GoodFitFam

PRs, PB and the fun pursuit

  • Speech + Feeding
  • Parenting
  • Workouts

Building Mini-Pumpkins for Halloween

October 27, 2014 by Karen 3 Comments

Nothing Scary about the Wolf if you’re ready for him.

Okay working workout mama’s! No matter how successful and far we have come as strong women all around, in the work force we are still faced (along with other groups of people) with @%#$*&^@#!!!

Thank god before my head scratch-er of a meeting that seemed more appropriate for 1950, I had a  great strengthening workout in to face the challenge I knew was coming. There is no better place to prep for an upcoming challenge or to recover from a bad day.  The weights don’t change or get better, but everyday you lift them you do.

I want to share a great resource on how I fit it a 30-minute super workout in a working mom time frame. This shoulder workout prepped me for a long standing battle to estalish the force to be reckoned with.  It probably doesn’t hurt to go sleeveless that day.   BRING IT!!!!

WARM UP
PNF’s (check out this video for more info) 1 set 15-20 reps with cables 5 lbs.
Arnold presses 20 lbs 15-20 reps

Seated Military Press 3 sets
40 lbs 8-10 reps
45 lbs 8 reps
50 lbs 8 reps




Superset 3 sets

Side dumbell lateral raise 20lbs. 8 reps
Front lateral raises 15-20 lbs 8-10 reps
Rear dumbell raise 15-20 lbs 8-10 reps

Share

Filed Under: Uncategorized, Workouts

Comments

  1. Anonymous says

    October 27, 2014 at 7:24 pm

    what books is that picture from? Hugging!? haha Love shoulder day.

    Reply
  2. Heather Smith says

    November 26, 2014 at 6:43 pm

    Haha, love the title of this blog post. Thanks for a workout that will fit into a working mom’s schedule.

    Reply
  3. Karen Rodgers says

    March 28, 2015 at 12:58 am

    Yes, 30-minutes is better than nothing. Making the most of those minutes to get an effective workout is possible and necessary. Pure survival on some days.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

Speech + Feeding

Why Picky Eaters LOVE McDonalds

Kid’s Who Say, “I can’t”.

Be flexible and other Social Dynamics

Address the Social and Emotional Impact of Food for you and your Kids

Getting Your Kids to Eat New Foods.

Workouts

Use this Routine for Eye-Catching Biceps

Fried Shoulders

The 5 am Happy Hour

Sunday Morning Back Routine

My Silver Lining Lat Workout

Parenting

Increase Your Optimism, Gratefulness & Technique for 2018

Getting Kids to Try New Foods

Develop Healthy Eating Habits by Changing your Kitchen Defaults – Part 1

Oh Crap, We’re now HomeSchooling! Resources for Organized Learning anyone can use

Beat Decision Fatigue

Copyright © 2023 · Magazine Pro Theme on Genesis Framework · WordPress · Log in