This is a guest post from Trent Bender, Strength & Conditioning Coach, Nutrition & Supplement Specialist and Fitness Athlete of PIT Fitness. The three most common comments I get from moms who begin training with me are:
I don’t have much time to spend working out.
I want to lose weight.
I want to tone up.
I tell moms all the time that these are easy fixes that can be done in as little as six weeks if they can stay on track. Not falling off track is the hardest part, but if you can do it, you can get results.
The training program should consist of full-body workouts that incorporate a conditioning exercise like sprints, a 400-meter run, stairs or plyo jumps. Conditioning exercises will speed up your heart rate and therefore your metabolism. This will ignite your body and you will burn calories at a very high rate, both during and after your workout.
I have my moms do at least five exercises over 3-5 sets per workout that target the entire body. These workouts only take 20-30 minutes to complete! 20-30 minutes per workout is all it takes to get in great shape. Don’t tell me you don’t have time to train. Eject from your Facebook and Instagram feeds for thirty minutes and train.
I don’t use machines. All workouts incorporate some combination of kettlebells, dumbbells, sandbags, sleds, TRX, muscle ropes, med balls and more. I look at it like this: you are the machine. You should use free motion movements that don’t lock your body into a machine’s pre-programmed range of motion. Machines limit your ability to use multiple muscle groups. Workouts become more effective, faster and more fun when you become the machine. Become the machine!