Friday, May 13, 2011

Fitness Friday: Workout 1

I've mentioned the fabulous Joan Dandeneau several times before (like when I posted this totally delicious Hummus recipe). She is a crazy busy mom of three who teaches the most amazing workout class ever, Stroller Strength. If you live anywhere near Jacksonville, FL or Winston-Salem, NC you should totally check the class out. She looks great, feels great, and has tons of energy because of eating clean and working out. Plus she's setting an excellent example for her 3 little girls and motivating countless women to make healthy changes in their lives too.

Here is a great little workout she wrote for me that you can do right in your own home. The only equipment you'll need are some dumbbells (I used big cans of crushed tomatoes in bags at my Mom's b/c I didn't have dumbbells!) or resistance tubing

Workout 1
  • 2 x 15 step ups each leg (use a stable chair or bench)
  • 2 x 20 full range sit ups with a jab cross to either side
  • 2 x 15 push-ups (try to perform these on your toes and palms, but if you have to, drop to your knees)
  • 2 x 20 pop squats (start with feet together, jump out and squat down, jump together and repeat)
  • 2 x 10 each leg mountain climbers (in plank position, alternate pulling knees into chest, as you progress, speed up the legs)
  • 2 x 15 bicep curl overhead shoulder press (standing, hold tubing, do a bicep curl, rotate palms and press overhead, repeat) This may be too tight, if so, stand on tubing with only one leg and alternate arms if needed (if you don't have tubing, use dumbbells)
  • 2 x 25 body weight squats fast, stand on tubing and separate feet to create some resistance, hold handles at shoulders and squat (or hold dumbbells on your shoulders)
  • 2 x 20 each side seated oblique twists holding something heavy like a medicine ball, dumbbell, bag of flour, (or baby!)
  • 2 x 15 dips off chair or bench
Optional: Sprint in place for 1 minute in between sets for a little extra cardio


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