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Strong Body Guide

The Strong Body Guide is a fitness program designed to empower women to feel strong and confident in their bodies, focusing on mental, emotional, and physical well-being. The guide includes a 12-week workout plan that emphasizes sustainable lifestyle changes rather than quick fixes, featuring various training methods and community support. It is authored by Sia Cooper, a certified personal trainer, who shares her personal transformation and encourages participants to track their progress through photos and measurements.

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0% found this document useful (0 votes)

277 views226 pages

Strong Body Guide

Uploaded by

lifeofjennyandjacob

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

You are on page 1/ 226

t

heSt
rongBodyGui
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This is dedicated to my little girl, Everly. I named this guide somewhat after her. When she
was younger, she would constantly make spit bubbles with her mouth so my husband and I
would call her “Spit Bubble Girl” or “SBG” as a nickname.
When creating this guide, I wanted the title to not focus on the looks that you want to
achieve, but rather how you want to FEEL. I want my ladies to not only look their best, but to
FEEL their best.
I wanted to build a community of strong bodied girls or “SBG”s. It just so happened that it
was conveniently also my daughter’s nickname. I tell her all the time that she is the original
SBG. I want her to grow up to love not just how her body looks, but what her body does. I
want her to be strong mentally, emotionally, and physically and develop a healthy self-
esteem.
You there-hey you, yes you-this guide is dedicated to you, also. I want you to love your body
inside out and to feel more powerful than ever. Sounds cliché, but it is what’s on the inside
that counts.
-S.C.

Strong Body Guide Volume I 2 Copyright © 2016 Diary of a Fit Mommy LLC.
Legal & Medical Disclaimer
No part of this eBook in part or in full may be reproduced, sold, given away, posted online,
or copied and is subject to copyright protection. Each user’s name and transaction infor-
mation is recorded in each file for record keeping. Violations of this copyright will be en-
forced to the fullest extent of the law and fines may reach up to $10,000.
Each product download is licensed to a single user only. Customers are not allowed to share,
distribute, or copy products without permission to do so.
Diary of a Fit Mommy LLC strongly recommends that you consult with your doctor before
beginning any exercise program. The workouts and information within this eBook are meant
to be used for educational and informational purposes only and should not be interpreted as
a recommendation for a specific treatment plan, product, or course of action.
By using this eBook, you agree to hold Diary of a Fit Mommy LLC harmless of any liabilities
and personal injuries that may be associated with this eBook. You should understand that by
participating in exercise, there is a possibility for risk of injury. By continuing, you agree to
participate in this program at your own risk and that you assume all responsibility to any in-
juries you may sustain.
Exercises include detailed directions and images to give you the information that you need
to be able to perform the exercise with proper form. However, it is your responsibility to
warm-up properly and to determine what weights you will use (if weights are needed),
perform each move correctly, and ultimately to decide whether or not you are capable to do
the exercises and workout without sustaining injuries.
If you experience any pain, weakness, fatigue, nausea, or dizziness, please stop the program
and immediately consult your physician. This program is not a substitute for any form of
medial attention or treatment.

Copyright © 2016 Diary of a Fit Mommy LLC. All rights reserved.

eBook Design & Content by Diary of a Fit Mommy LLC.
WWW.DIARYOFAFITMOMMY.COM

Strong Body Guide Volume I 3 Copyright © 2016 Diary of a Fit Mommy LLC.
About the Author

Sia is the owner of Diary of a Fit Mommy, a blog dedicated to pregnant & postpartum fitness.
She is a Certified Personal Trainer specializing in Fitness Nutrition and Women’s Fitness. Her
accreditation and training were completed through the National Academy of Sports Medicine
(NASM).
Married with two children, Sia enjoys spending her time creating new & innovative at-home
workouts that can be done without or minimal equipment to boost the convenience of
getting fit for new mommies or those with multiple children.
Sia began her journey into health & fitness after losing 45lbs in 2010 after struggling with her
weight for years. Managing to stay fit all throughout her pregnancy, Sia continues to inspire
women everywhere, spreading hope that achieving a fit pregnancy and beyond is possible.

Strong Body Guide Volume I 4 Copyright © 2016 Diary of a Fit Mommy LLC.
Table of Contents
Introduction Page 6
My Transformation Page 7
About the Strong Body Guide Page 8
Join the Community Page 9
Accountability & Progress Photos Page 10
How to Take Body Measurements for Fat Loss Page 11
How to Do the Workouts Page 12
Circuit Training Page 13
Cardio Training Page 14
Stretching Routines Page 17
Equipment Page 20
Training Schedule Page 21
Tips for Success Page 22
Workouts Week 1-12 Page 24
Exercise Glossary Page 89

Strong Body Guide Volume I 5 Copyright © 2016 Diary of a Fit Mommy LLC.
Introduction
Introduction
Hi there! If you have purchased this program, chances are that you are wanting to make a
change in the way you look and feel. Congrats because you have taken the official FIRST step
in changing your lifestyle and I am so honored that you chose me as your trainer to help you
get there.
I have helped thousands of ladies shape up and transform their bodies and minds and I am
about to do the exact same for you. This program will not
whip you into shape ASAP because that would not be super
realistic or feasible. We want LONG TERM goals and weight
loss here-not some fad. The truth is that the quicker you
drop weight, the faster it is to gain it all right back. We
want to ease you into a lifelong change and to keep the
weight off for good.
The next 12 weeks are going to challenge you, push you,
strengthen you, and ultimately change you for the best. I
have done my part and I need to know if you are willing to
do your part by completing this program. At the end lies a
reward-maybe it is a feeling of accomplishment or maybe it
is the dream body you’ve always wanted or maybe it is just
the fact that you have stuck to a workout regimen that you
actually enjoy or love. Whatever it is, I want you to reap
the benefits!
Find your motivation for the next 12 weeks whether it be a
friend, family member, or even the motivational poster you
made by clipping the images that inspire you to complete this journey.
Most of all, do not ever feel alone because I am here to serve and to help YOU to become
your best, happiest, and healthiest self.
Are you ready? Let’s go!

XOXO,
Sia Cooper aka Diary of a Fit Mommy
Strong Body Guide Volume I 6 Copyright © 2016 Diary of a Fit Mommy LLC.
My Transformation
Back in 2010, I was your average nursing student struggling to make ends meet while trying to
finish up school. Due to the stresses of school and life in general, my weight skyrocketed up to
over 150lbs which was heavy for my once petite 5 foot 3 inch frame. I hated the way my jeans
fit and I was sluggish constantly so I decided to make a lifestyle change. I quit eating fast food
and junk food and I began to get active by adopting a consistent workout routine.
After dropping the weight, I became “skinny fat” and lost a little too much weight for my
frame. I literally became OBSESSED with
being healthy (yes, that can happen to
you)! I was depriving myself and had little
energy to go about my day on; not to men-
tion, my bones were showing. I looked in
the mirror and that is when I realized that I
desperately needed to find that healthy
balance with my weight and self esteem.
One day, I decided to throw the damn
scale out of the window and go by how I
felt instead. No more weighing, no more counting. I was finally ready to gain muscle and to
become STRONG-not skinny.
I have been at both extreme ends of the health and fitness spectrum and I have learned
through trial and error what works in the diet and fitness industry. I want to share it all with
you so that you can have YOUR own before and after successful transformation story to tell
and share.
You must be willing to make a lifestyle change-it cannot be some fad or “get fit quick” idea. I
am here to tell you that you can overcome your bad habits and that you can become fit. It is
not impossible! You just have to be willing to work for the body that you want because it will
not be given to you easily.
It’s your turn to shine! Turn the next 12 weeks into a journey filled with healthy choices and
think of it as a lifestyle.
You deserve to be your happiest, strongest, and healthiest self.

Strong Body Guide Volume I 7 Copyright © 2016 Diary of a Fit Mommy LLC.
About the Strong Body Guide

Welcome to the Strong Body Guide!

The next 12 weeks will be filled with high and low intensity training as well as strength and
plyometric training. After giving birth to two children, I have found the right combination of
exercises to help shed fat while building lean muscle. I was never a fan of the gym, but instead
enjoyed exercises that could easily be done at home and at my own convenience. Who really
wants to wait for that squat rack to open up, anyway?
I am so excited to share with you my personal workouts that have been proven to help you
see results, if you stick with it 110%.
The great thing is that you do not need a whole lot of time as each workout takes about 20
minutes to complete, in addition to cardio and stretching.
You can do this at home, at the gym, or even on vacation! You can take this guide with you on
your mobile phone or tablet wherever you may go.
It does not matter if you are a mommy or not-anyone can do this program!
I am here as your trainer and friend. Together, we can do this.

Strong Body Guide Volume I 8 Copyright © 2016 Diary of a Fit Mommy LLC.
Join the Community

In order to stay motivated and to get the most out of this program, I STRONGLY encourage
you to connect with other girls on the Strong Body Guide program to make new friends and
get to know one another for the ultimate form of accountability.

To join other #SBG girls and to keep track and help each other, here’s how you can join the
exclusive Strong Body Guide community:
1. Create a new Instagram account with “SBG” in the name. For example,
“@yourname_SBG,” “@SBG_fitgirl,” “@Fitmom_SBG,” etc. This will be your best form of
motivation throughout the program because you can track your progress via before and
after photos as well as connecting with other Strong Body Guide girls.
2. Follow both @diaryofafitmommyoffical & @SBGGIRLS accounts on Instagram.
3. Use hashtags “#SBG” , “#SBGGirls,” and “#StrongBodyGuide” each time you post a photo
to your Instagram profile.
4. Join the exclusive and secret Facebook accountability group through this special link:
https://www.facebook.com/groups/1021275001254437/

Tip: Post regularly to record your journey and motivate yourself. Post
your workouts, recipes, meals, selfies, goals, role models-you name it!

Strong Body Guide Volume I 9 Copyright © 2016 Diary of a Fit Mommy LLC.
Taking Progress Photos
Welcome to the very first step to beginning the Strong Body Guide! During this program, you
will be tracking your progress using a visual method in the form of accountability or progress
photos. A picture is worth a thousand words and it is a great way to see if you are getting the
true results you want. While it is a great idea to track your weight and body measurements, I
want you to rely on taking photos of yourself as your #1 way to track progress.

When taking your accountability photos, you should:

• Take one before photo prior to beginning this
program. You will take photos every 4 weeks.
Ultimately, you will take an “after” photo at the
end of the 12 weeks to compare with.
• Wear the same, form fitting outfit each time.
Ideal outfit is a either a bikini or a sports bra
and shorts/briefs.
• Use the same 3 poses (front, side, and back)
with arms and legs in same position.
• Take a clean (not blurry), full length photo that
shows off your entire body from head to toe.
• Use the same lighting/mirror and be in the
same room. Basically you want to recreate the
same image under the same circumstances.
This also includes using the same angle (horizontal or vertical).
• Don’t flex-be normal and relax your body.

Remember: I would love to see your progress photos! Please tag me on

Instagram so I can follow your progress and cheer you on. Use hashtag
#diaryofafitmommy and tag me at @diaryofafitmommyofficial. You may also
email your images to diaryofafitmommy@yahoo.com.

Strong Body Guide Volume I 10 Copyright © 2016 Diary of a Fit Mommy LLC.
Taking Body Measurements
Have you ever heard that the best way to measure your weight loss success is by ditching
the scale and relying on body measurements? That is so very true!

