About Me

My Photo

I'm Katy! I'm a Phys Ed teacher, fitness and yoga instructor. I love fitness and fashion! Join me as I kick the crap out of you with my at-home HIIT workouts, and mostly make fun of myself.

Monday, 22 October 2012

Bad Ass Mutha Workout

Pin It Welcome, beautiful peeps! This one goes out to my ladies. Who would have thought you'd become accustomed to curling up to the porcelain gods? Who would have thought the number on the scale could grossly outnumber your husband's? Who knew your feet could resemble those of Shrek's?

My hat's off to you, mommas. Because EVERY. SINGLE. DAY we prove why we are the stronger sex. Or at least that's what I tell myself on a daily basis, while trying to squeeze my ass into skinny jeans. No male would do that. 

(Check out my other pregnancy workouts: the I'm Pregnant, Not Dead workout, the MILF workout, the Fit Preggo Stability Ball Workout, and the Hot Momma Medicine Ball Workout!)

Many people are still concerned with working out while pregnant. Check out this article in ClubLife Magazine that I wrote, outlining pregnancy and fitness per trimester! As always, check with your healthcare provider before completing any new exercise program.

Holy F. 
At this point in pregnancy, you are all bad ass muthas. You are a freaking champion for even thinking about working out. Thus, when you finish this workout you may always consider yourself one bad ass mutha. 

Make sure to fix your face when calling yourself bad ass.
Begin this workout with a 5 minute stationary cardio warm-up. Some examples include marching on the spot, step-touch, grapevine, and heel digs. Otherwise, put on your favourite music and MOVE! The more embarrassing, the better.

Complete this circuit three times and include a five minute cooldown (similar to your warm up). Depending how you feel, take anywhere between 10 and 30 seconds between each exercise. 

This should take you approximately 20 minutes!

Move #1: Wide Legged Squat with Row (20 each)

Begin with feet wider than shoulder width apart, and turn feet 45 degrees. Squat down keeping your back straight! 

On your way back to starting, bring your elbows as close together as you can.
Move #2: Bad Ass Mutha Plank (20 seconds)

Make sure your wrists are directly under your shoulders. Option is to drop to your knees.

Move #3: Table Top Chest Press (20 each)

Because I'll never be able to say this again, check out my cleave!
Begin with arms wider than mat-width. 

Bring chest down to the mat and push yourself back to starting. 

Move #4: Tricep Push Ups (10 each)

Begin with your hands directly under your shoulders. Look bad ass. 

Keeping your ELBOWS IN, bring your nose to the mat and press yourself back to starting position.
Repeat this circuit 3 times and then get someone to rub your feet while you secretly Kegel, and tell them over and over again what a bad ass mutha you are. 

You rock.


  1. I'm 25 weeks pregnant , and just did this workout. It was great. A little difficult but perfect motivator for tr day(:

  2. Ooooowwwwww! <3 Most people whimp out when desiging a prenatal work out, this killed my arms! Only change I would make is more lower body, but I'll use this for upper body days and then use a different routine (one I used before preggers) for lower body days. Thanks!
    Ilsa 29 weeks.

  3. My Dr told me to start working out I am almost 26 weeks and overweight and haven't done much. Can I do this?