Jen Malmstrom's Mommy4Muscles

Are you looking to get in shape? Are you looking to stay in shape? Are you looking for a little motivation? Me too!!! Welcome to Mommy4Muscles! !!!

06/22/2016

Today's workout is a cardio fat-burn!!! Each round takes 20 minutes!!! Set your timer for 30/50. 30 sec high knees 50 sec work. Life is what you make to so get after it!!!!!

* do 30 seconds high knees before each exercise
1. Rolling Situp - lay flat roll up through core touch toes SLOWLY roll back down repeat
2. Split Leg Lift (right) - lay on your left side raise left leg in air keep it there now bring your right leg up to tap your left repeat
3. Split Leg Lift (left) - lay on your right side raise right leg in the air keep it there now bring your left leg up to tap your right repeat.
4. 1 Leg Tricep Squat (right)- using a bench or a chair place your fingers forward so they gave your toes raise your right leg in front of you lower down into a tricep dip then bring it back up to a 90 degree angle, repeat
5. 1 Leg Tricep Squat (left) - using a bench or a chair place your fingers forward so they gave your toes raise your left leg in front of you lower down into a tricep dip then bring it back up to a 90 degree angle, repeat
6. Side Lunge with Knee Cross (right) - side lunge to the right then when coming back to standing press through left heel and take right knee to left elbow, repeat
7. Side Lunge with Knee Cross (left) - side lunge to the left then when coming back to standing press through right heel and take left knee to right elbow, repeat
8. Clamp - lay on your back with feet and hands raised straight above you, open arms and legs out to the side then press back together, repeat.
9. Forward Fold Jump - stand straight raise arms overhead bend over and reach for toes, be sure to bend at the waist and try not to bend your knees, if you can't touch the floor that's ok as long as you are feeling the stretch it's great, then once standing sink down into a squat then jump up, repeat from beginning.
10. Seated Twist Stretch - sit straight up with legs out slightly parted in front of you. bring your arms in front of you, twist your right arms as far behind you as you can, make sure you are using your core to twist bring right arm back to front repeat on the left side.
11. Side Tap Reverse Plank - come into reverse plank with your fingers pointed towards your toes, tap your right leg to the side then your left, repeat.
12. Kneeling Side Bend - come down onto your knees bring your arms over your head, lower your right arm down so your fingertips touch the floor come back up repeat on the left
13. Chair Twist - come into chair pose (or a narrow squat) bring your arms in front of you into a prayer pose twist so your left elbow taps the outside of your right knee repeat on the right side. make sure you are staying as low as you can in that chair pose.
14. Unicycle - lay on your back bring your left arm behind your head and your right arm lays out to the side. bring your left knee up to a 90 degree angle leave it there, now bring your right knee in and cross your left elbow over to tap the right knee, straighten the right knee tap the right foot and repeat.
15. Unicycle - lay on your back bring your right arm behind your head and your left arm lays out to the side. bring your right knee up to a 90 degree angle leave it there, now bring your left knee in and cross your right elbow over to tap the left knee, straighten the left knee tap the left foot and repeat.

Repeat 1-3X

06/21/2016

Today was a total body sweat fest of a workout!!! One round only takes 12 minutes so no excuses!!! I started with a 6 min warm-up...for breakdown see below...

Warm-up - 30 sec each exercise repeat 3x
1. High knees
2. Alt. Reverse lunge overhead press
3. Butt kickers
4. Jump rope (I just pretended to use a rope, I seriously suck at really jumping rope 😜)

Work-out - 50 sec work 10 sec blissful "rest" - repeat 1-3x depending on how hard you wanna go today
1. Burpee
2. Single leg deadlift (right leg extends behind you)
3. Single leg deadlift (left leg extends behind you)
4. Burpee with low jack (power jack)
5. Step- up kick back (step up with left foot kick back right)
6. Step-up kick back (step up with right foot kick back left)
7. Sit to stand (sit on a bench or chair raise one leg in front of you and press up through standing leg, alt legs)
8. Burpee to x-jump (I like to call it the cheerleader jump)
9. Sumo squat twist right leg (squat then twist your left elbow to your right knee)
10. Sumo squat twist left leg (squat then twist your right elbow to your left knee)
11. Pendulum squat (start with legs together when you stand kick your right leg out to the side with your knee facing forward, squat and repeat on the left side)
12. Cross cross donkey kick (get on all fours kick your right leg under your left arm bring it back then kick your heels to your bum, repeat on the other side).

Make sure you take time to cool down and stretch!

