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Fitness programs, workouts and so much more to help you keep active, motivated and on track.

Hot Mama’s 25% Stronger Fitness Challenge

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With the close of our first round of #RockYourRoutine, a fitness challenge accepted by 150+ participants, I was at a loss as to what to challenge our Hot Mamas with next. You see…our next #RockYourRoutine challenge where we challenge you to commit to 3 workouts per week of at least 30 minutes (proof via sweaty selfie) doesn’t start until November 28th. So…we have a whole month where I feel like I need to challenge you!

Enter…Hot Mama’s 25% Stronger Challenge!

I got to thinking…”Lindsay, you love pushups. Why not a pushup challenge?”. I was contemplating doing 100 pushups per day for the month of November. But then I heard all the physios, chiros and medical doctors gasp at my audacity. So, I thought “I bet we can build up to that. I bet we can get 25% stronger ever quarter of the month”. So…that’s what we’re doing!

We’re working our way up by 25% increments to 100 pushups per day for the last 8 days of November. But my babies, my sweeties, my lovelies…have no fear…we’re going to start with 25 pushups per day for the first 7. Then we’ll move up to 50 per day for the second quarter. 75 pushups per day for the third quarter and then we’re gonna ROCK right back into #RockYourRoutine with 100 pushups for the last 8 days of November!

YAY! Right?! You’re super excited?! You’re in?! Right?!?!?

Go on…head over to the Hot Mama HQ FB Group, join the group and accept the challenge. OR, if you have a local franchise in your area, just commit to the challenge in your local FB Group! What’s in it for you?! Well…complete the challenge and you’ll be entered to win a level of our at-home-super-fantabulous-metabolic-boosting-28-day workout plan, IGNITE. That’s RIGHT…we’re even going to give away something for getting stronger! Woop!

Here’s the challenge:

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Bodyweight Workout: BYOB(ody) Workout Bonanza

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I often get asked what you can do to workout at home when you have no equipment. My response: your body is the best piece of equipment in the history of fitness equipment! Many, in fact, most of the workouts I design are created using only your bodyweight. YAY for fitting in a bodyweight workout! Equipment is nice and can add a special “spice” to your workouts, but my goal is to show you that you can get a kickass workout at home, with just you, your body and a water bottle.

So, let’s get to work, shall we?

The BYO(b) Bodyweight Workout:

This workout should take you about 18 minutes to complete, not including your warm-up and cool-down. Be sure to do both! Take about 5 minutes each for both, they’re important parts of your workout.

Now, let’s get to work!

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What fun! Be sure to keep your feet moving during your 1-minute rest periods, grab your water, towel off your sweat and get back to it! This is a great cardio and strength at-home bodyweight workout! I hope you like it!

Let me know if you try it by commenting below! I’d love to hear from you!

Good luck out there! Off you go!

So You Want a Metabolic Workout? Try this HIIT Workout Today!

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So, you want a metabolic workout do ya?! A little HIIT (high-intensity interval training)?! Well, well, well I am more than happy to oblige!

There’s nothing better than a really good sweat sesh at the gym or with your favorite group exercise biz (Hot Mama Health & Fitness is a personal fav, lol.). This is particularly true when you’re searching for a great metabolic workout, or HIIT workout, which is the current fitness buzz word. Buzz, buzz, buzz.

BUT, sometimes schedules don’t work out and you’ll need to get your sweat on at home. With all the information and workouts on YouTube to follow, how do you know which one to choose?

Let me help. This one. Do this one. Do this metabolic workout. Do this HIIT workout!

This Strength & Cardio Switch workout will not only help you with some strength training, but it’ll also jack up your heart rate (if you push yourself) and you’ll get a great metabolic workout. Hello, calorie burn.

Here’s how it goes:

Complete 20 reps of the first “Strength” exercise listed.
Then, complete 45 seconds of the first cardio exercise listed.
Back to the second strength exercise – 20 reps
Switch back to the next cardio exercise – 45 secs
Repeat twice! Yup…TWICE! 

The key to this workout is that during the 45 seconds of cardio, I want you working hard. I’m talking juuuuuust below your maximum effort. High intensity. Yes? Do you have that in you? Oh YES, YOU DO! I know you do.

So go. Mentally prepare to kick your own butt. Fill up your water bottle, get yourself dressed, give yourself a little pep-talk and focus on you and what you’re about to do for your body, mind and soul.

Now…get to work! DO IT! OFF YOU GO!

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ps…I super love you…let me now how the workout goes in the comments section below!! Um, did I mention I love you?!

Labour Day Lungefest!

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Now, now…just because it’s the long weekend doesn’t mean you shouldn’t be getting active. So, to ward off any of the (gasp!) excuses you may want to lay at my feet, I’ve put together a quick workout you can do. No equipment needed. Just you, a mat and your desire to sweat! YAY sweat!

Repeat the block of exercises once and you’ve got a 20-minute workout (not including a proper warm-up or cool-down). Three times, it’s 30! BAM! #howwedo.

Some quick little links for you in case you don’t know the exercises:

Reverse lunge
Squats
Pushups (pregnancy pushups shown here)
Heel lifts
Deadlifts
Burpees
Star jumps

Here’s your super simple, yet mega-effective workout:

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Enjoy your long weekend! Now…get to work! Off you go!