The scale is just what it is-a scale. It does not tell you anything specific at all such as body fat
or muscle mass. This is one reason why I hate scales. People are always so focused on
getting their body weight down to a specific number that they forget the numbers that they
should be paying attention to: body fat percentages and inches.

Here's what to do:

• Get naked. Yes, naked is best since clothes can actually add inches to your body.

• Do not pull the tape very tightly-it should just fit snug.

• Relax your entire body. This is not the time to pose, flex, or suck it all in. Just relax.

Now, here is what to measure:

• Bust: Measure the chest right at the nipple line, but don’t pull the
tape too tight.

• Chest: Measure just under your bust. Some people even prefer to
measure above the bust.

• Waist: Measure a half-inch above your belly button or at the small-

est part if your waist.

• Hips: Stand with feet together & Place the tape measure around
the widest part.

• Thighs: Measure around the widest part of each thigh.

• Arms: Measure around the widest part of each upper arm.

• Calves: Measure around the widest point of each thigh.

Tip: Measurements aren’t a requirement for this program, but it’s a great idea to
know where you’re at. Record your measurements weekly in a fitness journal or
notebook.

Strong Body Guide Volume I 11 Copyright © 2016 Diary of a Fit Mommy LLC.
How to Do the Workouts
Over the next 12 weeks, you will be doing 3 main forms of exercise:
• Cardio Training
• Circuit Training
• Stretching

Workout Structure
WARM UP CARDIO
FIRST CIRCUIT: 5 MIN
60 SEC. REST
FIRST CIRCUIT: 5 MIN
60 SEC. REST
SECOND CIRCUIT: 5 MIN
60 SEC. REST

SECOND CIRCUIT: 5 MIN

COOL DOWN STRETCH

• For a complete daily workout, you will warm up with either HIIT or LISS style cardio.
• For the main workout, you will complete two circuits for 5 minutes each and then you will
complete each circuit for a second time. This will make your circuit training around 20
minutes long.
• Each circuit equals 3 exercises that will be done one after the other with minimal to no rest
in between each move. You will complete both circuits as fast as you can in 5 minutes.
• You will rest for 60 seconds in between each circuit.
• Cool down with a stretching routine after you are finished with your circuits.

Strong Body Guide Volume I 12 Copyright © 2016 Diary of a Fit Mommy LLC.
Circuit Training
For the circuit training component of the program, you will be doing two circuits containing 3
moves per circuit. A circuit is a workout composed of multiple moves in which you perform
them one after the other with minimal rest in between each move. You are probably used to
doing a set number of repetitions and then resting after each move, but this is completely
different as it keeps you on your toes. You will sweat and your heart will race! This is part of
the thrill! The bonus is that you can do these circuits anywhere and at anytime.
You will complete each circuit for 5 minutes as fast as you can go with minimal to no rest in
between moves and then you will complete the circuit for a second time. You will only rest
after each circuit or series of exercises is complete for 60 seconds before going for round two.
I have been doing circuits since my soccer days in high school and they are proven to WORK
for ultimate fat loss. We will be mixing weightlifting with plyometrics as well as bodyweight
exercises to help you achieve maximum fat loss and a nice toned physique in a shorter
amount of time.
It is best to try and keep going as fast as you can to complete the circuit until 5 minutes has
passed. Some will not be able to do it right off the bat, but I promise you that your strength
will build after each week and you will keep doing better and better. You WILL see changes.
If you happen to feel dizzy, sick, or light-headed, stop immediately or slow down. We do not
want you getting injured! Just do the very best that you can until you can complete as many
rounds as possible within 5 minutes. As time goes on, you will be able to go faster and faster.

Circuit 1: 5min Circuit 2: 5min

Move 1 Move 1
Move 2 Move 2
Move 3 Move 3
Rest 60 seconds Rest 60 seconds

Repeat for 2 rounds total.

Strong Body Guide Volume I 13 Copyright © 2016 Diary of a Fit Mommy LLC.
Cardio Training

During the next 12 weeks, you will complete two forms of cardio prior to each workout:
• HIIT or High Intensity Interval Training
• LISS or Low Intensity Steady State
Whether or not you are wanting to lose weight or gain muscle mass, cardio is a vital part of
your routine in order to shed fat and lean up.
In your schedule, you will notice that you will be doing some sort of cardio daily prior to your
workouts and the type that you are to do will be specified for you.
By combining HIIT & LISS throughout this program, your body will have time to recover every
other day while also putting itself to the test the other days.
Combining HIIT & LISS has been proven to maximize calorie and fat burn while keeping things
fun and fresh.

Strong Body Guide Volume I 14 Copyright © 2016 Diary of a Fit Mommy LLC.
LISS Training
LISS
By keeping your Intensity low for long periods of time your body is encouraged to use fat
stores. LISS is often performed for 30-45 minutes, twice or more a week. Basically, you are go-
ing to do the same pace throughout the entire exercise. Think of it as a long duration of car-
dio. Long distance runners or marathon runners are primarily LISS training, to give you an
idea.

Examples of LISS Cardio:

• fast walks or slow jogging
• hill walks or incline on a treadmill
• moderate swimming in a pool or the sea
• walking up large sets of stairs or stair stepper machines
• using a cross trainer or elliptical machine
• steady rowing or rowing machines
• steady cycling or using an exercise bike

In this program, you will get to choose your own LISS.

LISS will be done two days per week on Tuesdays & Thursdays for 30 minutes total.
Your pace should be fast enough to where you cannot hold a complete conversation while
walking (or whatever LISS you choose), but steady enough for you to say a few words. Think
of a good Medium pace. If you go too slow, you will be wasting your time.
If you are using a treadmill, aim for at least 3mph and an incline of 5%. (This is what I do for
my LISS days!)
LISS training can get boring at times so make sure that you que up your music playlist with
some great songs!

Strong Body Guide Volume I 15 Copyright © 2016 Diary of a Fit Mommy LLC.
HIIT Training
HIIT
HIIT, or high-intensity interval training, is a training technique in which you give all-out, one
hundred percent effort through quick, intense bursts of exercise, followed by short, some-
times active, recovery periods. This type of training gets and keeps your heart rate up and
burns more fat in less time.
Interval training consists of two parts:
• Work
• Rest
In this plan, you will do a 30:30 ratio HIIT workout. This means that you will go all out for 30
seconds while resting for 30 seconds. You will do this 3 times and then repeat for a total of 3
rounds. This means your HIIT session will last 9 minutes.
For the HIIT component of this program, you will sprint. Yes, back to the ole’ high school gym
class days. Then you will simply walk for your “rest” period. Remember, medium pace here.
Here’s what you will be doing on your HIIT days prior to beginning your workout:

30 Second Sprint
30 Second Walk

30 Second Sprint
30 Second Walk
30 Second Sprint

30 Second Walk
REPEAT 3X
Since HIIT is so demanding, you are only required to do HIIT three days per week, only on
Mondays, Wednesdays, and Fridays.

Strong Body Guide Volume I 16 Copyright © 2016 Diary of a Fit Mommy LLC.
Stretching Routines

Stretching after your workout is so important, but most ladies tend to skip this step! It helps
you to cool down afterwards, but most importantly, stretching helps prevent injury and aids
in better recovery. You may also choose to stretch prior to your workout, though for this plan
you are only required to stretch afterwards. You will stretch daily after every workout in this
plan.
Try holding each move for approximately 30 seconds and push until you feel a deep, good
stretch, but be careful to not strain yourself by pushing too far. Breathe in and out deeply
with each move and do not forget to stretch both upper and lower body parts as specified on
the next two pages.
Do not forget to stretch each side of your body!
Perform each of the following moves after your workout as a cool down. Think of it as a rehab
for your muscles! When you train, you bring your muscles to a point of stress so that change
can happen. Without stress, there are zero changes within your body. Along with that stress
comes wear and tear which could lead to injury. Stretching helps to avoid that by lengthening
your tight muscles and giving your body a little much deserved TLC.
Plus, it feels oh so good!

Strong Body Guide Volume I 17 Copyright © 2016 Diary of a Fit Mommy LLC.
Stretching: Upper Body
Neck Stretch Ab Stretch

Triceps Stretch Shoulder Stretch

Wrist Stretch Bicep Stretch

Strong Body Guide Volume I 18 Copyright © 2016 Diary of a Fit Mommy LLC.
Stretching: Lower Body
Calf Stretch Hip Flexor Stretch

Glute Stretch Quad Stretch

Lower Back Stretch Hamstring Stretch

Strong Body Guide Volume I 19 Copyright © 2016 Diary of a Fit Mommy LLC.
Equipment

To complete this program thoroughly, you will need certain items to start your own “home
gym.” You can get your weights and medicine ball at Wal-Mart or even Amazon for cheap.
You will definitely need the first 3 items in order to fully complete this program.

Please make sure you have the following prior to beginning:

• Timer or phone timer (to keep up with the circuits and HIIT)
• 2 dumbbells (5lbs-10lbs)
• Yoga mat
Tip: When choosing a weight for your dumbbells,
• Sweat towel
choose a weight that allows you to perform each
• Water bottle move correctly, but still challenges you. You don’t
• Comfy, quality gym shoes want it being too easy.
• A good music playlist!
• A healthy pre & post workout snack.
• A great attitude!

Strong Body Guide Volume I 20 Copyright © 2016 Diary of a Fit Mommy LLC.
Training Schedule
Welcome to your training schedule! As we have previously stated, you will be doing a cardio
workout each day along with your circuit workout followed by stretching. To give you a
glimpse into your week, feel free to check out the schedule below.
You will do circuits 5 days per week only on weekdays followed by rest on the weekends.
Prior to each workout, you will do some form of cardio whether it be LISS or HIIT.
After each workout, you will follow your stretching routine.
If you are unable to follow this exact schedule and plan, please feel free to tailor the schedule
example to best suit your needs and lifestyle.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Circuit X X X X X

LISS X X

HIIT X X X

Stretching X X X X X

Rest X X

Mondays & Thursdays Wednesdays Tuesdays & Fridays

HIIT/LISS HIIT LISS/HIIT

LOWER BODY CIRCUIT ABS CIRCUIT UPPER BODY CIRCUIT
+ + +
LOWER BODY STRETCH FULL BODY STRETCH UPPER BODY STRETCH

Strong Body Guide Volume I 21 Copyright © 2016 Diary of a Fit Mommy LLC.
Tips for Success

Congrats! You are one page away from beginning your new workout plan. Are you ready? I
sure hope so!
Here are a few tips for success to keep in mind when completing this program and to help
you along the way to achieving the best results possible:
• Eat a clean diet. If you need a clean eating plan, please check out my Eat Clean, Get Lean
Meal Plan.
• Avoid junk foods, fast foods, sugar, added salt, carb binging, alcohol, and soda.
• Keep a diary to log your workouts and meals. Your Instagram page can sub as your “diary”
as I would love to see your progress here!
• Stay active in the #SBG Community on Instagram and the Facebook group.
• Do the program with a friend, family member, or even your significant other.
• Modify the moves when needed.

Tip: Feel free to modify any moves in this program. However, I would prefer you to
do as many of each move as you can the RIGHT way versus a modified or “easier”
way.

