{workout wednesday} m.o.mFIT with Obi

Obi has shared his favorite stay-fit tips and easy workouts for moms below.

Obi has transformed many people all over the world through his fat loss system and his client transformations have been featured in national fitness magazines. On upwave.com, Obi features a series of workout videos aimed helping readers close the gap between healthy intention and action with easy-to-learn, easy-to-do exercises to stay fit.

Fitness Tips for Moms:

 § Drink eight glasses of water per day. This is good for the skin, digestive purposes and is a great natural appetite suppressant.

§ Workout at least three times a week, implementing cardio and weight-training for shape and weight maintenance.

§ Warm-up and stretch at least 10 minutes before you work-out to prevent any injuries.

§ Your diet is 80 percent of the battle. It is very hard to lose weight if you aren’t consuming a healthy diet, regardless of how much cardio you do.

§ Follow the 90/10 rule. Eat healthy 90 percent of the time and cheat 10 percent of the time throughout the week. If you are going to cheat, do it after the workout as your body will absorb the food better during the post-workout window.

§ Don’t be afraid of carbs. Carbs won’t hurt you as long as you don’t over consume them. The American Dietetic Association recommends a minimum of 135 grams of carbs per day for basic energy functionality and health purposes.

§ Age is not a crutch in obtaining the body you want.

§ Don’t be afraid of lifting weights. You will not get bulky and will build lean muscle, enabling you to burn more calories throughout the day. Lifting weights daily and doing cardio go hand in hand for fat loss.

Fit in 20 with Obi and upwave:

If you just have 20 minutes and some open floor space, you can stay fit at home and squeeze in a workout any time of the day. 

Doing this 20-minute fat loss cardio routine just four days a week will keep you on target throughout the fall. Moms can follow along with the video and keep a print-out of the exercises on hand for spare time.

· 20 Minute Cardio Workout At Home (Monday, Wednesday, Friday, Saturday)

o Jump over the towel or Side Jumps

o Run Around the towel or Circle Runs

o Heisman

o Suicides

o Catch and Back Pedal

o Squat Speed Bag

o Jump Rope

o Squat Upper Cuts

**Equipment need for this workout: A basic towel

10-Minute Abs:

This 10-minute ab routine twice a week will keep your abs toned until you hit the pool with the kids next summer!


Follow this workout routine with this video

· 10-Minute Abs (2 sets; Tuesday/Thursday)

o In and Out Abs

o Bicycles

o Scissors

o Legs Off The Ground

o Wide Leg Sit-Ups

**Equipment needed for this workout: A basic mat

12-Minute Legs:

Summer is a mom’s best friend for toned legs. The kids are home and you know what that means—play time! While chasing the little ones gives your legs a natural workout this time of year, moms tend to need some help when the kids are back to school and toning is just one extra chore. Luckily, in Obi’s 12-minute leg workout for upwave.com, moms can tone and sculpt their legs and glutes with twice weekly workouts that take less time than an episode of Dora.

· 12 Minute Legs Workout (Monday/Friday):

o Power Squats

o Wall Sits

o Calf Raises and Squats

o Lunges on Chair

o Squat Salutes

o Power Squats

**Equipment needed for this workout: Chair, Dumbbells or Weighted Object or Wall 

10-Minute Upper-Body Boost:

Start and finish the school week with a quick upper-body boost. The 10-minute upper-body routine quickly targets troublesome areas so moms can get toned and get going with the rest of their day.

· 10 Minute Upper Body Workout (Monday/Friday)

o Seated Butterfly

o Shoulder Dumbbell Press

o Dumbbell Curls

o Dumbbell Triceps Kickbacks

**Equipment needed for this workout: Chair, light dumbbells or weighted object

Follow Obi:

My twitter username is: @Obi_Obadike

My website is www.obiobadike.com

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