resistance band

May Tabata

Let’s face it, the warm weather is here and for most of us we are just getting through our day and hoping to get outside for a minute. There are more events and fun happenings in the spring but that doesn’t mean you need to skip your workout. I love using TABATA workouts because they are super quick and super effective!! This workout can be done at home or in a gym and will take you < 30 minutes!!

EQUIPMENT NEEDED:

  • interval timer (recommend GymBoss App but there are others)

  • mat

  • weights (heavy if possible)

  • small resistance band (optional)

the workout

FOR EACH CIRCUIT SET INTERVAL TIMER APP TO 20 S WORK INTERVAL AND 10 S REST INTERVAL - 8 ROUNDS. THIS WILL TAKE YOU THRU EACH EXERCISE PAIR 4 TIMES AND TAKE A TOTAL OF 4 MINUTES PER CIRCUIT

CIRCUIT 1

Banded side shuffles (keep low)

Banded skaters

Rest 1 min before starting next circuit

CIRCUIT 2

Lateral bear crawl

Forearm plank jacks

Rest 1 min before starting next circuit

CIRCUIT 3

Lunge hold with shoulder press (alternate legs each round)

Mountain climbers

Rest 1 min before starting next circuit

CIRCUIT 4

Squat - hold heavy weights

Broad jump (aim for length of mat, with small hops on toes backward to repeat)

CIRCUIT 5

Down dog push up

Jump squat

Rest 1 min before starting next circuit

CIRCUIT 6

Hollow hold

Bicycles

Let me know if you have any questions!! Enjoy!

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Bodyweight HIIT

Determined to get back on that workout sharing grind. I am writing workouts constantly, and I know I need to share the love. Video demos are on the back burner at this time (just being honest) but remember you can message me or just google a how-to vid if needed! Enjoy.

EQUIPMENT NEEDED:

  • interval timer (recommend GymBoss App)

  • Band (optional)

  • Weights (optional)

the workout

Circuit: 45 S WORK: 15 S REST - REPEAT 3X

Banded squat step outs

Down dog to high plank to T rotation

Alternating reverse lunges with knee drive

Inch worm to push up

Forearm plank jack to heel lifts

Banded glute bridges

Bicycles

Mountain climbers


This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Lower Body Blast

Few things I love more than a good butt and leg workout to start the weekend! Your legs have some major muscle groups, which means the after burn last longer. Also, your glutes are crazy strong and can take a beating multiple days in a row, unlike other, more delicate muscles like your shoulders. Take advantage and work that booty multiple times per week. The below workout can be completed at home with minimal equipment, or in a gym. Let me know if you have any questions about the moves or need a modification! Give it a try and let me know what you think!

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equipment

  • Chair (for bulgarian split squat and feet elevated glute bridges)

  • A step (use the staircase in your house or a short step/bench)

  • Dumbbells or kettlebell

  • Resistance band

WARMUP:

30 s each: jumping jacks, squats, inchworms w/ push up at bottom, butt kickers

the workout

45 S WORK: 15 S REST - REPEAT CIRCUIT 2X

Static lunge lift and lower (Left leg, then Right leg second time through)

Hamstring walkouts

Goblet squat

Bulgarian split squat (Left leg, Right leg second time through)

Deadlift

Skaters

45 S WORK: 15 S REST - REPEAT CIRCUIT 2X

Weighted step down (Left, then Right second time)

Wall sit with weighted arm raise

Sumo squat (weight optional)

Feel elevated glute bridge

Kettlebell/Dumbbell swing

Banded side shuffles

30 s per ab move - repeat circuit 2x - no rest

Deadbug with heel lowers

Deadbug with arm lower

Bicycles

Plank hold

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Booty Call

Last week I subbed my favorite workout class- Booty Call at Inline. It was so fun! So guess what? I subbed again this week! Basically it is a strength class, so we’re using weights, kettlebells, bands, and whatever else we feel like, but were focusing on the legs and butt. It is so fun and also something I hold near and dear to my heart. It might sound silly, but after years in the gym I realized that squats weren’t building a butt, they were making my quads grow, quickly. Through the wonderful Bret Contreras I was opened to the world of glute building! I learned that A) your leg muscles are big and therefore create a great after burn 2) your glutes are strong so they can be worked, hard, multiple days a week 3) working your glutes tends to lend itself to activating your core, and arms, which leads to more tone all over! While I am not in a gym anymore, I still appreciate and focus on the importance of working the glutes. Sharing a fun butt workout here that I did last week. It can be done at home. I recommend having a band, set of dumbbells, and a kettlebell, but you could also go through all of the motions with body weight.