Strong Body Guide Volume I 22 Copyright © 2016 Diary of a Fit Mommy LLC.
IMPORTANT
• Always warm up with cardio and cool down with stretching after.
• STOP if you feel any pain, nausea, or dizziness.
• If you skip or miss a day, just continue on the day you normally would have. No big
deal.

• Make sure to work BOTH sides of your body!! For example, with lunges,
you will do the designated reps for EACH leg. So if 10 reps are listed for Lunges, you will
do 10 Lunges with the left and 10 Lunges for the right leg. The reps listed in the workout
are for one side only so do not forget to work your other side, leg, or arm! Also with some
exercises just as arm or leg circles, you will go in both counter and clockwise directions.
• PLEASE be sure to read through the exercise glossary in the back for full instructions
and larger images to familiarize yourself with each move.
• There are no sets in this workout-you simply will go through both circuits twice with
little rest in between each circuit. This will complete your 20 minute workout component.
• If you need to modify, please modify. However, I would rather you do 2 of the real
move than the full reps of a highly modified move. For example, many ladies have a hard
time with push ups. I would rather you do 2 push ups the correct way than 10 modified
ones. If you cannot hold a plank for the designated amount of time, just hold it as long as
you can. No biggie!
• When you complete this 12 week program, you may repeat it for as many rounds as
you would like until I release the second guide which will contain weeks 13-24 (no set re-
lease date just yet)
• Don’t forget to take progress pictures, create your SBG Instagram account, follow
@SBGGIRLS on Instagram, join the Facebook group, and connect for more support! We
are here for you! Use us!! :)
• If you need me, chat with me: diaryofafitmommy@yahoo.com
• Most of all: HAVE FUN!

23
Strong Body Guide Volume I Copyright © 2016 Diary of a Fit Mommy LLC.
WORKOUTS: WEEKS 1-12

Strong Body Guide Volume I 24 Copyright © 2016 Diary of a Fit Mommy LLC.
Photo Reminder!

It’s picture time!

Don’t forget to wear the same outfit and take these
three photos:
• Front
• Back
• Side
I want to follow you and track your progress so
please TAG me (@diaryofafitmommyofficial) in your
photos on Instagram and use hashtag #SBG and
#StrongBodyGuide.
You may also email your progress photos directly to
me at diaryofafitmommy@yahoo.com.

Strong Body Guide Volume I 25 Copyright © 2016 Diary of a Fit Mommy LLC.
Lower
SBG WEEK ONE: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Calf Raises REPS 10 Leg Circles SEC 20

Side Lying Leg Lifts REPS 10 Donkey Kick Plank REPS 10

Lunges REPS 10 High Knees SEC 20

COOL DOWN: Lower Body Stretches (pg. 19)

Strong Body Guide Volume I Copyright © 2016 Diary of a Fit Mommy LLC.
26
Upper
SBG WEEK ONE: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Bicep Curl to Overhead Press REPS 10 In & Out Push Ups REPS 10

Overhead Triceps Extension REPS 10 Skullcrushers REPS 10

Plank & Straight Arm Kickback REPS 10 Scarecrows REPS 10

COOL DOWN: Upper Body Stretches (pg. 18)

Strong Body Guide Volume I Copyright © 2016 Diary of a Fit Mommy LLC.
27
SBG WEEK ONE: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Single Leg Toe Touch REPS 10 Jackknives REPS 10

Knee Tuck Crunches REPS 10 Windshield Wipers REPS 10

Bird Dogs REPS 10 Deadlifts REPS 10

COOL DOWN: Full Body Stretches (pg. 18-19)

Strong Body Guide Volume I Copyright © 2016 Diary of a Fit Mommy LLC.
28
Lower
SBG WEEK ONE: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Calf Raises REPS 10 Leg Circles SEC 20

Side Lying Leg Lifts REPS 10 Donkey Kick Plank REPS 10

Lunges REPS 10 High Knees SEC 20

COOL DOWN: Lower Body Stretches (pg. 19)

Strong Body Guide Volume I Copyright © 2016 Diary of a Fit Mommy LLC.
29
Upper
SBG WEEK ONE: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Bicep Curl to Overhead Press REPS 10 In & Out Push Ups REPS 10

Overhead Triceps Extension REPS 10 Skullcrushers REPS 10

Plank & Straight Arm Kickback REPS 10 Scarecrows REPS 10

COOL DOWN: Upper Body Stretches (pg. 18)

Strong Body Guide Volume I Copyright © 2016 Diary of a Fit Mommy LLC.
30
Lower
SBG WEEK TWO: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Single Leg Glute Bridges REPS 10 Sumo Jump Squats REPS 10

Booty Crossovers REPS 10 Prone Floor Butt Lifts REPS 10

Heel Sky Raises REPS 10 Prisoner Squats REPS 10

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK TWO: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Chest Press REPS 10 Tricep Swings REPS 10

Dumbbell Curls REPS 10 Plank Pull Through REPS 10

Front Raises REPS 10 Walkout Push Ups REPS 10

COOL DOWN: Upper Body Stretches (pg. 18)

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SBG WEEK TWO: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Single Side Vertical Climb REPS 10 Reverse Crunches REPS 10

Butterfly Crunch REPS 10 Plank to Elbows REPS 10

Inverted V Plank REPS 10 Scissor Legs REPS 10

COOL DOWN: Total Body Stretches (pg. 18-19)

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Lower
SBG WEEK TWO: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Single Leg Glute Bridges REPS 10 Sumo Jump Squats REPS 10

Booty Crossovers REPS 10 Prone Floor Butt Lifts REPS 10

Heel Sky Raises REPS 10 Prisoner Squats REPS 10

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK TWO: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Chest Press REPS 10 Tricep Swings REPS 10

Dumbbell Curls REPS 10 Plank Pull Through REPS 10

Front Raises REPS 10 Walkout Push Ups REPS 10

COOL DOWN: Upper Body Stretches (pg. 18)

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Lower
SBG WEEK THREE: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Glute Bridges REPS 10 Curtsy Lunges REPS 10

Inner Thigh Leg Lifts REPS 10 Sumo Squats REPS 10

Standing Back Kick REPS 10 Standing Front Kicks REPS 10

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK THREE: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Upright Rows REPS 10 Inner Bicep Curls REPS 10

Floor Tricep Dips REPS 10 90 Degree Raises REPS 10

Hammer Curls REPS 10 Lying Overhead Reach REPS 10

COOL DOWN: Upper Body Stretches (pg. 18)

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SBG WEEK THREE: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Criss Cross Legs REPS 10 Reverse Crunches REPS 10

Knee Tuck Crunches REPS 10 Genie Sit REPS 10

Straight Arm Climb REPS 10 Six Inch & Hold SEC 20

COOL DOWN: Total Body Stretches (pg. 18-19)

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Lower
SBG WEEK THREE: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Glute Bridges REPS10 Curtsy Lunges REPS 10

Inner Thigh Leg Lifts REPS 10 Sumo Squats REPS 10

Standing Back Kick REPS 10 Standing Front Kicks REPS 10

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK THREE: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Upright Rows REPS 10 Inner Bicep Curls REPS 10

Floor Tricep Dips REPS 10 90 Degree Raises REPS 10

Hammer Curls REPS 10 Lying Overhead Reach REPS 10

COOL DOWN: Upper Body Stretches (pg. 18)

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Lower
SBG WEEK FOUR: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Fire Hydrant Kicks REPS 10 Alternating Jump Lunges REPS 10

Flutter Kicks SEC 20 Squats REPS 10

Star Jumps REPS 10 Basic Squat w/Leg Lift REPS 10

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK FOUR: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

90 Degree Raise REPS 10 Reverse Curl to Side Press REPS 10

Shoulder Taps REPS 10 Shoulder Standing Fly REPS 10

Push Ups REPS 10 One Legged Push Ups REPS 10

COOL DOWN: Upper Body Stretches (pg. 18)

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SBG WEEK FOUR: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Bicycle Crunches REPS 10 Plank SEC 20

Russian Twists REPS 10 Long Arm Crunches REPS 10

Vertical Toe Touches REPS 10 Dumbbell Side Bend REPS 10

COOL DOWN: Total Body Stretches (pg. 18-19)

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Lower
SBG WEEK FOUR: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Fire Hydrant Kicks REPS 10 Alternating Jump Lunges REPS 10

Flutter Kicks SEC 20 Squats REPS 10

Star Jumps REPS 10 Basic Squat w/Leg Lift REPS 10

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK FOUR: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

90 Degree Raise REPS 10 Reverse Curl to Side Press REPS 10

Shoulder Taps REPS 10 Shoulder Standing Fly REPS 10

Push Ups REPS 10 One Legged Push Ups REPS 10

COOL DOWN: Upper Body Stretches (pg. 18)

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Photo Reminder!

It’s picture time!

Strong Body Guide Volume I 46 Copyright © 2016 Diary of a Fit Mommy LLC.
Lower
SBG WEEK FIVE: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Reverse Plank w/Leg Lifts REPS 15 Split Squats REPS 15

Plank Dips REPS 15 Star Jumps REPS 15

Single Leg Deadlifts REPS 15 Calf Raises REPS 15

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK FIVE: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Arm Circles SEC 20 Alternating Dumbbell Curls REPS 15

Lawn Mower Pulls REPS 15 Cross Body Hammer Curls REPS 15

Bent Over Rows REPS 15 Tricep Kickbacks REPS 15

COOL DOWN: Upper Body Stretches (pg. 18)

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SBG WEEK FIVE: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

X Lifts REPS 15 Plank Jumps REPS 15

Supermans REPS 15 Side Plank w/ Leg Lifts REPS 15

Diagonal Plank SEC 20 Kneeling Side Crunches REPS 15

COOL DOWN: Total Body Stretches (pg. 18-19

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Lower
SBG WEEK FIVE: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Reverse Plank w/Leg Lifts REPS 15 Split Squats REPS 15

Plank Dips REPS 15 Star Jumps REPS 15

Single Leg Deadlifts REPS 15 Calf Raises REPS 15

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK FIVE: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Arm Circles SEC 20 Alternating Dumbbell Curls REPS 15

Lawn Mower Pulls REPS 15 Cross Body Hammer Curls REPS 15

Bent Over Rows REPS 15 Tricep Kickbacks REPS 15

COOL DOWN: Upper Body Stretches (pg. 18)

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Lower
SBG WEEK SIX: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Side Lunges REPS 15 Basic Squat w/Side Leg Lifts REPS 15

Donkey Kicks REPS 15 Table Top Glute Bridges REPS 15

Narrow Squats REPS 15 Deadlifts REPS 15

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK SIX: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Bent Over Reverse Fly REPS 15 Renegade Rows REPS 15

Bow & Arrow Squat Pulls REPS 15 Sumo Squat w/Bicep Curls REPS 15

Pike Press REPS 15 Dumbbell Overhead Press REPS 15

COOL DOWN: Upper Body Stretches (pg. 18)

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SBG WEEK SIX: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Heel Touches REPS 15 Flutter Kicks SEC 20

Mountain Climbers SEC 20 Up Down Plank REPS 15

Scissor Kicks REPS 15 Plank Arm Reach Through REPS 15

COOL DOWN: Total Body Stretches (pg. 18-19)

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Lower
SBG WEEK SIX: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Side Lunges REPS 15 Basic Squat w/Side Leg Lifts REPS 15

