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30 Minute Abs Workout

abs workouts Oct 16, 2019

Abs Aren't Made in the Kitchen

You've probably heard the expression, "Abs are made in the kitchen!" This isn't totally true though... yes, the kitchen is important when your goal is visible abdominal muscles. But the muscles themselves aren't created there. They're EXPOSED there. 

If you were to diet down to low enough body fat that your midsection tightened up BUT you hadn't done any ab training, there wouldn't be any muscle to see. 

You have to strengthen and grow the muscles via working them in the gym. This isn't just so you can see them. Having a strong core is vital for injury prevention. The core stabilizes your body for all of the free weight movements you're doing and also just within day to day life activities. 

This means you most definitely shouldn't neglect training these muscles. 

The following ab workout should take you about 30 minutes. It's a combo of fast, fun plyometric movements, bodyweight work, and a swiss ball exercise I...

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20 Minute Total Body Circuit Workout


Some days, you just don't have the time to commit to a full hour of training.. and that's OKAY!

Circuit training is a great way to get a seriously intense workout done in very little time. 

Training Instructions

This workout is meant to be performed in 4 rounds, 15 reps each exercise. Each exercise should be performed back to back without rest in between. Then, once you've completed 15 reps of each exercise, take 60 seconds to rest before starting the next round. 

The beauty of doing a total body workout circuit style is that you can give one muscle rest temporarily while working a different muscle. This is a super efficient way to use your time. Buckle up! You'll be swimming in sweat by the end of this. 

Exercise Instructions

Dumbbell Squat Thrusters

1. Stand up straight with your feet shoulder width apart and dumbbells resting on your shoulders. Bend your knees and move your hips backward as though you're sitting down in a chair. 

2. Drive...

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10 Minute Bodyweight Ab Workout


This ab workout is short n' sweet! I usually like to throw some core exercises in once or twice per week versus doing an entire ab focused workout. Remember, you use your core for many of the compound movements you're doing and for any movement that requires you to stabilize your own body.

It's still important to isolate these muscles to increase their strength at a faster rate so try incorporating this little circuit once or twice a week! 

It's fast, fun, and intense.

Training Instructions

The workout is meant to be performed circuit style with 15 reps in each set. This means you perform all of the exercises back to back (15 reps each) without rest. Once you've completed one set of all of them, take 60 seconds to rest and then repeat the circuit. 

This will complete your 2 rounds of the circuit. 

Exercise Instructions

Tuck Jumps 

1. Stand up straight with your feet shoulder width apart.

2. Bend at the knees and move your hips backward.


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Legs & Plyometrics Workout

legs workouts Oct 05, 2019

When I'm in the mood for a really intense sweat, sometimes there is no greater workout than a plyo workout! If you've never done plyometrics before, you're in for a real treat. It's a great way to get your heart rate up and keep it up for the entirety of your workout. Plyometrics are jumping movements that generally incorporate your body weight and some sort of explosive motion to break a serious sweat.  I like to incorporate plyos as a burnout second exercise in a super set. 

I chose to perform the below workout like so:

Superset A: Sumo Squats and Squat Jacks

Superset B: Curtsy Lunges and Jumping Lunges

Superset C: Lunge Twists and Frog Jumps

Superset D: Single Leg Deadlifts and Jump Squats

Superset E: Burpees without Pushups and Skater Jumps So every superset incorporates a plyo movement as the second exercise. The last superset has 2 plyo movements. 

When performing a superset, you execute the two movements one after the other without rest. Do the first movement,...

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4 Back Exercises for an Hourglass Shape

workouts Oct 03, 2019

Exercise Instructions 

Wide Grip Lat Pulldown

1. Sit at a lat pulldown cable station and grip the straight bar with an overhand grip, holding the bar as wide as is comfortable.

2. Lean back so that your chest is slightly facing up.

3. Pull the bar down towards the top of your chest.

4. Pause at the bottom and then slowly return to the starting position. 

Close Grip Assisted Pull Up

1. Choose a weight to assist you with your pull ups. The heavier the weight, the more assistance/easier the pull up will be. 

2. Reach above you and hold onto the close grips as you kneel on the padded surface of the machine. 

3. Lower yourself slowly without locking out your elbows.

4. Pull yourself back up to the starting position without letting the weight rest back on the stack.

Wide Grip Assisted Pull Up

1. Choose a weight to assist you with your pull ups. The heavier the weight, the more assistance/easier the pull up will be. 

