Workout : Complex Bears!

"It's a complex, not complex" he said.

We were up a little earlier this  morning, and i looked at him blankly.

"It's called a bear.  Here's how you do it."

Picking up two dumbbells, he did five squats in a row.
The dumbbells just hung from his hands.

Then, he cleaned them from his waist to his shoulders, five times in a row, bouncing lightly on his feet.

Then, push pressed from his shoulders to up in the air.  Bending his knees and pushing up with the strength from his legs.  Five times.

"Do that.  Five sets."

"I can do that!"  I said.  And i did.

Then i rowed 500 m on the rowing machine, and logged my workout on fitocracy.com (where i am mamazee!)

All you need for this workout is a pair of dumbbells - i used 15 lb ones - and if you don't have a rower,  just go for a run around your block :)

Workout : Angie

This is an easy one!  Get going!  The only equipment you'll need is something to pull up on :) _ the rest is all you.  Break it into as many little sets as you need to, and add them up to one hundred of each exercise!

I'm splinting while i do the crunches- if you have a little pooch from having a baby - you may have diastasis recti- and shouldn't do traditional sit ups.

Instead, you need to splint (hold the sides of the muscle together) while doing a very very simple crunch (just lift head, not shoulders!)

(This website has great information with videos! including how to see if you have a diastasis.  Many pregnant women do get this, and it's fixable! )

And Teresa Tapp's "Putting Organs in Place" (she has generously put this in her "try Before You Buy" section of her website!)  maneuver works really well, not only before any ab work, but at random times during the day.  It works by just kind  of adjusting the organs that want to take advantage of a weak postpartum rectus abdominus muscle!

Workout : Powerlifting Starting Strength B

Today's workout:  Click on the video links!  It's better to do one repetition with impeccable form, than a whole bunch with bad form :)

warmup - 

Coach T                                         mama
overhead squats (just the bar)       Tupler technique crunches,
neck harness (90 lbs)                     splinting the diastasis
ab work

actual workout -

squats

4 sets of 5                                      3 sets of 5 repetitions
225 x 5                                           just using the bar
275 x 5
315 x 5
315 x 5

standing barbell presses

135 x 5                                          15 lb dumbbells x 5
185 x 3                                          20 lb dumbbells x 5
185 x 3                                           20 lb dumbbells x 5

power cleans

185 x 5                                           3 sets of 5 repetitions 
225 x 5                                            just using the bar
185 x 5