Donkey Kicks REPS 15 Table Top Glute Bridges REPS 15

Narrow Squats REPS 15 Deadlifts REPS 15

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK SIX: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Bent Over Reverse Fly REPS 15 Renegade Rows REPS 15

Bow & Arrow Squat Pulls REPS 15 Sumo Squat w/Bicep Curls REPS 15

Pike Press REPS 15 Dumbbell Overhead Press REPS 15

COOL DOWN: Upper Body Stretches (pg. 18)

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Lower
SBG WEEK SEVEN: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Prisoner Squats REPS 15 Side Lunge to Kicks REPS 15

Fire Hydrants REPS 15 Narrow Squat w/Back Kicks REPS 15

Glute Bridge Crossovers REPS 15 Butt Kicks REPS 15

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK SEVEN: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Plank & Straight Arm Kickback REPS 15 Cross Body Hammer Curls REPS 15

Side Plank SEC 20 Inner Bicep Curls REPS 15

Skipping SEC 20 In & Out Push Ups REPS 15

COOL DOWN: Upper Body Stretches (pg. 18)

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SBG WEEK SEVEN: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Side Plank SEC 20 Side Plank w/Leg Lift REPS 15

Cross Over Toe Touches REPS 15 Straight Leg Sit Up REPS 15

Standing Oblique Crunches REPS 15 V Ups REPS 15

COOL DOWN: Total Body Stretches (pg. 18-19)

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Lower
SBG WEEK SEVEN: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Prisoner Squats REPS 15 Side Lunge to Kicks REPS 15

Fire Hydrants REPS 15 Narrow Squat w/Back Kicks REPS 15

Glute Bridge Crossovers REPS 15 Butt Kicks SEC 20

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK SEVEN: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Plank & Straight Arm Kickback REPS 15 Cross Body Hammer Curls REPS 15

Side Plank SEC 20 Inner Bicep Curls REPS 15

Skipping SEC 20 In & Out Push Ups REPS 15

COOL DOWN: Upper Body Stretches (pg. 18)

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Lower
SBG WEEK EIGHT: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Bow & Arrow Squat Pulls REPS 15 Burpees REPS 15

Squat w/Side Leg Lifts REPS 15 Walking Lunges REPS 15

Standing Leg Lifts REPS 15 Star Jumps REPS 15

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK EIGHT: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Mountain Climber Push Ups REPS 15 Bicep Curl to Overhead Press REPS 15

Bridge to Shoulder Press REPS 15 Overhead Triceps Extension REPS 15

Side Plank w/Archer Rows REPS 15 Tricep Kickbacks REPS 15

COOL DOWN: Upper Body Stretches (pg. 18)

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SBG WEEK EIGHT: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Reverse Plank SEC 20 Plank w/Leg Lift REPS 15

Sit Ups REPS 15 Knee to Elbow Sit Up REPS 15

X Lifts REPS 15 Leg Raises REPS 15

COOL DOWN: Total Body Stretches (pg. 18-19)

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Lower
SBG WEEK EIGHT: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Bow & Arrow Squat Pulls REPS 15 Burpees REPS 15

Squat w/Side Leg Lifts REPS 15 Walking Lunges REPS 15

Standing Leg Lifts REPS 15 Star Jumps REPS 15

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK EIGHT: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Mountain Climber Push Ups REPS 15 Bicep Curl to Overhead Press REPS 15

Bridge to Shoulder Press REPS 15 Overhead Triceps Extension REPS 15

Side Plank w/Archer Rows REPS 15 Tricep Kickback REPS 15

COOL DOWN: Upper Body Stretches (pg. 18)

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Photo Reminder!

It’s picture time!

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Lower
SBG WEEK NINE: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Lunge Kicks REPS 20 Dumbbell Squat Thrusters REPS 20

Narrow Squat w/Front Kick REPS 20 Star Jumps REPS 20

Plie Squats REPS 20 Jumping Jacks REPS 20

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK NINE: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

In & Out Push Ups REPS 20 Walkout Pushups REPS 20

Skullcrushers REPS 20 Plank Pull Through REPS 20

Scarecrows REPS 20 Tricep Swings REPS 20

COOL DOWN: Upper Body Stretches (pg. 18)

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SBG WEEK NINE: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Plank Jacks REPS 20 Tuck Jumps REPS 20

Squat to Side Crunch REPS 20 Bicycle Crunches REPS 20

Russian Twists REPS 20 One Arm Plank Reach SEC 20

COOL DOWN: Total Body Stretches (pg. 18-19)

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Upper
SBG WEEK NINE: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

In & Out Push Ups REPS 20 Walkout Pushups REPS 20

Skullcrushers REPS 20 Plank Pull Through REPS 20

Scarecrows REPS 20 Tricep Swings REPS 20

COOL DOWN: Upper Body Stretches (pg. 19)

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Lower
SBG WEEK TEN: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Glute Bridges REPS 20 Curtsy Lunges REPS 20

Inner Thigh Leg Lift REPS 20 Sumo Squats REPS 20

Standing Back Kicks REPS 20 Standing Front Kicks REPS 20

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK TEN: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Chest Press REPS 20 Inner Bicep Curls REPS 20

Dumbbell Curls REPS 20 Reverse Curl to Side Press REPS 20

Front Raises REPS 20 Lying Overhead Reach REPS 20

COOL DOWN: Upper Body Stretches (pg. 18)

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SBG WEEK TEN: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Plank Bunny Hops REPS 20 Windmills REPS 20

Mountain Climbers REPS 20 Woodchoppers REPS 20

Seal Jacks REPS 20 Inchworms REPS 20

COOL DOWN: Total Body Stretches (pg. 18-19)

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74
Lower
SBG WEEK TEN: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Glute Bridges REPS 20 Curtsy Lunges REPS 20

Inner Thigh Leg Lift REPS 20 Sumo Squats REPS 20

Standing Back Kicks REPS 20 Standing Front Kicks REPS 20

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK TEN: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Chest Press REPS 20 Inner Bicep Curls REPS 20

Dumbbell Curls REPS 20 Reverse Curl to Side Press REPS 20

Front Raises REPS 20 Lying Overhead Reach REPS 20

COOL DOWN: Upper Body Stretches (pg. 18)

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Lower
SBG WEEK NINE: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Lunge Kicks REPS 20 Dumbbell Squat Thrusters REPS 20

Narrow Squat w/Front Kick REPS 20 Star Jumps REPS 20

Plie Squats REPS 20 Jumping Jacks REPS 20

COOL DOWN: Lower Body Stretches (pg. 19)

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Lower
SBG WEEK ELEVEN: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Side Lying Leg Lifts REPS 20 Sumo Jump Squats REPS 20

Lunges REPS 20 Prone Floor Butt Lifts REPS 20

Leg Circles SEC 20 Fire Hydrants REPS 20

COOL DOWN: Lower Body Stretches (pg. 19)

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Upper
SBG WEEK ELEVEN: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Upright Rows REPS 20 One Legged Push Ups REPS 20

Floor Tricep Dips REPS 20 Standing Shoulder Fly REPS 20

Hammer Curls REPS 20 Reverse Curl to Side Press REPS 20

COOL DOWN: Upper Body Stretches (pg. 18)

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79
SBG WEEK ELEVEN: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Reverse Crunches REPS 20 Shoulder Press & Side Crunch REPS 20

Spiderman Push Ups REPS 20 Plank to Elbows REPS 20

Inverted V Plank REPS 20 Scissor Legs REPS 20

COOL DOWN: Total Body Stretches (pg. 18-19)

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Lower
SBG WEEK ELEVEN: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Side Lying Leg Lifts REPS 20 Sumo Jump Squats REPS 20

Lunges REPS 20 Prone Floor Butt Lifts REPS 20

Leg Circles SEC 20 Fire Hydrants REPS 20

COOL DOWN: Lower Body Stretches (pg. 19)

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81
Upper
SBG WEEK ELEVEN: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Upright Rows REPS 20 One Legged Push Ups REPS 20

Floor Tricep Dips REPS 20 Standing Shoulder Fly REPS 20

Hammer Curls REPS 20 Reverse Curl to Side Press REPS 20

COOL DOWN: Upper Body Stretches (pg. 18)

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Lower
SBG WEEK TWELVE: MONDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Calf Raises REPS 20 Single Leg Glute Bridges REPS 20

Donkey Kick Planks REPS 20 Booty Crossovers REPS 20

High Knees SEC 20 Heel Sky Raises REPS 20

COOL DOWN: Lower Body Stretches (pg. 19)

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83
Upper
SBG WEEK TWELVE: TUESDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

90 Degree Raise REPS 20 Alternating Dumbbell Curls REPS 20

Shoulder Taps REPS 20 Cross Body Hammer Curls REPS 20

Push Ups REPS 20 Tricep Kickbacks REPS 20

COOL DOWN: Upper Body Stretches (pg. 19)

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84
SBG WEEK TWELVE: WEDNESDAY Abs
HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Single Leg Toe Touch REPS 20 Jackknives REPS 20

Knee Tuck Crunches REPS 20 Dumbbell Crossover Punch REPS 20

Bird Dogs REPS 20 Deadbugs REPS 20

COOL DOWN: Total Body Stretches (pg. 18-19)

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85
Lower
SBG WEEK TWELVE: THURSDAY Body

LISS CARDIO: 30 Minutes (pg. 15)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

Calf Raises REPS 20 Single Leg Glute Bridges REPS 20

Donkey Kick Planks REPS 20 Booty Crossovers REPS 20

High Knees SEC 20 Heel Sky Raises REPS 20

COOL DOWN: Lower Body Stretches (pg. 19)

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86
Upper
SBG WEEK TWELVE: FRIDAY Body

HIIT CARDIO: 9 Minutes (pg. 16)

CIRCUIT 1 5 MIN X 2 CIRCUIT 2 5 MIN X 2

90 Degree Raise REPS 20 Alternating Dumbbell Curls REPS 20

Shoulder Taps REPS 20 Cross Body Hammer Curls REPS 20

Push Ups REPS 20 Tricep Kickbacks REPS 20

COOL DOWN: Upper Body Stretches (pg. 18)

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Photo Reminder!

It’s picture time!

Strong Body Guide Volume I 88 Copyright © 2016 Diary of a Fit Mommy LLC.
EXERCISE GLOSSARY

Strong Body Guide Volume I 89 Copyright © 2016 Diary of a Fit Mommy LLC.
90 DEGREE RAISE

1. Stand while grasping one dumbbell in each hand rested at your sides. This is your
starting point.
2. Slowly raise both dumbbells out to the sides of your body at a 90 degree angle until
both arms are straight outward.
3. Slowly return arms back to starting point. Repeat.

Strong Body Guide Volume I 90 Copyright © 2016 Diary of a Fit Mommy LLC.
ALTERNATING JUMP LUNGES

1. Stand straight up with both hands on your hips. This is your starting point.
2. Quickly, jump into a lunge with your right leg.
3. Now, quickly jump into a lunge with your left leg.
4. Alternate your lunges by lunging on the opposite leg each time, being aware to keep
your knee in line with your ankle.
5. Repeat for however many reps.