2. Reach above you and hold onto...

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Boulder Shoulder Workout

workouts Oct 01, 2019

Exercise Instructions

Around the Worlds

1. With a dumbbell in each hand and an underhand grip, begin with your arms at rest in front of your body.

2. Bring your arms out and up above your head in one big circular motion.

3. Return to the starting position.


1. Pull a pair of dumbbells out from your sides and upwards, leading with your elbows until your upper arm is parallel with the floor.

2. Rotate your arms so that the dumbbells go above your shoulders and next to your head.

3. Pause and then return to the starting position.

Seated Shoulder Press

1. Sit on a bench with back support holding a dumbbell in each hand with an overhand grip.

2. Raise the dumbbells to your shoulders and rotate your wrists so that your palms are facing forward.

3. Push the dumbbells up and over your head until they touch by raising your arms.

4. Pause and then slowly return to the starting position.

External Rotation

1. Hold dumbbells at the height of your elbow and together in...

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Legs & Glutes Workout for the Gym

workouts Sep 29, 2019

Exercise Instructions 


1. Bring yourself down on your knees on an exercise mat with a barbell or weighted workout bar on your upper back. 

2. Lift your right knee up and place your right foot in front of you.

3. Follow with your left foot.

4. Bring your right knee back to the floor and follow with your left.

5. Repeat the same movement but leading with your left leg.

Kettlebell Sumo Squat

1. Stand up straight with a tight core, flat back, and a kettlebell clutched between two hands.

2. Position your feet wider than shoulder width and point your toes outward diagonally. 

3. Bend at the knees while hinging at the hips to move them backward. Keep knees in line with the toes as you squat downward. 

4. When your thighs are parallel to the ground, pause, and then slowly return to the starting position.

Lunge with Glute Kickback

1. With a barbell or weighted workout bar on your upper back, stand up straight with a tight core.

2. Step forward...

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What is the 80/20 Rule and Why Is It Important for Your Weight Loss?

nutrition Sep 27, 2019

You may or may not know that your weight loss is completely determined by calories consumed vs calories burned. The quality of your food has no direct effect on weight loss, but rather the quantity of food is what causes a swing in the scale. 

Unfortunately, this message is sometimes misconstrued by people who assume it means they can just eat pizza and ice cream all day. This is not the case. The quality of your food affects your energy levels and your overall health and well being so it is still extremely important to take into consideration. 

On the other hand, there are people who miss this message altogether and believe that the quality of their food is responsible for weight loss results. These individuals try to eliminate any and all “dirty” or processed foods from their diet in an attempt to achieve results. This is also the wrong approach.

These two faulty methods lead me to one very important principle for achieving your fitness goals: the...

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5 Mistakes to Avoid as a New Weight Lifter

gym beginners Sep 25, 2019

With so much contradictory information out there, it can feel overwhelming to figure out your game plan as a weight lifting newbie. There are a few mistakes I find most often in new lifters (some of which I myself was guilty of when I started!) This list covers 5 of the most common mistakes you should avoid as you begin a weight lifting routine. 

1. Thinking You Need to Bulk

I was definitely guilty of this assumption when I first started weight lifting. Bulking is not necessary to build muscle. There are a few things to note here.

As a new weight lifter, you can actually build a significant amount of muscle while losing fat in a calorie DEFICIT. (A deficit is when you’re burning more than you’re consuming.) Therefore, if you’re someone who’s just getting started, if you would like to tackle both of these goals at once, you CAN. You will see significant progress in both goals at the same time because your body has not yet adapted to an...

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5 Features of a Healthy, Fitness Conscious Mindset

mindset Sep 23, 2019

When it comes to improving your health and fitness, your mindset is half the battle. Your inner dialogue affects the actions that you take and your attitude along your health and fitness journey. 

Below, I cover 5 statements that are important key features of a healthy fitness conscious mindset. It's okay if you're not yet at a place where all 5 statements resonate with you. Each point provides an action step for you to take so, if you're not there yet, you have an actionable plan to incorporate these themes into your mindset. 

Please note that these are general tips for improving your mindset around food and your body from the perspective of a fitness professional. But if you're deeply struggling with disordered eating and body image, you should see a qualified professional in that area of expertise. 

1. “I workout because I love my body not because I hate it.”

The healthiest way to start or maintain a workout routine is to come...

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