The Family Groove | Home Body | Get Fit in the Comfort and Convenience of Your Living Room

HOME BODY
GET FIT IN THE COMFORT AND CONVENIENCE OF YOUR LIVING ROOM WITH THESE
NO-EXCUSES, ALL-RESULTS MONTHLY WORKOUTS CREATED ESPECIALLY FOR MOMS
BY OUR RESIDENT FITNESS GURU, LORI SAWYER OF MOMMY-MOVES!

Metabolism Makeover: Kick-Start Your Weight Loss with This Mom-Friendly Workout

You don’t have to spend hours in the gym to increase your metabolism and get fit. Your metabolism
is tied to your blood sugar, so eating a small, nutritious and balanced meal every three to four hours
and drinking upward of eight 8-ounce glasses of water each day is a vital component of your fitness
program. When it comes to your workout, a fat-burning metabolism-increasing routine must incorporate high-intensity exercise. Add the Metabolism Makeover to your regular workout three times a week and watch your energy skyrocket, your positive outlook swell and your waistline shrink.

Shoulder Press
Begin in a lunge position and bring back knee to ground. At the same time, raise dumbbells overhead and keep spine straight. Bring back leg forward, bring weights down and repeat on the opposite leg.
Repeat 15 times on each leg.

Back Row Push-Ups
Begin by holding weights in your hands and drop down to your knees into a push-up position. Perform a push-up while weights are still in hand, and as you straighten your elbow, pull one arm up into a back row. Do another push-up and pull opposite arm up into the row.
Repeat 15 times on each arm.

Jump Squat with Medicine Ball
Hold a medicine ball and place your feet a little more than shoulder-width apart. Push ball overhead, bring down to chest, then all the way down, as you perform a squat while you push the medicine ball to the ground. Drop ball on ground and perform a jump squat (jump up from the squat position, and as you land, keep your knees slightly bent and move fluidly back into a squat position). Once back into your squat, grab the ball, lift it overhead, and repeat. This one burns—but it’s definitely worth it.
Jump 10 times.

Bicycle Abs with Plank
Lie on your back, with arms at your sides (not under butt). Bring legs to 90 degrees and kick one leg at a time in and out. Advanced: Bring arms by neck (don’t pull on neck) and add an oblique twist into the routine as you bring each leg down. Continue for one minute and then immediately roll over and plank your body like a table. Hold for as long as you can. Make sure your back is level with your glutes.
Do three 1-minute sets of either the bicycle abs alone or bicycle abs with plank superset.

Bicep Plié Squats
Hold hand weights and perform a bicep curl. When lowering the arm, make sure toes are pointed out and perform a plié squat. Release squat and repeat the bicep curl.
Repeat 15 times.

Squat Kicks with a Punch Begin with a basic squat. As you extend legs, kick with one leg and put back on ground, perform another squat and then kick with the other leg. Make sure to lift with your hip flexors and pull kick in with your hamstrings. Perform 10 each leg and then punch lightly overhead for 15 reps.

BONUS TIP: You can increase your metabolism even more and burn excess calories by doing two to three 10-minute bursts of cardio a day. Run up and down your stairs, play tag with the kids, jump rope or bike ride with your little ones!

For more from Lori, go to www.mommy-moves.com. Contact Lori at lori@mommy-moves.com for a schedule of classes—Mommy-Moves! Fitness Stroller classes, Kids-Move! Fitness and yoga, private training sessions and fitness coaching sessions (also available over the phone).