Monday, August 18, 2008

TT2K3 & Busy Mom Workout

Back to the gym here in Toronto for Week 3 of my Turbulence Training 2K3, modified for my specific goals. Below, you'll also find my latest 15 minute workout for busy moms.

But first, my workout...

Warm-up
Lunges
Pushups
Shoulder Rotations
Stickups
Squats
Waiter's Bow
Chest Stretch
Hip Flexor Stretch
Side Stretch

Bench Press Warmup - 45x15, 95x12, 135x10, 185x6, 225x1

Strength Exercise

Bench Press - 245x5, 4, 3

Supersets
1A) Pistols (1-Leg Squats) holding 10 pound dumbbell - 2 sets of 8
1B) Chinups - 12, 8, 7

2A) Wide-grip Barbell Row - 185x3x8
2B) DB Incline Press - 85x2x7

3) 3-Minute Arms

Click Here to watch my Youtube Pistol Video

Good workout...

And now for the 15-minute workout I gave my "busy mom" client to do at home...

Bodyweight Circuit for Busy Moms
-> Go through it 3 times. No rest between exercises. Rest 1 minute at the end of the circuit.

Bodyweight Squat - 15 reps
Stability Ball Leg Curl - 15 reps
Pushup - 20 reps
Step-up - 10 per side
Reverse Lunge - 10 per side
Stability Ball Jackknife (hands on the floor, feet on the ball, roll the ball in and tuck your knees into your chest) - 12 reps
Jumping Jacks - 30

Click Here to Download More Workouts

Stay strong and be prepared,

Craig Ballantyne, CSCS, MS

2 comments:

Anonymous said...

Exactly - "stay strong, and be prepared"...some new videos from SqueezeItIn.com seem to take this a step further, as in "whistle while you work"...

Get-Reinvented Club said...

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