Strong Body Guide Volume I 91 Copyright © 2016 Diary of a Fit Mommy LLC.
ALTERNATING BICEP CURLS

1. Stand straight up with a dumbbell in each hand, arms resting at your sides.
2. Slowly, raise your right arm upward in front of your body to curl the dumbbell while
keeping your left arm still at your side.
3. Now, lower your right arm down while lifting the left dumbbell upward into a curl.
4. Lower your left arm and keep alternating for however many reps.

Strong Body Guide Volume I 92 Copyright © 2016 Diary of a Fit Mommy LLC.
ARM CIRCLES

1. Stand up and extend your arms straight out by the sides. The arms should be parallel to
the floor and perpendicular (90-degree angle) to your torso. This will be your starting
position.
2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm.
Breathe normally as you perform the movement.
3. Continue the circular motion of the outstretched arms for about ten seconds. Then re-
verse the movement, going the opposite direction.

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BASIC SQUAT W/SIDE LEG LIFT

1. Stand up straight with your hands on your hips.

2. Slowly squat downward into a basic squat.
3. When you rise back upward from your squat, lift your right leg up to the side of your
body.
4. Squat back down and then lift your left leg up to the side of your body.
5. Alternate for however many reps.

Strong Body Guide Volume I 94 Copyright © 2016 Diary of a Fit Mommy LLC.
BENT OVER REVERSE FLY

1. Hold a dumbbell in each hand.

2. Begin this move by hunching your body over slightly while bending your knees, but
keeping your back as straight as possible while holding the dumbbells down in front of
your body.
3. Raise your arms out to your sides 90 degrees, squeezing your shoulder blades together
at the top for a second.
4. Slowly raise both arms back downward and repeat for however many reps.

Strong Body Guide Volume I 95 Copyright © 2016 Diary of a Fit Mommy LLC.
BENT OVER ROW

1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and
bring your torso forward by bending at the waist; as you bend make sure to keep your
back straight until it is almost parallel to the floor.
2. While keeping the torso still, lift the dumbbells to your side, keeping the elbows close to
your body. On the top contracted position, squeeze the back muscles and hold for a sec-
ond.
3. Slowly lower the dumbbells to the starting position as you inhale and repeat for howev-
er many reps.

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BICEP CURL TO OVERHEAD PRESS

1. Holding a dumbbell in each hand, stand with arms relaxed at your sides.
2. Slowly lift both arms and curl the dumbbells.
3. Rotate the dumbbells at the top of your curl and immediately press the dumbbells up-
ward into the air.
4. Lower dumbbells back down to starting position and repeat.

Strong Body Guide Volume I 97 Copyright © 2016 Diary of a Fit Mommy LLC.
BICYCLE CRUNCHES

1. Lie flat on the floor with the lower back pressed into the ground.
2. Place your hands slightly either side of your head, do not lock your fingers or pull the
head up.
3. Lift your knees to a 45 degree angle.
4. At first slowly go through a bicycle pedal motion with the legs.
5. Alternately touching your elbows to the opposite knee twisting back and forth through
the core, keep the elbows back rather than forward to the chest as this could strain the
neck.

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BIRD DOGS

1. Get into a hands and knees position on the floor.

2. Squeeze your core and lift your right arm in front of you while also lifting your left leg
behind you. (The goal is to squeeze your tummy while balancing and moving opposite
arms & legs simultaneously). You also want your body to be parallel to the floor.
3. Hold for about 3 seconds and return both arm and leg back to the hands and knees
floor position.
4. Repeat with your left arm and right leg.

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BOOTY CROSSOVERS

1. On a mat or towel, get onto your hands and knees with your wrists beneath your shoul-
ders and your knees beneath your hips.
2. Lift and extend your left leg behind you, pointing the toes. From this position touch
your left toes to the left edge of your mat.
3. Next, use your toes to draw an imaginary arc over the mat, and touch your toes to the
right edge of your mat.
4. Repeat.

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BOW & ARROW SQUAT PULL

1. Grab a pair of dumbbells and get into squat position, hinging forward at hips, lowering
chest, and reaching arms to the floor.
2. Bend knees a little deeper and open arms into a "bow and arrow" by reaching right arm
to the ground and bending left elbow back behind body, twisting torso slightly to the
left during the pulling action.
3. Immediately switch sides, rising slightly up out of squat as arms change position, lower-
ing back into squat as right elbow bends back and left arm extends

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BRIDGE TO SHOULDER PRESS

1. Lay on your back on the floor using your mat.

2. Grasp a dumbbell in each hand and bend your elbows so that you are holding the dumb-
bells upward. This is your starting position.
3. Lift the dumbbells up into the sky. As you do this, lift your glutes off of the floor to per-
form a glute bridge by keeping both feet planted onto the floor.
4. Hold for 3 seconds and lower your booty and dumbbells back to the ground.
5. Repeat.

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BURPEE

1. Stand with your feet hip width apart and your arms down by your side.
2. Lower into a squat position with your hands flat on the floor in front of you.
3. Kick your legs backwards into a press up position.
4. Thrust both feet forward so you are back in the squat position.
5. Jump up and raise both hands over your head.
6. Repeat.
7. *You can make this move harder by doing a pushup after step #3.

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BUTT KICK

1. Stand with the knees close together, arms either down by the side of behind on top of
the bottom
2. Flex your left knee and the left leg behind you so it touches the glute, return that leg to
the floor and repeat with the right leg
3. The quicker you can perform this the better. Alternate legs.

1. Lie on your back with your knees open and the soles of your feet together (in a butterfly
position). Lengthen your arms overhead so they are resting on the floor.
2. Exhale and bring your hands and knees toward each other, performing a full-body
crunch. Your shoulder blades should be off the mat as you perform a small reverse
crunch, lifting your pelvis a bit off the mat. Hold this position for a moment, and really
feel your abs squeezing.
3. Slowly lower your arms and feet back to starting position to complete one rep.

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CALF RAISE
1. Stand up straight with both dumbbells at your sides.
2. Slowly lift the heels up off the floor and stand on the front half of your feet.
3. Hold for 5 seconds.
4. Lower your heels back down and repeat.

1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with
the weights lifted at your chest.
2. Raise the weights towards the ceiling until your arms are straight.
3. Pause at the top, and then bring the weights back down.
4. Repeat.

1. Lay on the floor with your arms at your sides.

2. Raise both legs up into the air and press your arms firmly against the ground to balance
your body.
3. Start criss-crossing your legs in front of one another, back and forth for however many
reps desired.

1. Stand up straight with a dumbbell in each hand, palms facing in.

2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of
the right arm up towards your left shoulder as you exhale. Touch the top of the dumb-
bell to your shoulder and hold the contraction for a second.
3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same
movement for the left arm.
4. Continue alternating in this fashion until the recommended amount of repetitions is
performed for each arm.

1. Lay on your back on the floor and lift both legs up into the air.
2. Slowly contract your abs and lift your upper body off of the ground and touch your left
hand to your right foot.
3. Repeat with the opposite side and touch your right hand to your left foot.
4. Keep alternating until you reach the desired amount of reps.

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CURTSY LUNGE
1. Stand feet shoulder-width apart.
2. Step your right leg backwards into a modified lunge position where your foot crosses be-
hind and to the left of your front leg. This curtsy-type position will get
your glute and adductor firing.
3. Step back up to starting position and repeat lunge on the opposite leg.

1. Begin lying on your back with your hands extended above you toward the ceiling.
2. Bring your feet, knees, and hips up to 90 degrees.
3. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating
your pelvis up and squeezing your glutes. Hold this position throughout the movement.
This will be your starting position.
4. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg
just above the ground.
5. Maintain the position of your lumbar and pelvis as you perform the movement, as your
back is going to want to arch.
6. Stay tight and return the working leg to the starting position.
7. Repeat on the opposite side, alternating until the set is complete.

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DEADLIFT
1. Begin in a standing position with a dumbbell in each hand. Ensure that your back is
straight and stays that way for the duration of the exercise. Allow your arms to hang per-
pendicular to the floor. This will be your starting position.
2. Initiate the movement by flexing your hips, slowly pushing your butt as far back as you
can. This should entail a horizontal movement of the hips, rather than a downward
movement. The knees should only partially bend.
3. Drive your butt back as far as you can, which should generate tension in your hamstrings
as your hands approach knee level. Maintain an arch in your back throughout the exer-
cise.
4. When your hips cannot perform any further backward movement, pause, and then
slowly return to the starting position by extending the hips.

1. Begin in a plank position.

2. Slowly lift your left arm out straight in front of your body. At the same time, you will lift
your right leg up and outward from your body.
3. Hold for designated amount of seconds and switch sides.

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DONKEY KICK
1. Get on all fours so that your hands are shoulder width apart and your knees are straight
below your hips.
2. Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is
in line with your body and your foot is parallel to the ceiling.
3. Lower back down to the starting position and repeat with the other leg.

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DONKEY KICK PLANK
1. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the
spine. Don't let the pelvis sag down or pop up.
2. Lift leg off the ground, bending your knee so the sole of your foot is toward the ceiling.
3. Press your heel toward the ceiling as high as you can without moving your pelvis or low-
er back. The motion will not be huge but rather concentrated on the booty and ham-
string.
4. Lower the bent leg slightly, and repeat for however many reps.
5. Switch legs.

1. Begin by lying on your back with your knees bent and your feet flat on the ground,
about two feet from your butt. Hold weights in both hands at your chest with your el-
bows on the floor.
2. Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left
as you "punch" your right hand to the outside of the left knee.
3. Bring the right hand back to your chest as you untwist, bringing your torso back to the
center, and roll down to the ground.
4. Repeat the sit-up, twisting to the right side to complete one rep.

1. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close
to your torso and rotate the palms of your hands until they are facing forward. This will
be your starting position.
2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting
your biceps. Continue to raise the weights until your biceps are fully contracted and the
dumbbells are at shoulder level. Hold the contracted position for a brief pause as you
squeeze your biceps.
3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
4. Repeat for the recommended amount of repetitions.

1. Stand up straight while holding a dumbbell in both hands. Your feet should be placed at
shoulder width. This will be your starting position.
2. While keeping your back straight, bend only at the waist to the right as far as possible.
Breathe in as you bend to the side. Then hold for a second and come back up to the
starting position as you exhale. Tip: Keep the rest of the body stationary.
3. Now repeat the movement but bending to the left instead. Hold for a second and come
back to the starting position.
4. Repeat for the recommended amount of repetitions .

1. Stand with feet shoulder width apart while holding dumbbells in each hand at your
shoulders.
2. Squat downward as low as you can go while maintaining control of your form.
3. Stand up and push through your heels while pressing the dumbbells upward into the air.
4. Squat back down and repeat.

1. Get into a hands and knees position on the ground.

2. Keeping the knee in a bent position, you will want to move your leg out to your side-
while maintaining the bend in your knee. Think of it as a dog peeing on a fire hydrant!
3. Pause at the top of the motion and lower your leg back down.
4. Repeat for however many reps and switch sides.

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FIRE HYDRANT KICK
1. Get into a hands and knees position on the ground.
2. Keeping the knee in a bent position, you will want to move your leg out to your side-
while maintaining the bend in your knee. Think of it as a dog peeing on a fire hydrant!
3. Pause at the top of the motion, kick your leg outward, and then lower your leg back
down.
4. Repeat for however many reps and switch sides.