That's the workout!!! It's tough not gonna lie but you can do it!!!
I used 10lb weights and a hot pink storage box for the exercises!!! No excuses friends. Get after it!!! YOU are the designer of your body and your life, so make it hot and healthy!!!!

06/15/2016

My workout today! Give it a try....

Making my way back from a medical procedure has been physically and emotionally challenging for me. More days than not I have been frustrated that I am not making the progress that I would like to see. It's on these days that I tell myself to put on my Nikes and get after it!!! No one can make the changes I want to see but me.
Today I did a Bodyweight HIIT workout. All the equipment needed is a badass attitude and your Tennis shoes!!! Give it a try. One round takes approx 28min. Set your timer for 40/60 (40 sec high knees or butt kickers) (60 sec strength).

#justdoit #yesican #girlpower #fitmomma #noexcuses

06/15/2016

Making my way back from a medical procedure has been physically and emotionally challenging for me. More days than not I have been frustrated that I am not making the progress that I would like to see. It's on these days that I tell myself to put on my Nikes and get after it!!! No one can make the changes I want to see but me.
Today I did a Bodyweight HIIT workout. All the equipment needed is a badass attitude and your Tennis shoes!!! Give it a try. One round takes approx 28min. Set your timer for 40/60 (40 sec high knees or butt kickers) (60 sec strength).

#justdoit #yesican #girlpower #fitmomma #noexcuses

06/02/2016

I have a super busy day with the kids today, but I MADE time for this quick 20min cardio workout!! It will get your heart-rate up for sure and all these exercises work your entire body...BONUS!! Each round takes 5 min. Set your timers for 10sec rest/ 50sec work!! Have a great day and get after it!!!!

06/01/2016

Super sweaty workout this morning!!! Give it a try!!! HIIT STYLE 22 min for 1 round. I did 2 rounds with 2:00 min recovery between rounds. Set your timers for 30 seconds cardio 50 seconds strength with 10 seconds rest in between cardio and strength!!! I did this whole workout at home while my kiddos watched a show. No excuses!!!

07/12/2015

To all my workout peeps out there in Montevista Boot Camp, @ #mountainsidefitness and Smart Gym. See you all in class next week!

07/07/2015

Good morning!!! Happy Tuesday! Today I have a couple of core exercises for you. You can add these onto your existing workout or do them as stand alone exercises. Enjoy your workout and make healthy choices!!!

07/06/2015

Our magnificent backdrop for boot camp this morning! All the ladies worked hard!! Make it an awesome Monday.

07/06/2015

My quote for the week...get after it this week!
Make healthy choices and remember fitness is 80/20. 80% diet 20% exercise. You can't out run your fork!!!

06/30/2015

Happy Tuesday!!! Here are 2 awesome exercises for you to rock out!!! Add these to an existing workout or do them on their own. Make healthy choices!!!!

06/21/2015

Finally feeling back to myself!!!! So....a little vacation workout was necessary!!!! #feelsgoodtosweat!!!

06/19/2015

Food for thought on this Fit Friday...

06/16/2015

Are u getting your workout on today????

Whew! Just cause I am at home with a sick baby doesn't mean I am going to skip my workout!!! Killer HIIT workout...for sure coming to a class near you 😝👍🏻💪🏻

06/16/2015

Whew! Just cause I am at home with a sick baby doesn't mean I am going to skip my workout!!! Killer HIIT workout...for sure coming to a class near you 😝👍🏻💪🏻

06/16/2015

Started my week off with a sick kiddo 😓but it didn't keep me from getting in a quick workout while she was watching a show. I did PIYO hardcore on the floor!! Only 30 min but man did I break a sweat!!! I always feel so much better after a workout!

06/11/2015

Hi everyone!!! Here is a quick workout bi us video. The exercises for today are plank to warrior III and a down dog push-up. As always you can do these on their own or add to an existing workout. Both of these exercises are fantastic total body exercises. Enjoy!!!

06/10/2015

Hi all! Here is a quick bonus workout video with 2 amazing cardio moves from my TABATA class. Do each exercise for 30 sec - 60 sec depending on your fitness level. With the knee repeater make sure you do your right and left side . Have fun rocking these amazing moves!!!

06/09/2015

Started my day teaching an amazing TABATA class at #mountainsidefitness Everyone came to work this morning!!! Wanna try this workout? Go for it! Each round is 4 min do each exercise for 20 sec with 10 sec rest between the exercise. Each round has 2 exercises I typically do each exercise 2x (20 seconds work 10 sec rest 2x) then switch to the second exercise and then repeat first exercise. Repeat until 4 min is up. Once you have completed 1 4 min round take a 30sec - 1 min recovery depending on your fitness level. Questions? Comment below or send me a PM. Do something healthy for yourself today!!!

