Let me pull you into my workout room and show you exactly how I train!
This is an intensive program - just two full weeks of intermediate/advanced workouts that will push your limits and see what you're made of. I'm also including some simple nutrition guidelines that I personally adhere to. Step into my Asics (or barefeet) with me and witness what two weeks can accomplish!
Be sure to bookmark this page, and thanks again for visiting Strong Mommas!
This is an intensive program - just two full weeks of intermediate/advanced workouts that will push your limits and see what you're made of. I'm also including some simple nutrition guidelines that I personally adhere to. Step into my Asics (or barefeet) with me and witness what two weeks can accomplish!
Be sure to bookmark this page, and thanks again for visiting Strong Mommas!
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These routines require very basic equipment and no more than 30 minutes. Short, sweet & sweaty is my favorite.
*These workouts are intended for more experienced moms that want to see their fitness soar very quickly. *Curious about how I eat? Click here to download my nutrition guidelines that direct my own food choices.
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This routine is five workouts per week for two weeks - ten workouts total. You can do that, right? (If you want to do exactly what I do, get up at 5:30 am Monday through Friday to get it done before the rest of the day and the kids consume your life.)
There are Workouts A, B, C, D, and E. Follow the workouts in that order because I have buffered the harder and heavier workouts with lighter ones. Do week 1 numbers the first week, and then week 2 numbers the second week. The only equipment you need is a set of dumbbells, about 10-25#'s based on your strength level. Workout B is a sprint training workout, which can be performed in a variety of ways. If you'd prefer to skip this altogether, you may perform Workout D instead. Be sure to also do the warm-up before every workout and the cool-down when it's finished. Let your motto be "thorough" - if you are thorough and complete everything, you will get the most out of these workouts. Download the printable .pdf above, then scroll down to watch the exclusive videos that correspond with the warm-up, cool-down, and various workouts. | ||
*Please DO NOT attempt this routine if you do not have a basic foundation of strength training. It's not worth getting hurt! If you feel like these are too difficult for you, try this set of workouts instead.
*Strong Mommas strongly recommends that you consult with your physician before beginning any exercise program or trying any of the workouts in this coaching program. Understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Strong Mommas/Dahlman Elite Training Systems from any and all claims or causes of action, known or unknown, arising out of Strong Mommas/Dahlman Elite Training System's negligence.
Dynamic Warm-Up
Workout A
Workout C
Workout D
Workout E
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Complete Foam Rolling Routine
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Static Stretching Cool-Down
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