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FLOOR TRICEP DIP
1. Lay on the floor on your buttocks with your arms behind you.
2. Lower your body downward while keeping your feet firmly planted into the ground.
3. Lift your body upward and repeat.

1. Lay on your back on the floor.

2. Place your hands underneath your buttocks and lift your feet about 6 inches off of the
ground.
3. Slowly, start alternating lifting your left and right foot up and down in swift motions.
4. Repeat for however many reps or seconds.

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FRONT RAISE
1. Stand up straight with dumbbells in each hand.
2. Slowly raise both dumbbells in front of your body.
3. Pause for a second and then lower the dumbbells back down to your side.
4. Repeat.

1. Kneel on a mat with knees slightly apart.

2. Cross your arms over your chest.
3. Keep your abs tight and your back straight as you lean backward as far as you can while
maintaining control.
4. Hold this positon for a second.
5. Lean forward and return to starting positon.

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GLUTE BRIDGE
1. Lay on your back with your feet propped up on the ground and knees bended.
2. Lift your buttocks off of the ground slowly while driving through your heels.
3. Extend as far as possible and hold for 2 seconds.
4. Lower your buttocks back down to the floor and repeat.

1. Lay on your back with your feet propped up on the ground and knees bended.
2. Place your right leg over your left making sure your right foot is resting on your left
knee.
3. Lift your buttocks off of the ground slowly while driving through your heel.
4. Extend as far as possible and hold for 3 seconds.
5. Lower your buttocks back down to the floor and repeat with opposite leg.

1. Stand up straight with a dumbbell in each hand. Your palms should be facing your side
as your begin this move.
2. While holding your upper arms still, curl the dumbbells upward.
3. Lower your arms back down and repeat.

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HEEL SKY RAISE
1. Begin on your knees & elbows. Put one leg straight out and flex your foot.
2. Lift this leg from your butt and slowly raise your right leg from the ground until it is in
line with your body.
3. Lower your leg back to the ground and repeat.

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HEEL TOUCH
1. Lay on the floor on your back with your knees bent.
2. With your arms on your side, raise your shoulders slightly off the ground.
3. Using your abs, rotate your right hand down to your right foot and then back up.
4. Repeat with your left hand. Alternate for however many reps.

1. Stand up straight with your feet hip width apart looking straight ahead with your arms
down at your sides.
2. Jump from one foot to the other at the same time lifting your knees as high off the
ground as possible. Use your arms to follow the motion, as if you are sprinting in place.
3. Repeat for however many reps.

Strong Body Guide Volume I Copyright © 2016 Diary of a Fit Mommy LLC.
INCHWORM
1. Stand with your feet close together. Keeping your legs straight, stretch down and put
your hands on the floor directly in front of you. This is your starting position.
2. Begin by walking your hands forward slowly, alternating your left and right hands. As
you do so, bend only at the hip, keeping your legs straight.
3. Keep going until your body is parallel to the ground in a push up position.
4. Keeping your hands in place, walk both feet forward slowly, alternating your left and
right foot, just a few inches at a time.
5. Continue walking until your feet are by your hands.
6. Repeat for however many reps.

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INNER BICEP CURL
1. Stand up with a dumbbell in each hand.
2. Rotate the palms of the hands so that they are facing inward.
3. While holding the upper arms still, curl the dumbbells while contracting your biceps.
Your wrists should turnout to where your palm is now facing outward when you curl.
4. Lower the weights back downward and repeat.

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INNER THIGH LEG LIFT
1. Lying on the floor on your side, lengthen both legs and cross the top leg over the bottom
leg.
2. Place your hand behind your head or on your hip to hold your body in position while
placing your other hand on the floor.
3. Lift your bottom leg upward and lower it back down.
4. Repeat for however many reps and switch sides.

1. Starting out in a regular push up position, lower your body until your elbows are bent
90 degrees and your chest is one to two inches from the floor.
2. Push your body upward explosively so that your hands leave the floor. While you are in
the air, bring the hands inward as you land and perform a close-grip push up.
3. Push your body upward explosively and widen your grip back to the starting positon.
4. Repeat for however many reps.

1. Start in an elbow plank position.

2. Keep abs tight and press down through your shoulders and arms as you lift your hips
and buttocks towards the ceiling.
3. Return to elbow plank position and repeat.

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JACKKNIVES (SIDE)
1. Lie on the floor on your side with one hand resting on the floor or your tummy and the
other hand behind your head. Your legs should be stacked and straight outward, resting
on the floor.
2. Bend your side waist while raising your legs. You will also raise your upper body off the
ground slightly.
3. Lower your upper body and legs back to starting position.
4. Repeat with other side.

1. Stand with your feet together and your hands at your sides.
2. In one swift motion, jump your feet out to the side while raising your arms overhead.
3. Immediately reverse the position back to starting point and repeat.

1. Kneel on the floor and lean all the way over to your right side, placing your right palm
on the floor. Keeping your weight balanced, extend your left leg and point your toes.
2. Now slowly lift your leg to above your hip.
3. Lower your leg back down and repeat for desired amount of reps.
4. Then switch with opposite side.

1. Lay on the floor on your back with your knees bent.

2. Place fingers behind head and in a slow, controlled movement & bring your torso up-
ward while rotating at the waist until your elbows touch your knees.
3. Lay back down and repeat.
4. Repeat.

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KNEE TUCK CRUNCH
1. Sit on the floor with your knees bent, but together.
2. Lean back at a 45 degree angle with your hands back behind you on the floor for sup-
port.
3. Raise both feet off the floor a few inches and pull your knees inward to your body, fo-
cusing on tightening your core.
4. Kick your legs out as far as you can keeping them straight while leaning back.
5. Repeat.

1. Stand straight with your feet shoulder width apart and hold a dumbbell in your right
hand.
2. Squat down as you rotate your torso to the left and bring dumbbell towards your left
foot.
3. Stand up and rotate your torso slightly to the right and raise the dumbbell until it is close
to your right shoulder.
4. Switch sides and repeat.

1. Lie on the ground in a hollow body position and keep hands pressed against the floor
2. Make a full circular motion with legs in a clockwise motion. Then repeat with a counter-
clockwise motion.
3. The goal is to maximize the diameter of the circle allowing the hips to lift off the ground

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LEG RAISE
1. Lie flat on the floor (on a mat) place your arms out to the side on the floor with your
palms facing down.
2. Make sure that your head, legs and bottom are all in contact with the floor.
3. Engage your stomach muscles and grasp the sides.
4. Slowly lift your legs up, keeping your legs straight and not bending at the knees.
5. Pause for a second then slowly lower the legs back down.

1. Begin by lying on your back over a mat or other comfortable surface.

2. Place your hands above your head and flat on the floor with palms layering over one an-
other and towards the ceiling. Your feet should be flat on the floor.
3. Slowly curl up without swinging your body weight with the legs until your lower back is
just barely lifted off of the mat.
4. Slowly lower your upper body back in a downward motion.

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LUNGE
1. Stand with hands on hips or clasped behind neck.
2. Lunge forward with first leg. Land on heel, then forefoot.
3. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact
with floor.
4. Return to original standing position by forcibly extending hip and knee of forward leg.
5. Repeat by alternating lunge with opposite leg.

1. Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead
as you step back with your left leg.
2. As you step forward into the starting position, launch the left leg into a front kick.
3. Return your left leg to the starting position. Repeat on other side. Keep alternating until
you complete the set.

1. Lie on your back with your hips and knees bent, using your low abs to press your lower
back into the mat. Raise your arms toward the ceiling, keeping the elbow joint slightly
bent.
2. Reach your arms overhead, bringing the dumbbells to tap the dumbbells on the floor
above your head.
3. Raise your arms back to the starting position to complete one rep.

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MOUNTAIN CLIMBER
1. Assume a press up position so your hands are directly under your chest at shoulder
width apart with straight arms
2. Your body should form a straight line from your shoulders to your ankles
3. Lift your right foot off the floor and slowly raise your knee as close to your chest as you
can
4. Return to the starting position and repeat with your left leg
5. Continue alternating for the desired number of reps or time

1. Start in push-up position, and complete two mountain climbers by bring right knee in
toward chest.
2. Extend your left leg behind you, and then immediately bring left knee in toward chest;
extend your right leg behind you.
3. Perform a push-up, keeping elbows by sides.
4. Repeat.

1. Stand with your feet touching. Hold your hands comfortably in front of your chest or on
your hips, and bend your knees, lowering your hips deeply so your thighs are parallel
with the floor. Be sure to keep weight back in your heels.
2. Then rise back up, straightening the legs completely, and lift the right leg behind you for
a back kick. Lower the foot back to the floor in a narrow squat position.
3. Do another squat and then straighten the leg. Do a back kick with the left leg, and step
the left foot back.
4. This counts as one rep.

1. Stand with your feet touching. Hold your hands comfortably in front of your chest or on
your hips, and bend your knees, lowering your hips deeply so your thighs are parallel
with the floor. Be sure to keep weight back in your heels.
2. Then rise back up, straightening the legs completely, and lift the right leg in front of you
for a front kick. Lower the foot back to the floor in a narrow squat position.
3. Do another squat and then straighten your legs. Do a front kick with the left leg, and
step the foot back.
4. This counts as one rep.

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ONE ARM PLANK REACH
1. Begin in an elbow plank.
2. Reach your right arm straight out. Pause.
3. Return back to elbow plank, and reach your left arm out.
4. This completes one rep

1. Bend the elbows, lowering the body until the upper arms are parallel with the ground
while raising the left leg 8-10 inches off the ground.
2. Return to the starting position.
3. Repeat, bringing the right leg to 8-10 inches off the ground.
4. Return to the starting position.

1. To begin, stand up with a dumbbell held by both hands. Your feet should be about
shoulder width apart from each other. Slowly use both hands to grab the dumbbell and
lift it over your head until both arms are fully extended.
2. The resistance should be resting in the palms of your hands with your thumbs around it.
The palm of the hands should be facing up towards the ceiling. This will be your starting
position.
3. Keeping your upper arms close to your head with elbows in and perpendicular to the
floor, lower the resistance in a semicircular motion behind your head until your fore-
arms touch your biceps. Tip: The upper arms should remain stationary and only the
forearms should move. Breathe in as you perform this step.
4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out
as you perform this step.
5. Repeat for the recommended amount of repetitions.

1. Start with your feet on the ground, your legs straight, your butt high in the air and your
hands on the ground three or four feet in front of your toes.
2. Inhale as you slowly lower your head to the ground by bending your elbows. Exhale as
you push yourself back up until your arms are fully extended.

1. Get in side plank position, resting on your hand and the outside of your right foot (stack
your feet or scissor them on the floor).
2. Lift your hips and press your arm into the floor so your body is straight and not sinking
down. Extend your opposite arm up.
3. Keeping your body raised, reach your arm under you. Hold for one count; return to the
starting position. Repeat & switch sides.

1. Begin in a plank position with feet touching.

2. Pull your abs in, and jump your feet to the right, bringing your knees toward your right
elbow. Your torso will twist to the right.
3. To complete one rep, jump your feet back to plank.
4. Repeat on the other side and continue alternating sides.

1. Start in an elbow plank position.

2. Rotate your hips to the right and dip your body almost to the floor.
3. Return to starting position and rotate your hips to the left and dip you body almost to
the floor.
4. Keep alternating.