06/07/2015

New fun toys!!! Can't wait to think of all the ways I can use them in my workouts!

Ooh look what came in the mail today!!! Boot Camp peeps you are going to see this stuff in the very near future! #trainerlovesnewequipment

06/07/2015

Ooh look what came in the mail today!!! Boot Camp peeps you are going to see this stuff in the very near future! #trainerlovesnewequipment

06/06/2015

After a long week of strength and cardio classes and I am ready for some Yin Yoga!!! Ready to get my Namaste on. What are you doing for yourself this weekend?

06/04/2015

Ever have one of those days where you just aren't feeling it? Today was one of those days for me I REALLY wanted to stay in bed this morning...but I pulled it together and got myself up and out to teach my 5:30AM Muscle Class at #mountainsidefitness My 5:30AM peeps gave me the energy and motivation to rock out the Drop Set class I had prepared!!! That's one of the many reasons I love group fitness. The community, friendships and encouragement REALLY REALLY help along your fitness journey! Do you do Group Fitness? If so what is your favorite type of class? If not and you are in the Phoenix area message me and I can get you a pass to come to one of my classes. 😀😊💪🏻👍🏻

06/02/2015

Hi there!!! Happy Tuesday!!! Here are a few bonus exercises for you guys!!! You can do both as stand alone exercises or add them onto your existing workout. The exercises are:
Oblique V-up - lay on your side and roll back onto your hip. Lay your bottom arm out in front of you like a "T". Take your top hand and sit-up and try and tap your toes

Superman - lay on your tummy and raise your arms and legs off the ground at the same time. The goal is to lift your entire chest off the floor.

Get after it today! Make healthy choices!

06/01/2015

Lunch! Healthiest meal of the day!!! Yum. What are you having for lunch today?

05/29/2015

Today I am reflecting back on my own personal fitness journey. Four years ago I could have never have accomplished what I did this morning...I taught a strength cardio class and a spin class back to back. Now that I am done teaching for the day I have been reflecting on how the heck did I get here? It all started with a decision to make a change and I slowly got the courage to go into a group fitness class at the gym. I was so intimidated and stood in the back corner for a long time. After some time passed I started to meet some really nice people in class and formed friendships. It was with their encouragement that I really started to gain more confidence and then from there the sky was really the limit. So invite that friend of yours to class with you or reach out in class and introduce yourself to someone new. I bet they are feeling a lot of the same things that you are!! Get after it today!!!
#dontstopbelieving #friendsareencouragement

05/28/2015

Could not resist!!! Sometimes what you wear to your workout inspires you to get it done! Some of my faves are Lululemon, Athleta and of course Nike!!! What are your faves?

05/26/2015

Happy Tuesday!!! Here is a quick video with some fun cardio exercises. Perform each exercise for 30 sec. You can combo these with a strength workout or repeat each exercise 3-5x for a quick cardio burst workout!! Have fun and make healthy choices

05/25/2015

There are not enough words of gratitude to express how thankful we are for your service and sacrifice. Taking time on this Memorial Day to remember and honor you. 🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸

05/24/2015

Start the week off with a fresh perspective...Why Not You? #dontstopbelieving

05/23/2015

Just took Yin Yoga with Irene at #mountainsidefitness It was wonderful!!!! Cross training and stretching are so important in a healthy lifestyle. It's is all about balance. What are you doing this glorious Saturday?

05/22/2015

Tested out the new Apple Watch exercise app today while I taught spin class. I like that it let's you set a goal...what fitness goal did you set today? By the way you burn way more than 300 calories in my spin class 😉💪🏻

05/21/2015

On this Thankful Thursday I am THANKFUL for my soreness because that means all the effort I put into my workout is WORKING!!!! #nevergiveup #mybuttissoreandiloveit

05/21/2015

Happy Thankful Thursday!! Here are 4 Bonus exercises. You can do the exercises in addition to your regular workout for the day or you can do each exercise for one minute for four to five rounds to make a complete workout. Make healthy choices

05/20/2015

❤️ new nikes! Nothing like new shoes for a fitness trainer...

