Fat loss workout for moms are actually good motivators and confidence-building measures not just for staying fit, but also empowering mothers to remain healthy and encourage them to workout.
Effective fat loss workouts for moms
Indeed, a lot of women often get resolved with the idea that they should focus more on child-rearing than make an effort to work out to stay fit and healthy after giving birth.
Many health and nutrition experts believe that mothers should not neglect the need to stay fit and healthy for their families.
Remember that it is even more important to be in tip top shape while caring for your children and what better way than to turn things around than to get up on our feet and start moving. This compels the need for a good fat loss workout for moms.
Nutrition
Before you go to do your workout routines, remember that nutrition is crucial in ensuring that your body gets all the nutrients and minerals that it needs to stay in good shape. You might recall that when you would still carrying your baby in your womb, you were sharing nutrients, vitamins and minerals with your baby.
Replenish essential nutrients like iron, calcium, potassium magnesium and protein among many others. Supplementation can help out as it can provide you with the right dosage instructions.
Also, make sure to integrate whole foods to your regular meals to ensure that you receive a full-spectrum boost in replenishing lost or spent fuel and energy boosting nutrients.
Best prepare fruits and vegetables in your diet, as well as a good awareness of how you can get much needed balanced nutrition for the body.
WORKOUTS
WEEK 1
Day 1
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Squat/Row | 8-10 reps |
| Russian Twist | 1 Minute |
| Chest Press/Crunch | 10-12 reps |
| Russian Twist | 1 Minute |
| Squat/Curl | 8-10 reps |
| Burpees | 1 Minute |
Day 2 – Metabolic Conditioning
Complete 2 rounds of the following circuit: 1 minute met con exercise – 1 minute rest (x3 exercises)
- Lunge Jumps
- Burpees
- Bench Crossover
This workout should take a total of 12 minutes.
Day 3
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Squat/Bent-Over Fly | 8-10 reps |
| Pulse Up | 1 Minute |
| Lunge/Side Raise | 10-12 reps |
| Pulse Up | 1 Minute |
| Curl/Extension | 8-10 reps |
| Walking Lunges | 1 Minute |
Day 4
- Leisurely Walk
Day 5
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Static Squat/Row/Fly | 8-10 reps |
| Suitcase Squats | 1 Minute |
| Chest Press/Chest Fly | 10-12 reps |
| Suitcase Squats | 1 Minute |
| Row/Extension | 8-10 reps |
| Bodyweight Squats | 1 Minute |
Day 6
- Sprints
Day 7
- Leisurely Walk
WEEK 2
Day 1
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Squat/Curl | 8-10 reps |
| Russian Twist | 1 Minute |
| Curl/Extension | 8-10 reps |
| Russian Twist | 1 Minute |
| Row/Extension | 8-10 reps |
| Lunge Jumps | 1 Minute |
Day 2
- Metabolic Conditioning
Day 3
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Lunge/Side Raise | 8-10 reps |
| Pulse Up | 1 Minute |
| Squat/Row/Fly | 8-10 reps |
| Pulse Up | 1 Minute |
| In Place Lunge/Row | 8-10 reps |
| Burpees | 1 Minute |
Day 4
- Leisurely Walk
Day 5
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Step Up/Row | 8-10 reps |
| Suitcase Squats | 1 Minute |
| Chest Press/Crunch | 8-10 reps |
| Suitcase Squats | 1 Minute |
| Chest Press/Fly | 8-10 reps |
| Bench Crossover | 1 Minute |
Day 6
- Sprints
Day 7
- Leisurely Walk
WEEK 3
Day 1
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Squat/Curl | 10-12 reps |
| Russian Twist | 1 Minute |
| Chest Press/Crunch | 10-12 reps |
| Russian Twist | 1 Minute |
| Curl/Extension | 10-12 reps |
| Burpees | 1 Minute |
Day 2
- Metabolic Conditioning
Day 3
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Row/Extension | 10-12 reps |
| Pulse Up | 1 Minute |
| Lunge/Side Raise | 10-12 reps |
| Pulse Up | 1 Minute |
| Squat/Row/Fly | 10-12 reps |
| Walking Lunges | 1 Minute |
Day 4
- Leisurely Walk
Day 5
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| In Place Lunge/Row | 10-12 reps |
| Suitcase Squats | 1 Minute |
| Chest Press/Chest Fly | 10-12 reps |
| Suitcase Squats | 1 Minute |
| Row/Extension | 10-12 reps |
| Bodyweight Squats | 1 Minute |
Day 6
- Sprints
Day 7
- Leisurely Walk
WEEK 4
Day 1
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Squat/Row | 8-10 reps |
| Russian Twist | 1 Minute |
| Chest Press/Crunch | 8-10 reps |
| Russian Twist | 1 Minute |
| Step Up/Row | 8-10 reps |
| Lunge Jumps | 1 Minute |
Day 2
- Metabolic Conditioning
Day 3
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Chest Press/Crunch | 8-10 reps |
| Pulse Up | 1 Minute |
| Lunge/Side Raise | 8-10 reps |
| Pulse Up | 1 Minute |
| Squat/Curl | 8-10 reps |
| Burpees | 1 Minute |
Day 4
- Leisurely Walk
Day 5
Repeat the following circuit as many times as possible in 20 minutes
| Exercise | For Reps or Time |
| Curl/Extension | 8-10 reps |
| Suitcase Squats | 1 Minute |
| Chest Press/Chest Fly | 8-10 reps |
| Suitcase Squats | 1 Minute |
| Row/Extension | 8-10 reps |
| Bodyweight Squats | 1 Minute |
Day 6
- Sprints
Day 7
- Leisurely Walk
The post Best Fat Loss Workouts For Moms appeared first on NUTRITION CLUB CANADA.
No comments:
Post a Comment