Booty Building Strength Training MiniCircuit

25 Split Squats

1. Stand with hands on hips or clasped in front of your hcest. Position feet far apart; one foot forward and other foot behind you-either on a weight bench, sturdy chair, or flat on the floor.
2. Squat down by flexing knee and hip of front leg.
3. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor.
4. Return to original standing position by extending hip and knee of forward leg. Repeat.
5. Continue with opposite leg

60 second Glute Bridge

1. Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor.
2. Place your feet hip-width apart with the toes facing away from you.
3. Gently contract your abdominal muscles to flatten your low back into the floor.
4. Gently exhale. Keep the abdominals engaged and lift your hips up off the floor.
5. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back.
6. Hold for the suggested amount of seconds.
7. Inhale and slowly lower yourself back to your starting position.

 

30 Leg Circles

1. Lie on your right side with your right upper arm on the floor and your head resting on your right hand.
2. With knees straight, bend at your hips so your legs and torso form a slight angle.
3. Raise your left leg 6 to 8 inches and make 8 small forward circles from the hip, raising the leg higher with each one.
4. From the highest point, make 8 more small circles in the other direction as you lower the leg to start. That's 1 rep.
5. Repeat on the other side. 

20 Donkey Kicks

1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
3. Return to start position to complete one rep. Do 20 on each side, two to three times.

15 Fire Hydrants

1. Place your body on an all-fours position. Elbows should be slightly bent.
2. Back should be parallel to the ground, not arched or swayed downward.
3. Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
4. Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.

Photo Sources: Everyday Health, Men's Health, Women's Health 

Deck of Cards Workout

You can do a whole lot more with a deck of cards than just gambling-you can do something more positive... like getting fit! I first got this idea after seeing Jamie Eason complete her own deck of cards workout!

I know you are probably wondering how in the heck is that possible?

Well, it's easy! Take a deck of cards and follow the suit below! 

For example, if you draw a Joker-you must do 50 burpees! You can play this game/workout as long as you want, but I usually do it for at least 15 minutes to get a good cardio & plyo workout in for the day. It is also a great workout to do when you are trapped in your house during a rainy day or in your hotel during vacation!

The fun part is that you never know what you are going to draw next!

Deck of Cards Workout

Ace-Run 1 mile.

Hearts- 30 Crunches

Clubs- 45 Squats

Diamonds- 20 Sit Ups

Spades- 10 Push-Ups

King-25 Butt Kicks

Queen- 30 Tricep Dips

Jack- 45 Lunges

Joker-50 Burpees

How to Get the Perfect Night's Sleep

We Can Normalize Breastfeeding!

Dear mamas,

It is time to stop the harassment & discrimination.

Though breastfeeding is widely accepted as the healthiest option for baby, we've heard time and time (and time and time and time) again about moms who have been shamed for nursing in public. 

It truly saddens me to see that the world STILL has such an issue with THIS yet we praise celebrities on their sexiest outfits or nonchalantly look past the girl in the thong bikini at the beach or even make a quick trip for a family dinner at Hooters (though hubby or dad probably just says he wants to go for the wings, right?)

Breastfeeding in public is considered gross, rude, obnoxious, and inappropriate. People claim that the female body is a beautiful thing.. until you place a baby on it to feed for survival. Yes, it is a beautiful thing, but how does a beautiful, tiny human life make it "gross" or offensive?

I never gave much thought to the controversy-until I became a mother. I realized how hard & inconvenient it was to hide to go feed my baby. To have to feed him in a bathroom stall at a restaurant. Or to go sit in my car to feed him. Or have to wait until I can get someplace private in order to feed him while he is screaming in hunger. Or to have to cover myself in blankets in hopes that nobody will become offended with me. I have to go out of MY way as a mother trying to feed her child. Why should I be inconvenienced over something that offends YOU? 

If you do not want to use a cover, you shouldn't have to. (Personally, my son will NOT eat if his face is covered) You may even suggest a cover to THEM so they can cover their eyes! 

If you do not want to pump or give a bottle DON'T! It is your body, your baby, but most of all your RIGHT to do what God intended you to do.

So ladies, don't be worried any longer. Feed your babies with pride and justice. After all, THEY deserve to feel accepted and it all starts with YOU, momma!

**Anyone can post a girl in a bikini and get hundreds of likes & shares, but how many of you are willing to like or share this post?**

Love ALL you mommas! Keep rockin' on.

Sia Cooper
www.facebook.com/fitmommydiaries
www.fitmommydiaries.blogspot.com

*A special thank you to my personal friend & photoshop genius Gabby Orcutt and also to my husband Grady who both helped to make this photo possible: https://www.facebook.com/gabrielleorcuttphotography

Read This Before You Do Another Squat!

The squat is the one of the best exercises to help develop the quadriceps as squatting causes the desired natural anabolic hormonal response required for muscle hypertrophy and overall muscle growth, but are you aware that you may not be hitting all areas of your quads purely because your feet are not in the right position? 

Yes, it all begins with your FEET! If your feet are not correctly positioned, the squat is doomed to fail from the get go.

Here is a fun little workout that you can do in addition to my 12 week home workout bundle!
Also, be sure to follow me on Instagram and my Facebook page for free recipes, diet tips, workout videos, and motivation.

Foot Placement

Feet Shoulder-Width Apart

Having the feet shoulder width apart with the toes pointed slightly outwards will help the overall development of the quadriceps muscle.

Feet Close Together

Having the feet close together with the toes pointing straight ahead will help with outer thigh development (vastus lateralis). Exercises that will help develop this muscle include:

• Front squat
• Hack squat
• Abductor machine

Feet Wide Apart

Having the feet wide apart with the toes pointed at a wide angle will help with the development of the inner thighs (adductors) and front thighs (vastus medialis). Lunges and the adductor machine offer great ways to help develop these muscles. 

Footwear

When back squatting. it's good to have shoes with a flat heel so that you can get as close to the floor as possible. However, if you are performing the front squat it is beneficial to have footwear with a heel of at least 1 inch, which will allow you to get more depth.

Now, let's put those correct squats to some good use! Get ready to tone & tighten your butt & thighs with this 4 week at-home program with full step-by-step picture guides and exercise directory! Features 40 different moves that are designed to target the butt, thigh, and legs and a full 30 days of workouts that never repeat. No equipment is needed!

Get featured on our Instagram by hashtagging your transformations to #fitmommyarmy!

Pair this workout program with our 4 week clean eating meal plan for the best results.

Buy now