I wore my other pair out!!! Nothing better than a new pair of shoes to continue kicking butt in. #nikelove #trainergetsnewshoes

Videos (show all)

Good morning!!! Happy Tuesday! Today I have a couple of core exercises for you. You can add these onto your existing wor...
Happy Tuesday!!! Here are 2 awesome exercises for you to rock out!!! Add these to an existing workout or do them on thei...
Hi everyone!!! Here is a quick workout bi us video. The exercises for today are plank to warrior III and a down dog push...
Hi all! Here is a quick bonus workout video with 2 amazing cardio moves from my TABATA class. Do each exercise for 30 se...
Hi there!!! Happy Tuesday!!! Here are a few bonus exercises for you guys!!! You can do both as stand alone exercises or ...
Happy Tuesday!!! Here is a quick video with some fun cardio exercises. Perform each exercise for 30 sec. You can combo t...
Happy Thankful Thursday!! Here are 4 Bonus  exercises. You can do the exercises in addition to your regular workout for ...
Good morning all!!! Happy Tuesday for you! I was up bright and early this morning today to teach my 5:30AM TABATA class ...
Hi!! Happy Motivation Monday to all!!! Here is a short video with a quick high intensity bonus exercise to add to your e...
For this Thankful Thursday I am thankful for my mom!!! She's one amazing lady who I am blessed to call my mom and my bes...
It's Fit Friday!!! Here are three quick plank exercises that you can do alone or add on to the end of your workout! Here...
It's Thankful Thursday!!! What are you thankful for today?

Location

Telephone

Address

6320 E Hearn Rd
Scottsdale, AZ
85254
Other Gyms in Scottsdale (show all)
Conscious Cleansing Conscious Cleansing
2334 N Scottsdale Rd Suite 111
Scottsdale, 85257

Scottsdale Scorpions Football Scottsdale Scorpions Football
Scottsdale, 85257

Youth football organization teaching kids the game of FOOTBALL....Showing them what it takes to be WINNERS through HARD WORK & DEDICATION!

RedLine Athletics Scottsdale RedLine Athletics Scottsdale
14000 N Hayden Rd Suite 100
Scottsdale, 85260

Your Path to Performance. Redline Athletics is a National sports performance brand with facilities all over the country. We specialize in comprehensive athletic development and sports-specific training for athletes, especially those of 8-18 years of age.

Cactus Jiu Jitsu Academy Cactus Jiu Jitsu Academy
7302 East Helm Drive #2006
Scottsdale, 85260

At Cactus Jiu Jitsu, we help people feel safer and more confident through Brazilian Jiu Jitsu, a martial art that changes people’s lives. Learn self-defense, get fit, and have fun. Group classes & private lessons available for men, women, and children.

Goodness Gang Goodness Gang
2954 N Hayden Rd
Scottsdale, 85251

Fitness and Wellbeing

Splash Aerobics Splash Aerobics
Cottonwoods Resort - 6160 N Scottsdale Rd
Scottsdale, 85251

Splash Aerobics is the high-energy adult exercise program that delivers results better, faster and safer than traditional aerobics classes. 10 passes for $65. First class free!

Martin Pear JCC Martin Pear JCC
12701 N Scottsdale Rd Ste 201
Scottsdale, 85254

The Martin Pear JCC on the Ina Levine Jewish Community Campus is an inclusive community that builds connections to the Jewish community in a setting that enriches physical, mental, and spiritual growth. Visit linktr.ee/martinpearjcc for more information.

ReBarre North Scottsdale ReBarre North Scottsdale
17060 N Thompson Peak PKWY Suite C115
Scottsdale, 85255

REBARRE HAS CLOSED. Thank you for the amazing memories, electric energy in class, and sense of community that stays in our hearts long after the doors closed. ——————

FITLIFE Scottsdale FITLIFE Scottsdale
9332 N 95th Way, Ste 104
Scottsdale, 85258

Athletic Enhancement, LifeStyle Management (Personal Training), Functional Training, Athletic Training & Nutrition

Anytime Fitness Gym: Scottsdale Anytime Fitness Gym: Scottsdale
32409 N Scottsdale Rd, Ste 105
Scottsdale, 85266

Anytime Fitness is the world’s largest 24 hour gym and co-ed fitness center chain. Over 2 million members worldwide Why? Because it's convenient, affordabl

Downtown Pilates Studio Downtown Pilates Studio
4160 N. Craftsman Court #203
Scottsdale, 85251

Downtown Pilates Studio is Old Town Scottsdale’s only personalized boutique studio specializing in equipment based classic and contemporary Pilates.

The Danger Room Gym The Danger Room Gym
4130 N Goldwater Blvd
Scottsdale, 85251

Strength and conditioning training