Mod-Fit Mom Fitness Starter Kit- Workout

Mod-Fit Mom Fitness Starter Kit- Workout

****Consult a physician before beginning any fitness plans, these are merely suggestions and tips


So, you want to start working out to lose some fat and tone your muscles, right? But where do you start? Following fitness influencers on social media can seem so overwhelming. Which

makes the couch and a simple walk around the neighborhood look so much more appealing.


Here are a few exercise routines for beginners to help you burn fat, build muscle, and get fit!


Try to walk outside, on a treadmill, on a track, in place, just walk! Walk at a pace that will get your heart rate up to maximize the calorie burn. After walking for at least 30 min. Try one of these workouts. Lifting Weights will help burn fat quickly. Contrary to popular belief, you will not bulk up like men!


The first two are strength training workouts, the third is all cardio exercises that will burn some serious calories without any machines! These can be done at home, the gym, or even the office.

The subsequent workouts are extras to hit target areas!



How to Perform the Workouts

Go through each set of exercises in a circuit - one exercise after the other with no rest in between.

After one round, rest for 1 minute. Then repeat 2-3 more times or as many rounds as you'd like. You can also perform these exercises for time. Go for 30 seconds, then move to the next exercise. On your second and third round see if you can beat your amount of reps.


Weekly Workout Routine

Week 1:

  • Start by choosing one strength training workout and doing it every other day.
  • Perform the cardio workout on the other days, or do a steady state cardio like running, walking at swift pace, an elliptical machine, or swimming (our skirts double as swimming skirts-wink), for 20-30 minutes.
  • Make sure to take 1-2 days of rest.
  • On your rest days, you may do a stretching routine or a casual walk

Week 2:

  • Do the other workout every other day, again alternating with the cardio workout or any other form of cardio you like for 20-30 minutes.
  • Make sure to take 1-2 rest days.
  • You may also do stretching or take a casual walk for an active rest day.

Week 3 & 4:

  • Alternate all 3 workouts, one per day and don't forget your 30 min of cardio!
  • Take 1 rest day, or do stretching or a light walk for an active rest day.


Strength-Training Workout #1

Materials Needed:

Resistance Band

Light Weights 5-8lbs

*Remember to go through this at least three times or more!

  1. Push-ups – 10x
  2. Resistance Band Back Rows – 15x
  3. Single Leg Bridge – 10x each
  4. Resistance Band or DB Squats – 15x
  5. Resistance Band Shoulder Press – 15x
  6. Reverse Lunge with DB Bicep Curl – 10x each leg

Strength Training Workout #2

Materials Needed:

Resistance Bands

Loop Bands

Dumbbells


*Remember to go through this at least three times or more!

  1. Dumbbell Chest Press – 15x
  2. Resistance Band Tricep push-down – 15x
  3. Loop band side steps – 12 each way
  4. Kettlebell or DB Sumo Squat – 15 x
  5. Bent over DB back row – 15 x
  6. Forward lunge with shoulder press – 10 each leg

Cardio

Materials:

Jump Rope

*Remember to go through this at least three times or more!

  1. Jump Rope (or Jumping Jacks) – 30 sec
  2. Mountain climbers – 30 sec
  3. Skaters – 30 sec
  4. High knees – 30 sec
  5. Jump squats – 20 sec
  6. Butt kickers – 30 sec

Throw in any of these workouts for focus areas.

Want to Tone Your Arms?

Do 3 sets of 12 reps of these moves for a quick arms workout



Visit jessicaautumn.com for other quick focus area routines.





BACKSIDE


3. 10-MINUTE BUTT FIRMING WORKOUT

Click this link for an alternative cardio workout.

10 Minute No Running Cardio Workout



CHECK BACK EACH MONTH FOR UPDATED WORKOUT PLANS. YOU GOT THIS! REMEMBER... EXCUSES DON'T BURN CALORIES, SOOO BE STRONGER THAN YOUR EXCUSES.

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