1. Begin in the top of a pushup position with hands directly beneath your shoulders.
2. Tighten your abs and bring one knee to the outside of the same arm, pausing for a mo-
ment before straightening the leg back behind you.
3. Keep the leg elevated and repeat the movement.

1. Start in the plank position but with the elbows bent and the weight resting on the fore-
arms
2. Engage the core by contracting your abs
3. Jump the feet out to the sides as if you were performing a jumping jack but keep the up-
per body still
4. Return the feet to the starting position and that is 1 rep

1. From a full plank position, bend your knees and jump your feet into your hands, landing
in a crouch on the balls of your feet.
2. Jump up and extend your legs back out to your plank position. That's one rep. Repeat as
quickly as you can.

1. Get into a plank position, with your hands on the ground, elbows directly under your
shoulders, and legs extended straight behind you, feet hip-width apart.
2. Your body should form a straight line from your shoulders to your ankles, and your core
should be braced.
3. Squeeze your glutes to raise your right foot into the air. Hold for two seconds, then low-
er your foot.
4. That's one rep. Repeat with your left foot.

1. First, place a dumbbell to the left side of your torso. Bring your body into a full plank
(top of a push up) position with your hands directly below your shoulders, abs tight.
2. Shift your weight to your left as you grab the weight with your right hand and slide it to
the right side of your body.
3. Repeat with the left. That's one rep. Continue alternating sides for however many reps
you wish to complete.

1. Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip
width for a stronger base of support.
2. Lift your right arm behind you as high as you can.
3. Bring the right arm back into plank to complete one rep.
4. Repeat with right arm.

1. Begin with your feet spread wide apart. Point the toes outwards to a comfortable angle
– around 45 degrees or maybe a bit more.
2. Place hands on your hips (or you may wish to hold a weight in front of you between
your legs).
3. Keeping your torso upright, bend at the knees to come down into a squat, until your
thighs are parallel.
4. Return to standing position by pushing up and through your heels while squeezing your
glutes.
5. Repeat for the desired number of repetitions.

1. Stand with your feet hip-width apart and place your fingers on the back of your head,
pulling your elbows and shoulders back and sticking your chest out.
2. Lower your body as far as you can by pushing your hips back and bending your knees,
keeping your torso upright and your core tight.
3. Pause, then slowly push yourself back to the starting position. That's one rep

1. Lie facedown on the floor with your head supported by crossed arms, legs shoulder-
width apart, core engaged.
2. Contract your glutes to lift your legs about 12 to 16 inches off the ground and bring
them together to touch .
3. Pause, then slowly lower back to start. That's one rep.

1. Lie on the floor face down and place your hands about 36 inches apart while holding
your torso up at arms length.
2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. Now breathe out and press your upper body back up to the starting position while
squeezing your chest.
4. After a brief pause at the top contracted position, you can begin to lower yourself down-
ward again for as many repetitions as needed.

1. Place two dumbbells on the floor about shoulder width apart. Position yourself on your
toes and your hands as though you were doing a pushup, with the body straight and ex-
tended. Use the handles of the dumbbells to support your upper body. You may need to
position your feet wide for support.
2. Push one dumbbell into the floor and lift the other dumbbell behind you, retracting the
shoulder blade of the working side as you flex the elbow, pulling it to your side.
3. Then lower the weight to the floor and begin the dumbbell in the opposite hand.
4. Repeat.

1. Stand straight, palm facing down with a weight in one hand.

2. Bend your elbow and curl the weight in closer to your side.
3. Next, extend both arm out to the sides at shoulder height, palm still facing down.
4. Return your arm to the curl position and repeat.
5. Switch sides.

1. Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs
and bend knees.
2. Pull knees in toward chest and hold for 2 seconds.
3. Slowly lower legs back to starting position.

1. Sit on the floor with your legs extended in front of you.

2. Place your palms, with fingers spread wide, on the floor slightly behind and outside your
hips.
3. Press into your palms, and lift your hips and torso toward the ceiling.
4. Look up to the ceiling, point your toes, and keep your arms and legs straight.
5. Keep your entire body strong, and form a straight line from your head to your heels.
6. Squeeze your core and try to pull your belly button back toward your spine.
7. If your hips sag or drop, lower yourself back to the floor.
8. The goal is to maintain a straight line and hold for a designated number of seconds. . You
may need to begin by holding the position for only a few seconds as you build your
strength. It's better to hold the correct position for a shorter time than to go longer in an
incorrect position.

1. Begin sitting on your butt with your legs straight. Bring your palms a few inches behind
you, fingertips facing the toes.
2. Press into your feet and lift your bum off the ground. Try to keep your body in one diag-
onal line. You can also do this exercise on your elbows if it bothers your wrists.
3. Alternate between lifting your right leg up and then your left. Move with control, mak-
ing the movements slow and steady, and keeping the hips lifted.

1. Lie down on the floor and bend at the knees.

2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your
arms should be fully extended in front of you perpendicular to your torso and with the
hands clasped. This is the starting position.
3. Twist your torso to the right side until your arms are parallel with the floor while breath-
ing out.
4. Hold the contraction for a second and move back to the starting position while breath-
ing out. Now move to the opposite side performing the same techniques you applied to
the right side.
5. Repeat for the recommended amount of repetitions.

1. Hold a pair of dumbbells at your sides and stand on one leg

2. While maintaining a tight core and flat back, pull the dumbbells out and upwards, lead-
ing with your elbows.
3. Pause when your upper arm is parallel with the floor.
4. Flip the dumbbells up so that they are above your shoulders and next to your head.
5. Pause and return to the starting position.

Strong Body Guide Volume I 177 Copyright © 2016 Diary of a Fit Mommy LLC.
SCISSOR LEGS
1. Lie on your back with arms by your sides, legs raised, and toes pointing toward the sky.
Flatten your lower back, engaging lower tummy muscles
2. Inhale while lowering your right leg, so your toes are in line with your nose.
3. Exhale, switching your legs scissor-like, so your right leg lifts back up and your left comes
down

Strong Body Guide Volume I 178 Copyright © 2016 Diary of a Fit Mommy LLC.
SEAL JACKS
1. Stand straight with the arms out to your sides and your feet shoulder width apart.
2. In one movement clap your hands together and bring your feet back inward.
3. Quickly return back to the starting position and that is 1 rep

Strong Body Guide Volume I 179 Copyright © 2016 Diary of a Fit Mommy LLC.
SHOULDER PRESS & SIDE CRUNCH
1. Stand holding dumbbells at your shoulders.
2. With your palms facing forward, press the weights overhead, straightening your arms.
3. As you bend your elbows to lower the weights, lift your left knee up toward your left el-
bow. Squeeze your abs to exaggerate the side crunch.
4. Lower your leg while raising the weights overhead, and repeat the side crunch on the
right. This completes one rep.

1. Start in a push-up position.

2. Lift up one hand to touch your opposite shoulder and return to the start position.
3. Alternate arms.

1. Assume astanding position, with the knees and hips slightly bent, feet shoulder-width
apart, and the head up. This will be your starting position.
2. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and
stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip
into a side lunge. Maintain good posture through the entire spine, keeping your head
and chest up.
3. Pause at the bottom of the motion, and then extend through the working leg to return
to a standing position, transitioning into a lunge to the opposite side.

1. Assume a standing position, with the knees and hips slightly bent, feet shoulder-width
apart, and the head up. This will be your starting position.
2. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and
stay low.
3. Extend the left knee keeping it straight, driving your weight to the right, flexing the knee
and hip into a side lunge. Maintain good posture through the entire spine, keeping your
head and chest up.
4. Pause at the bottom of the motion, and then extend your leg upward into a kick as you
return to starting position.
5. Switch sides and repeat.

1. Lay on your side supporting your head.

2. Raise the upper leg so that it is not touching the other leg. Keep the abs tight.
3. Slowly raise your leg while contracting the abdominal muscles.
4. Repeat for the other side.

1. Lie on side on mat. Place forearm on mat under shoulder perpendicular to body.
2. Place upper leg directly on top of lower leg and straighten knees and hips.
3. Raise body upward by straightening waist so body is ridged.
4. Hold position for designated amount of seconds.
5. Repeat with opposite side.

Strong Body Guide Volume I 185 Copyright © 2016 Diary of a Fit Mommy LLC.
SIDE PLANK W/ARCHER ROW
1. Get into a pushup position with your hands resting on dumbbells and feet slightly more
than hip-width apart.
2. Row the left weight to the side of your chest while rotating to the left into a side plank.
3. Reverse to return to start.
4. Switch sides halfway through.

1. Place your right elbow on the ground. Extend both legs out so that your body is in one
straight line, balancing on the outside edge of your right foot. Flex both feet, and reach
your left hand to the ceiling.
2. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher
than your top hip. Then slowly lower it back to your bottom leg.
3. Keep your waist up and lifted, and don't sink into your bottom shoulder.
4. Repeat and switch sides.

1. Hold a dumbbell in both hands, hanging in front of you or to the side. Stand on one leg.
2. Keeping that knee slightly bent, bend at the hip, extending your free leg behind you for
balance.
3. Continue lowering the weight until you are parallel to the ground, and then return to
the upright position.
4. Repeat for the desired number of repetitions.

1. Lay on the floor with your feet flat and knees bent.
2. Raise one leg off of the ground. This will be your starting position.
3. Execute the movement by driving through the heel, extending your hip upward and rais-
ing your glutes off of the ground.
4. Extend as far as possible, pause and then return to the starting position.

Strong Body Guide Volume I 189 Copyright © 2016 Diary of a Fit Mommy LLC.
SINGLE LEG TOE TOUCH
1. Begin standing with all your weight on your foot.
2. Keeping your spine long, reach forward, bending your knee and touching your fingers to
the floor a few inches in front of your toes. Keep your abs engaged to stabilize your tor-
so. Your opposite leg will go behind you to help you balance.
3. Press your heel into the ground as you lift your torso to stand, bringing the foot to touch
next to the left foot. This completes one rep.

Strong Body Guide Volume I 190 Copyright © 2016 Diary of a Fit Mommy LLC.
SINGLE SIDE VERTICAL CLIMB
1. Grab a pair of dumbbells and stand on right leg with left toe pointed out to the side,
lightly touching the floor.
2. Bend right arm, bringing dumbbell to just outside of shoulder, and extend left arm up,
palm facing forward.
3. Press right arm overhead and bend left elbow as left knee lifts up toward chest. You
should feel your left oblique working to lift knee as high as possible.
4. Return to start

1. Lie down on the floor placing your feet either under something that will not move or by
having a partner hold them. Your legs should be bent at the knees.
2. Place your hands behind your head and lock them together by clasping your fingers. This
is the starting position.
3. Elevate your upper body so that it creates an imaginary V-shape with your thighs.
Breathe out when performing this part of the exercise.
4. Once you feel the contraction for a second, lower your upper body back down to the
starting position while inhaling.
5. Repeat

1. Begin lying flat on your back on the floor or on an exercise mat.

2. Fully extend your body so your legs are straight and your arms rest at your sides with
your palms flat on the ground. Keep your toes pointed upward.
3. With your feet and legs together, lift your legs at the hip until they are 6 inches off the
ground.
4. Hold this position for 5 seconds while tightening your core.
5. Repeat for however many reps.

