Back shoulder circuit

Quick shoulder and back circuit.

Rows, shoulder press neutral grip, full lateral raises, and rear delts.

Do 3x sets of 20 each for beginners...5 sets of 20 for more advanced.

Watch full routine Here.

TRX circuit....20 minute workout

I love the TRX! It's such a great piece of equipment that you can even hang in your garage or home if you don't belong to a gym. 

Buy TRX here!

Watch full TRX video here!

Do these exercises 4x thru. Add jumping jacks, burpees, or jump rope between each set. 20 minute quick workout! 

Booty workout

Glutes....Booty....Bum....whatever you call it...we all want it to be lifted...perky...with zero cellulite!

It all starts in the kitchen. Eating healthy fruits and veggies..nutritious lean proteins...keep your foods clean. Eat often. Low calories but high nutrients! 

Cardio 3-4x a week.

And lift weights at least 2x a week. I lift 4-5x a week. 

Watch full booty workout here!

Booty and hamstrings circuit

Great ways to build your glutes aka booty and hamstrings using minimal equipment.

Do each of these exercise to failure...meaning until you can't do anymore. 5 sets each.
Try not to stop at your regular 12-15.
You want to be fatigued.
It's a workout!

Squats are some of my very favorite exercises to do because of the areas they work....booty, hamstrings, great for calorie blasting...keeping your heart rate up.

Buy Gymnic ball here.

Watch video here!

Chest Circuit....minimal equipment needed

Nobody wants to have bra fat including me!

Doing chest exercises and this circuit can help rid you of that unwanted flab.
Of course along with a clean diet read more Here about what I eat....and cardio....read more Here about the cardio I do.

I love doing "boy style" push-ups!! Makes me feel super strong and fit!
If your a beginner try "girl style" first ....work your way up to boy push-ups.

Do this circuit 4x and do each exercise to failure meaning don't just set a limit of repetitions. Do each until you can't do another one.


To watch entire video of this circuit click Here.

Buy your own BOSU Balance Trainer

Buy a Gymnic ball

Buy  KB PowerBands

See how small steps can make a big impact with Fitbit

Keeping your neck in alignment is very important and actually my neck and head could have been a bit straighter...aka not looking down.

Abs...no equipment needed

The real reason we all do ab exercises let's face it is to be ripped!

Yes I know there's all this talk about core strength etc...but I want a flat toned ripped 6 pack!

Do each of these exercises for one full minute. And do the full routine 3x. Your abs will thank you! 

Hello 6 pack! 

Watch full routine here.

Check out Affitnity fitness clothes! I love their tanks!

Don't forget to subscribe to my blog! 

Cardio when you have injuries

I love cardio and being that I have been a runner for 15 years...and have done some sort of cardio 3-5x a week for as long as I can remember it is REALLY hard for me to take time off!!

REALLY hard!

I love to run fast. 

I love doing sprints.

I love doing the step mill aka The Beast.

I love getting sweaty and feeling my heart pounding.

I love to do cardio! 

But my body is not loving the pounding right now.

Both of my hips have been giving me trouble for many years. Periformis syndrome.

And recently both knees are starting to "catch" while I am doing lunges, the beast, running, and squats.

So this week I've been taking it a bit easier...really paying super close attention to my form when lifting. Not lifting anything that seems to bother any of my injured areas. No running. No beast.

Watch my video chat about my injuries and cardio here.

So tonight I chose to do the Arc Trainer for 50 minutes...it felt great. Too great really. It's not super challenging which I normally like. It's pretty easy actually. But for now I'm ok with that. And it didn't hurt me at all. 

So my recommendation is if you are struggling with injuries...take it slow. 

Take some time off. 

Try something new that's a bit easier on your body. 

Yoga. Stretching. Hot yoga. Barre. Elliptical. Arc trainer. Lift upper body instead if lower. Walking. 

It's hard for me for sure but I know it's best for now. 

Shoulders and bis

A nice bicep and shoulder routine for you! 

Do 4 sets to failure...meaning don't stop at 12 or 15... Do as many reps as you can. 

Buy Resistance tube Here. These are so versatile! I use them almost daily! 

Buy Cap Barbell Dumbbell Set Here. Love this set.

Plyometric day

I love doing plyos!

Heart pumping sweating...good old fat and calorie burning plyos! 

So easy you can do them at the gym or at home. 

For these all you need is a jump rope.

First set jump rope 1 minute...switch it up doing running, jumping, super fast, and skip a step styles. Jumping rope is a full body workout...don't let the simplicity of it fool you.
Buy Jump rope here. 

Walking lunges shoot for 25. Advanced do 50.

Jumping jacks 25. Advanced 50.

Burpees 12. Advanced 25.

Squats 25. Advanced as many as you can.

Full routine 4x. 

Should take you 20 minutes or less.

