PRE-SALE BEGINS TOMORROW!!!!
FRIDAY MARCH 5TH - SUNDAY MARCH 7TH ---
Begins at 7 am EST Friday & ends Midnight EST Sunday
PRE-SALE PRICE $15.99 + FREE US & INTERNATIONAL SHIPPING
REGULAR PRICE $19.99
Estimated Shipping date is April 6th
Fit and Strong is two workouts on one DVD...and then some! You DON'T have to be pregnant to do this workout! It is a GREAT workout for anyone at any time.
Follow these links to preview clips:
Fit and Strong Introduction
Prenatal Upper Body
Postnatal Circuits
It is created in circuits so you have options. If you're short on time or energy, just do one circuit. There are some "extras" too. Here is a breakdown:
PRENATAL WORKOUT:
Warm up to cool down is 58 minutes (that is including both the w/u & c/d)
Warm up totals 5 minutes
Cool down stretch is 5 1/2 minutes
Workout Format:
Circuit #1 - 18 minutes
Back, Chest, Shoulders
Equipment Used round 1: light weights (2 & 5 lb Dumb Bells), Band, Stability Ball, Bench,
Back Rows with Dumb Bells and then with Exercise Band
Reverse Flys on Stability Ball using light dumb bell (2 lb)
Reverse Flys on Bench
Incline Chest Press on Stability Ball using 5 lb Dumb Bells
Incline Chest Press on the Bench using 5 lb Dumb Bells
Push Ups
Over Head Shoulder Press on Stability Ball with 3 lb Dumb Bells
Straight Arm Lateral & Front Raise with 3 lb Dumb Bells
Triceps Kickbacks - 3 ways with 2 lb Dumb Bells
Upper Body Stretch/Hydration - 1 minute
Circuit #2 - Legs - 19 minutes
Squats no weight
Squats on Stability Ball no weight
Plie Squats - no weight
Stationary Lunges with Band (adding biceps curl)
Front, Side & Back Lunges
Standing Inner & Outer Thigh Exercises with Band
Side Lying Inner & Outer Thigh Exercise on floor with no weight
Hamstring & Glute Exercises on All Fours - no weight
Low Back Stretch/Hydration - 1 1/2 minutes
Core - 7 minutes
Side Oblique Crunches
Incline Stability Ball Crunches
Stability Ball Planks
Side Lying Floor Planks
Stretch - 5 1/2 minutes
Question & Answer with APRN Midwife Melanie Melowcowsky - 7 minutes
POSTNATAL WORKOUTTotal running time is 1 hour and 11 minutes
Warm up is 5 minutes
Cool down is 7 1/2 minutes
Circuit #1 - back, biceps, legs - 14 minutes
Deadlift - Cathe Body Bar 14 lbs
Squatting Bicep curls - 5 lbs Dumb Bells
Low Lunge with Back Row - 5 lb Dumb Bells
Wall Squats
REPEAT Circuit using different equipment just Dumb Bells (5 lbs)
Deadlift with Dumb Bells - 5 lbs
Squatting Biceps Curl - 5 lb
Low Lunge with Back Row - 5 lbs
Wall Squats
Circuit #2 - Total Body - 23 minutes
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)
REPEAT
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)
water break
Circuit #3 - Abs & Upper Body 15 minutes
Abs prep
Chest Press with a Torso Lift (on floor with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on floor with 5 lb dumb bell)
Triceps Extension (on floor with 5 lb dumb bell)
Pushups (regular)
Military pushup
REPEAT using Stability Ball
Chest Press with a Torso Lift (on Stability Ball with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on Stability Ball with 5 lb dumb bell)
Triceps Extension (on Stability Ball with 5 lb dumb bell)
Pushups (regular)
Military pushups
Circuit #4 - Shoulders, Glutes, Core - 16 minutes
Superman doing just upper body (no equipment)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (no equipment)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise (using pink 2 lb Cathe Fitness Ball)
Supine Inner Thigh Squeeze (no weight)
REPEAT
Superman doing just upper body (using pink 2 lb Cathe Fitness Ball)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (using pink 2 lb Cathe Fitness Ball)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise using pink 2 lb Cathe Fitness Ball
Supine Inner Thigh Squeeze (no weight)
Cool down - 6 minutes
FRIDAY MARCH 5TH - SUNDAY MARCH 7TH ---
Begins at 7 am EST Friday & ends Midnight EST Sunday
PRE-SALE PRICE $15.99 + FREE US & INTERNATIONAL SHIPPING
REGULAR PRICE $19.99
Estimated Shipping date is April 6th
Fit and Strong is two workouts on one DVD...and then some! You DON'T have to be pregnant to do this workout! It is a GREAT workout for anyone at any time.