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EQUIPMENT NEEDED:

  • gym boss interval app

  • kettlebell (optional)

  • Set of dumbbells (can use 1 DB to replace kettlebell if needed)

  • resistance band (encouraged)

warmup:

30 s each: jumping jacks, squats, inchworms, butt kickers

the workout

40 S WORK: 20 S REST - REPEAT CIRCUIT 3X

Goblet squat with band above knees

Banded quadruped kickbacks (20s/leg)

Banded weighted glute bridge

40 S WORK: 20 S REST - REPEAT CIRCUIT 3X

Banded side shuffles

Banded reverse lunge step backs, alternating

Deep jump squat

40S WORK: 20 S REST - REPEAT CIRCUIT 3X

Kettlebell swing

Stationary lunges (20s/leg)

Sumo deadlift

optional burnout circuit:

Perform reverse lunges for one minute, followed by dumbbell squats for one minute, no rest. Repeat until you reach 10 minutes, will total 5 full minutes per move.

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Quick Booty Burn

Happy 2019 Friends!! I am so excited for this year. I have so much exciting stuff to share with you guys, and I promise my regular blog feed will be getting more love soon, but for right now, lets talk fitness. If you’re like 99% of the world you have some health related goal for 2019 and I sure hope it includes moving more!

Fitness is about movement, living actively, moving in a way that is sustainable and promotes longevity and health. If you are not moving your body intentionally, most days of the week, you’ve got work to do. For a lot of us, time gets in the way, which is why its important to me to share workouts that can be done anywhere and with little to no equipment. When you don’t need to get into a gym, a lot of barriers fall away.

I am all about the booty moves. Seriously, if you want a nice booty, you gotta work it! And truthfully, strength and stability start in the legs so whatever your movement of choice, booty work can always help! I am sharing some of my fav moves in a quick workout today to get your booty burning.

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to find a demo!

2019 - lets do this!

equipMENT NEEDED:

  • a mat

  • resistance band (recommended)

the workout

COMPLETE 30 reps of each exercise. For single leg exercises, complete 30 reps per leg. Repeat 4 times.

Sumo squat with pulse

Alternating reverse lunges (each leg)

Quadruped donkey kick pulses (each leg)

Side lying clams (each leg)

Banded glute bridge, narrow stance

Banded glute bridge, hip distance stance

Banded glute bridge pulses, wide stance

Burpees (omit if plyos don’t jive with you)


This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.

Full body booty (35 min)

Full body workout with booty focus. This will take about 35 minutes. While a timer works great, I LOVE the GymBoss app because it beeps when my time is done so I don't need to keep checking the time. Highly recommend!!

If you have confusion about an exercise or questions about making a move less or more challenging, please comment or contact me - my goal is to share workouts that everyone can do and I am happy to provide those modifications on request. Additionally, remember you can google any of the moves to get a demo!

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Equipment needed:

  • gym boss interval app

  • kettlebell or dumbbells

  • sliders or paper plates (optional)

  • resistance band (optional)

Warm up:

4 times through sun salutation A; foam roll as needed

the workout

Abs 40 s work: 20 s rest - repeat circuit 3x

knees to chest (plank position, feet on sliders, bring knees to chest)

bicycles

high knees

full body 40 s work: 20 s rest - repeat circuit 3x

push ups with ankle banded leg lifts at top

squat to overhead press

kettlebell or dumbbell swing

booty 40 s work: 20 s rest - repeat circuit 3x

single leg deadlift (right)

single leg deadlift (left)

reverse lunges (right)

reverse lunges (left)

squat with knee pulse back (band above knees optional)

 

This content is for informational purposes. Always seek the advice of a qualified health professional before starting or changing any exercise program.