Strong Body Guide Volume I 193 Copyright © 2016 Diary of a Fit Mommy LLC.
SKIPPING
1. Begin by standing up tall with arms bend at the elbow and turned outward to the sides
of your body as if you are holding a jump rope.
2. Begin jumping up and down in the air while twisting both wrists in a circular motion-as if
you are jumping rope.
3. Complete for however many reps or seconds desired.

1. Using a close grip, lift the dumbbell and hold it with your elbows in as you lie on the
floor. This will be your starting position.
2. Keeping the upper arms stationary, lower the weights by allowing the elbows to flex. In-
hale as you perform this portion of the movement. Pause once the weight is directly
above the forehead.
3. Lift the weights back to the starting position by extending the elbow and exhaling.
4. Repeat.

1. Assume the standard pushup position.

2. As you lower your body toward the floor, lift your right foot off the floor, swing your
right leg out sideways, and try to touch your knee to your elbow.
3. Reverse the movement, then push your body back to the starting position.
4. Repeat, but on your next repetition, touch your left knee to your left elbow.
5. Continue to alternate back and forth.

Strong Body Guide Volume I 196 Copyright © 2016 Diary of a Fit Mommy LLC.
SQUAT
1. Stand tall with your feet hip width apart and your arms down by your side
2. Start to lower your body back as far as you can by pushing your hips back and bending
your knees and pushing your body weight into your heels
3. As you are lowering into the squat your arms will start to raise out in front of you for
balance
4. Keep a neutral spine at all times and never let your knees go over your toes
5. The lower body should be parallel with the floor and your chest should be lifted at all
times not rounded.
6. Pause then lift back up in a controlled movement to the starting position

1. Start in a wide stance with your toes pointed out; bring your hands behind your head
with your elbows wide.
2. Bend your knees over your toes, coming into a squat with your thighs almost parallel to
the floor.
3. As you straighten your knees to stand, lift your right knee while bending to the right to
bring your right elbow and knee together, doing a side crunch.
4. Straighten your spine as you bring your right foot to the floor, and bend both knees,
coming into a sumo squat. This completes one rep.

1. Start standing with feet together. Keeping your weight in your heels, bend your knees
coming into a squat.
2. As you straighten your legs to return to standing position, lift your leg out to side with a
flexed foot.
3. Return to the squat position as you bring your leg back to center to stand on both feet at
the lowest point of your squat. This completes one rep.

1. Stand with your legs staggered.

2. Bend your knees to lower your body until your thigh is parallel and your shin is perpen-
dicular to the floor.
3. Straighten your legs to return to start.
4. Switch sides and repeat.

1. Stand tall and place your hands on your hips.

2. Keep both legs straight, and lift your leg directly behind you. Let your glutes do all the
work. Keep your left foot flexed and work on lifting your heel as high as you can without
leaning your torso too far forward. Engage your abs to help you stay balanced.
3. Then lower your leg so it's parallel with the other leg, but don't let it touch the ground.
Then lift it back up behind you.
4. Switch legs.

Strong Body Guide Volume I 201 Copyright © 2016 Diary of a Fit Mommy LLC.
STANDING FRONT KICK
1. Stand tall and place your hands on your hips.
2. Keep both legs straight, and lift your leg directly in front you. Let your glutes do all the
work. Keep your foot flexed and work on lifting your toes as high as you can without
leaning your torso too far backward. Engage your abs to help you stay balanced.
3. Then lower your leg so it's parallel with your other leg, but don't let it touch the ground.
Then lift it back up in front of you.
4. Repeat and switch legs.

Strong Body Guide Volume I 202 Copyright © 2016 Diary of a Fit Mommy LLC.
STANDING SHOULDER FLY
1. Holding a dumbbell in each hand, stand with knees slightly bent. Keeping your back flat,
bend forward at the hip joint.
2. Exhale and lift both arms to the side, maintaining a slight bend in the elbows and
squeezing your shoulder blades together. Then with control, lower the dumbbells back.

1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close
to the body.
2. To initiate the move, squat down halfway and explode back up as high as possible. Fully
extend your entire body, spreading your legs and arms away from the body.
3. As you land, bring your limbs back in and absorb your impact through the legs.

1. Grab a pair of dumbbells and lie faceup on the floor.

2. Lift head and neck off the floor, looking up to ceiling, and press right arm up, lifting head
and right shoulder blade off the floor.
3. Immediately lower right shoulder and repeat the lift on left side.

1. Begin on your back with your legs and arms straight.

2. Roll up to sitting, focusing on the abs rounding the back. Roll back down to the mat
slowly, one vertebra at a time.
3. This completes one rep.

1. Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deep-
ly, so your thighs are parallel with the floor. Make sure to keep your weight back in your
heels.
2. Then rise back up, straightening the legs completely and squeezing the glutes at the top
of the movement to get the most from the exercise.

Strong Body Guide Volume I 207 Copyright © 2016 Diary of a Fit Mommy LLC.
SUMO JUMP SQUAT
1. Stand with your feet shoulder width apart and slightly turned out, arms resting on your
hips.
2. Bend your knees then jump up explosively. Keep your core engaged.
3. Land with control, lowering your body back into the squat position to complete one rep.

Strong Body Guide Volume I 208 Copyright © 2016 Diary of a Fit Mommy LLC.
SUMO SQUAT W/BICEP CURL
1. Hold a pair of dumbbells in your hands with your arms straight and your palms facing
away from you. Step your feet apart so there's about 20 inches between your heels.
Point your toes out slightly.
2. When you're ready, bend your knees. Keep your shoulders over your hips, and lower
down so your weight is back in your heels. Curl the dumbbells as you rise upward from
the squat. This is one repetition.

Strong Body Guide Volume I 209 Copyright © 2016 Diary of a Fit Mommy LLC.
SUPERMAN
1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be
fully extended in front of you. This is the starting position.
2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction
for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise.
Remember to exhale during this movement. Note: When holding the contracted posi-
tion, you should look like superman when he is flying.
3. Slowly begin to lower your arms, legs and chest back down to the starting position while
inhaling.
4. Repeat for the recommended amount of repetitions.

1. Sit on a mat and use your hands to prop up your upper body while resting your feet on
the floor. Make sure you have a bend in your knee. This will be the starting point.
2. Press through your glutes as you lift your butt off the floor, coming into a tabletop posi-
tion.
3. Hold for 3 seconds and repeat.

Strong Body Guide Volume I 211 Copyright © 2016 Diary of a Fit Mommy LLC.
TRICEP KICKBACK
1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back
straight with a slight bend in the knees and bend forward at the waist.
2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the
weights until the arm is fully extended. Focus on moving the forearm.
3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back
down to the starting position.
4. Repeat the movement for the prescribed amount of repetitions.

1. Lie faceup with feet on floor, knees bent, a dumbbell in each hand.
2. Keeping arms straight, lower one dumbbell down past your head towards the ground
while the opposite arm stays over head. Repeat.
3. Switch arms.

Strong Body Guide Volume I 213 Copyright © 2016 Diary of a Fit Mommy LLC.
TUCK JUMP
1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands
in front of you, palms down with your fingertips together at chest height. This will be
your starting position.
2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees
towards the chest, attempting to touch them to the palms of the hands.
3. Jump as high as you can, raising your knees up, and then ensure a good land be re-
extending your legs, absorbing impact through be allowing the knees to rebend.

1. Begin by kneeling on the ground and getting into plank position (remember you can go
on your knees instead). Make sure to engage you core and go onto your elbows.
2. Push up with one hand while making sure to keep your hips as still as possible (it may be
hard in the beginning but just work up to it).
3. Now push up with your other hand and get into push up position.
4. Lower yourself down one hand at a time back to starting position. That is it, that’s one
rep!

Strong Body Guide Volume I 215 Copyright © 2016 Diary of a Fit Mommy LLC.
UPRIGHT ROW
1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less
than shoulder width.
2. Use your side shoulders to lift the dumbbells as you exhale. Continue to lift them until
they nearly touch your chest.
3. As you lift the dumbbells, your elbows should always be higher than your forearms.
4. Lower the dumbbells back down slowly to the starting position.
5. Repeat for the recommended amount of repetitions.

1. Lie flat on your back on the floor / mat with your knees bent and feet flat on the floor.
2. Slowly lift both feet off the floor. Straighten your knees until your thighs are vertical to
the floor. Put your hands on your thighs.
3. Gently exhale. Use your abdominals to bring your head and shoulders of the floor, curl-
ing the spine. Reach your hands along your thighs toward your ankles.
4. Continue curling upward until the tips of your shoulder blades lift completely off the
floor. Hold this position for 5 sec. Slowly return to your starting position and repeat the
movement.

1. Lie on your back with your legs extended straight up.

2. Use your abdomen muscles to lift your torso off the floor as you reach your hands to-
wards your toes.
3. Return to start.

1. Begin standing with your feet shoulder width apart and your hands on your hips.
2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear
knee nearly touches the ground.
3. Drive through the heel of your lead foot and extend both knees to raise yourself back
up.
4. Step forward with your rear foot, repeating the lunge on the opposite leg.

1. Stand tall with your shoulders pulled back and your arms relaxed at your side.
2. Bend at your hip and lower your body down to the floor.
3. Walk-out into a push-up position and perform a single push-up
4. Walk yourself back to the starting position, stand back up tall and repeat.

1. Bend at the hips down to the left side of your body.

2. Reach down and touch the outside of the left foot with the left hand.
3. Raise the dumbbell in your right hand straight overhead.
4. Return to the starting position and alternate with the right side.

1. Without forming an arch of your spine, lie down on an exercising mat.

2. Raise your legs in a manner that your legs and knees form a 90 degree angle with the
each other.
3. Raise your legs in an inclined/tilted manner such that both of your thighs are either
touching each other or the lower one of them is touching the ground. Remember to ex-
hale while you do this.
4. Pausing for a while, flip to the other side.
5. You complete one rep when you have finished doing the exercise on both the sides.
6. Repeat as many number of times you wish to.

1. Squat, and twist left to hold the dumbbell on the outside of your left leg.
2. Exhale, and lift the weight diagonally across your body, ending twisted to the right with
the dumbbell above your head. Pivot on your left foot as needed.
3. Control the weight back up to the starting position to complete one rep.

1. Start with your body sprawled out on the floor in an X.

2. Lift your right hand towards your left shin, lifting your torso and keeping your belly
pulled into your spine, until you roll all the way up to balancing on your tailbone.
3. Lower back down and alternate sides. Try turning your foot out, still keeping the leg
straight, to get a deeper inner thigh workout at the same time.
4. Alternates sides.

Strong Body Guide Volume I 224 Copyright © 2016 Diary of a Fit Mommy LLC.
CONGRATS!
You have completed the Strong Body Guide! I cannot wait to see your progress photos!
You have worked so hard for the last few weeks and now that you are finished, I am sure
you are thinking about what’s next…

I will be releasing the Strong Body Guide Volume 2 a little later on so be on the lookout
for it!

Until then, feel free to complete as many rounds as you’d like of this program to keep up
your fitness and to keep reaching your goals!

In the new guide, there will be:

• 12 more weeks of fun and challenging workouts
• New weekly workout challenges to keep you on your toes
• New and advanced exercises to keep your progress going

See you soon!

XO,
Sia

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