement
When it’s super cold outside and the busiest time of year- don’t skip the gym, just make your time spend there quick and worth it!
This is perfect for any of you doing my holiday challenge this year!
1 mile run on treadmill, increasing pace every .20 miles
*3 pull ups (ideally unassisted or little assistance, it’s only 3 so it should be difficult. Guys- you can add more reps here if 3 is too easy.)
*20 full sit ups
Posted: November 13, 2013 in Announcement
Info in link on New Year Cleanse! Never to early to commit to health and wellness in 2014!
Warm up: 1 mile
21 reps, 4 rounds
Med ball squat thrust (burpee if you are able!)
Decline push up (feet on raised surface)
15 reps, 4 rounds
Knees up holding 1 weight (15 ea side)
Overhead heavy tricep
.10 sprint on treadmill, rest 30 seconds between each
Posted: November 1, 2013 in Announcement
I am a day late in posting as the Holiday Survivor Challenge began Oct 31, but it’s not too late to start!
Challenge runs through Jan 1
Includes push ups, burpees, pull ups (can be assisted), sit ups, a run/walk challenge, a water and a food goal challenge!!
If you would like to be included on the online tracking and sign up sheet, comment here!
Posted: October 1, 2013 in Challenge
Some of you have already signed up- 100 miles in 31 days!! Walk run or jog- who is in?
Comment on this post to sign up:)
Posted: September 17, 2013 in Challenge
I want you to have time to think about this one!! I’ve done the same October challenge for the last 2 years, this being year 3.
I’ve had 100 sign ups each year- but this year opening it up to everyone I know! Hoping to blow 100 out of the water:)
It’s FREE, you just have to walk jog or run 100 miles in 31 days. I will email you weekly for tips and encouragement.
Who’s in? Comment here!
*”Iron Mamas” workouts are for personal use.
*If you are a certified trainer/instructor looking to use “Iron Mamas” workouts for your clients, please contact me!
Quick and effective high heart rate workout! You can sub in any two exercises, some ideas below.
1 mile run (preferably at a higher heart rate than a jog- so fast!)
2 squats- 20 burpees
1 mile run fast
Kettlebell swings and burpees
Thrusters and burpees
Box jumps and burpees
Full sit up and burpees
Possibilities are endless:)