Follow these links to preview clips:
Fit and Strong Introduction
Prenatal Upper Body
Postnatal Circuits
It is created in circuits so you have options. If you're short on time or energy, just do one circuit. There are some "extras" too. Here is a breakdown:
PRENATAL WORKOUT:
Warm up to cool down is 58 minutes (that is including both the w/u & c/d)
Warm up totals 5 minutes
Cool down stretch is 5 1/2 minutes
Workout Format:
Circuit #1 - 18 minutes
Back, Chest, Shoulders
Equipment Used round 1: light weights (2 & 5 lb Dumb Bells), Band, Stability Ball, Bench,
Back Rows with Dumb Bells and then with Exercise Band
Reverse Flys on Stability Ball using light dumb bell (2 lb)
Reverse Flys on Bench
Incline Chest Press on Stability Ball using 5 lb Dumb Bells
Incline Chest Press on the Bench using 5 lb Dumb Bells
Push Ups
Over Head Shoulder Press on Stability Ball with 3 lb Dumb Bells
Straight Arm Lateral & Front Raise with 3 lb Dumb Bells
Triceps Kickbacks - 3 ways with 2 lb Dumb Bells
Upper Body Stretch/Hydration - 1 minute
Circuit #2 - Legs - 19 minutes
Squats no weight
Squats on Stability Ball no weight
Plie Squats - no weight
Stationary Lunges with Band (adding biceps curl)
Front, Side & Back Lunges
Standing Inner & Outer Thigh Exercises with Band
Side Lying Inner & Outer Thigh Exercise on floor with no weight
Hamstring & Glute Exercises on All Fours - no weight
Low Back Stretch/Hydration - 1 1/2 minutes
Core - 7 minutes
Side Oblique Crunches
Incline Stability Ball Crunches
Stability Ball Planks
Side Lying Floor Planks
Stretch - 5 1/2 minutes
Question & Answer with APRN Midwife Melanie Melowcowsky - 7 minutes
POSTNATAL WORKOUTTotal running time is 1 hour and 11 minutes
Warm up is 5 minutes
Cool down is 7 1/2 minutes
Circuit #1 - back, biceps, legs - 14 minutes
Deadlift - Cathe Body Bar 14 lbs
Squatting Bicep curls - 5 lbs Dumb Bells
Low Lunge with Back Row - 5 lb Dumb Bells
Wall Squats
REPEAT Circuit using different equipment just Dumb Bells (5 lbs)
Deadlift with Dumb Bells - 5 lbs
Squatting Biceps Curl - 5 lb
Low Lunge with Back Row - 5 lbs
Wall Squats
Circuit #2 - Total Body - 23 minutes
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)
REPEAT
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)
water break
Circuit #3 - Abs & Upper Body 15 minutes
Abs prep
Chest Press with a Torso Lift (on floor with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on floor with 5 lb dumb bell)
Triceps Extension (on floor with 5 lb dumb bell)
Pushups (regular)
Military pushup
REPEAT using Stability Ball
Chest Press with a Torso Lift (on Stability Ball with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on Stability Ball with 5 lb dumb bell)
Triceps Extension (on Stability Ball with 5 lb dumb bell)
Pushups (regular)
Military pushups
Circuit #4 - Shoulders, Glutes, Core - 16 minutes
Superman doing just upper body (no equipment)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (no equipment)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise (using pink 2 lb Cathe Fitness Ball)
Supine Inner Thigh Squeeze (no weight)
REPEAT
Superman doing just upper body (using pink 2 lb Cathe Fitness Ball)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (using pink 2 lb Cathe Fitness Ball)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise using pink 2 lb Cathe Fitness Ball
Supine Inner Thigh Squeeze (no weight)
Cool down - 6 minutes
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