Click here to view full workout....pips sign had something to do with her dolls...she couldn't wait to get in the video! 

Cardio to lose weight

I do cardio and I did a ton to lose weight after having my daughter!
Read Here and Here and Here for some other info about my fitness journey!

I had a c section with her and was not able to lift for 8 weeks so I walked....and I mean walked....a ton ton ton of walking! And I lost it all...took me a couple of months and yes it was hard but I did it!

After I reached my goal weight I don't need to do cardio daily...I do it about 2-3x a week.....And I lift 4x a week. 

My cardio used to be running...and I still occasionally run but typically I do the rolling stair master for 35-55 minutes per session...to maintain. 

I do HIIT (High intensity interval training) when I do my lifting in between sets....jumping rope,
jumping jacks, burpees, box jumps...and I don't stop when I lift...I don't take breaks in between
sets....keeping my heart rate high thruout me session.

To view my cardio info video Click here!!!

Booty Workout

As women we all want a nice firm lifted up booty....especially as we age and especially after we have babies.

I do booty exercises 2x a week...here are some of my favorites.

Let me know if you try them!

Click here to buy my tank from Affitnity....I love this new asymmetrical black tank....I wear a size medium in it. 

Buy bands here

Buy tubes here

Buy ankle cuff band

Straight leg raises

Donkey kicks

Full workout do 3x each fully through 

Band side to sides 25-50 

Band walks front and back 25 steps front and 25 steps back

Glute kickbacks using Velcro ankle cuff 25 each leg

Donkey kicks 25 per leg using tube

Straight leg raises 25 per leg using tube

Click here to view entire booty workout!

Shoulder DROPSET with HIIT

I love working shoulders!! 

They are one of my favorite body parts to lift....I think because it's instant gratification meaning you can see a difference as soon as you are finished! 

Just like you can with biceps...another fav!

Click here to watch entire video!

 Buy my Affitnity tank here and check out there other amazing clothes!

I'm loving my new shoes.....Buy Asics here ....! 

Plenty of cushion yet super cool! 

Bicep tricep DROPSET workout with HIIT

Bicep and tricep drop set workout...

What is a drop set you ask???

All drop set means is you start with the heaviest weight do as many repetitions as you can and then switch to a lower weight....do as many reps as possible and switch to another lower weight...

Example start with a set of 15 pound dumbells do as many reps as you can and then use a set of 12 pound dumbells...then 10s then 8s. Always doing as many as possible. This is a fantastic way to build muscle and we ALL need more muscle!!  

Do three rounds of these doing HIIT after each set...keep your heart rate up...burning more calories...so no stopping! 

Tricep extensions

Tricep extensions

Click here to watch full workout video!

Check out Affitnity for my turquoise tank. I'm wearing a size medium in this strappy tank! The quality is so amazing! New workout clothes obsession! 

Plyometric workout

Heart spiking plyometric moves can easily be incorporated into your strength training workouts.

They are a great way to burn extra calories and get your heart rate up. 

I like to incorporate plyo moves after 3 or 4 lifting sets. 

Especially on days when I'm not doing cardio!

Check out my full workout Here...

Below you will find goodies shown in video..thank you for supporting my blog and telling your friends about it!

Wooden plyo box
Jump rope

Chest circuit

I love doing chest exercises! Not only does it help with simple daily life things...carrying groceries..lifting heavy furniture...but I just feel stronger!! I love that I can chest press 27 pounds each hand! It has taken me several years to get there but man it feels good to be strong and not skinny now!

To view this full routine click Here.  Do full routine 3x through. No resting!! Keep your heart rate up!

Workout goodies available below! 

Nike watch

Mat

Stability ball

Weights

Medicine ball

My fav shirt is from Firedaughter clothing on etsy! She's the best!! 

AB Core Circuit

Short ab/core workout for you!

For the full workout click Here.

Click below for workout goodies..

Stability ball

Mat

Shoulder circuit

I love lifting shoulders!

It makes me feel Sooo strong!

Genetically I am a narrow girl. I have worked hard trying to balance myself out...hips and shoulders instead of being pear shaped.

Lift heavy girls!

Build those sexy muscles!! 

To buy goodies used in this circuit click below:)

Resistance tubes

Weights with stand

Click Here to watch the full shoulder circuit.

Ab workout

I get asked a lot on how to get abs...aka a 6 pack...ripped...

Especially from women after having a baby.

The number one way it diet.

Everyone has abs.

They are there...they are just "hidden".

So diet is the number one way to get a nice toned tummy! High nutrient rich foods.

Doing your cardio is the second way! Burning calories. Burning fat.

The third way is by doing ab exercise like you see below.

Watch 15 minute ab video here

Buy Stability ball here...it's the best ever!!

Buy floor mat here....the ones I use!

Flat weight bench