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GOT MILF?  

WHY THE HECK NOT? IT'S HOT MAMA TIME AND WITH THIS TOTAL BODY WORKOUT,
YOU WON'T BE LEFT OUT IN THE COLD

Summer's almost here—are you ready for it? And by ready, I mean: ready to wear cute sleeveless
tanks, slinky dresses and short shorts with full confidence and gusto. If “no,” “well, ummm, not
really” or just a plain old “ugh!” is your answer, then it's high time you get moving the Mommy-Moves!
MILF way. (You know that MILF means Mother In Love with Fitness, right?)

This month's workout is a high-intensity, fat-burning, butt-kicking circuit routine. Add to it your healthy
eating habits, water intake and additional cardio exercise for some fat-burning fun with major (read: super-sexy) results. Remember, the workout alone won't get you there. If you really want to be a MILF, you've got to be disciplined and committed to both your exercise and healthy eating regimes.

THE MILF WORKOUT
Do each of these exercises for a minute—and feel the burn! In between each of these exercises, you should be doing jumping jacks, standing runs, running stairs or jump roping (my favorite!) for one minute. Take a quick minute break after every cardio segment and then get right back to the next exercise. You'll be working for two minutes and resting for one minute.

pulse lunge Alternating Pulse Lunges
Begin in a lunge position. Make sure you have proper form: chest points forward and your back knee points towards the ground. Make sure your front knee does not go forward over your toes. Pulse three times, then switch legs, and pulse three times. Do this exercise for one minute.

Push-up Dips
Begin in a pushup position (on your knees, if need be). Remember to keep your shoulders over your hands. Do one pushup and then bring one hand in close to the other hand. Do another close-handed pushup. Keep your arms tight into your body. Repeat a regular pushup and then a close-grip one. Do this exercise for one minute.

Mouse over to see transition into position 2

Side-to-Side Squats
Begin in a normal squat position with feet shoulder width apart. Perform a regular squat, keep your chest pointing forward. Pretend you're sitting in a chair—stick that booty out!  After performing the squat, bring one leg in close to the other, and perform a squat. Next, bring the opposite leg out to a regular squat position. Do this exercise for one minute. 

Mouse over to see transition into position 2

Baby Overheads
Grab your little one. If he's just too big, than grab a weight or something in your house that has some weight in it. Perform an overhead press while keeping proper body alignment. Keep your abs tight and back straight. Give that little one a smooch every time you bring him down. Do this exercise for one minute.

Mouse over to see transition into position 2

Reverse Ab Crunches
Let's not forget the belly. Lay flat on your back and bring your knees to a 90-degree angle.  Bring your hands behind your head but do not—I repeat: do not—pull on that neck. Push your lower back flat to the floor. Note: this is the most important step in the exercise, so really focus on getting that lower back down. Contract your abs and bring your upper body closer to your knees. As you release, slowly bring your upper body back to the floor, bring your knees down and begin to straighten your legs. Straighten your legs as far as you can,  but be sure to keep your lower back flat against the floor.  Do not bring your legs down unless you can keep your lower back flat. Work on it—it’s the best low ab strengthener out there. Do this exercise for one minute or until you cannot keep your back down.

Mouse over to see transition into position 2

reverselunges Reverse Lunges
Find a stair, bench, box or something stable that you can put your back leg on. Face forward and step one leg back, turning your back foot out. Lunge forward in proper form.  As you release the lunge, squeeze that glute. Feel the burn! Do 30 seconds on each leg.  If you feel like you want more, do one minute on each leg.

Plank Walk
This is a great full body exercise. Begin in a plank position. Walk up on your hands and then back down into your plank. Do as many as you can for one minute. Make sure to keep your back flat and contract your core.

Mouse over to see transition into position 2

backrow Back Row With an Oblique Twist
Pull out your exercise band for this one. Slightly bend your knees and perform a single arm row. Relax your shoulders and pull with your back. As you pull, add a little twist in your core area. Release and perform with the other arm. Do this exercise for one minute.

Plié  Pulse Squats With a Jump
Turn your tows out to a plié position. Squat down into the plié and pulse two times. Repeat for 45 seconds, then for 15 seconds—do some jump squats! Make sure to land with soft knees. This one will really tone those inner thighs.

Mouse over to see transition into position 2



WANT MORE?

Join us for these exercises and more at Mommy-Moves! Fitness Stroller Classes or reach out to me for your own personal fitness and diet program. Go to www.mommy-moves.com, 732-539-7711, lori@mommy-moves.com.


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