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6 Staple Dumbbell Exercises for Sculpting Upper Body

workouts May 28, 2020

You don't need to have tons of equipment to get a great upper body workout. This video takes you through 6 upper body sculpting exercises that should be staples in your routine. Although it can be fun to get fancy with your exercises, you can and should take time to truly master the basics shown here.

Focus on proper form, keeping each movement slow and controlled, and progressively adding more weight to the movement over time. That is the true recipe for muscle building success. 

The Exercises

1. Bicep Curls

1) Stand up straight with arms hanging at your side and dumbbells in both hands, palms facing in.

2) Raise both arms at once, twisting your wrists on the way up to an underhand grip, palms facing forward. Keep your elbows still and your upper arms stationary.

3) Slowly lower the dumbbells and repeat.

2. Tricep Kickbacks

1) Holding a pair of dumbbells with a neutral grip, stand tall with your chest up and core braced. Bend at the hips while keeping...

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At Home Back Exercises with Weights and a Resistance Band


Hey babe!

In this post, I'm going to demo some back exercises you can do at home with just a single dumbbell and a resistance band. I'm using a booty band here because that's what I had available but you could easily replace the booty band with a longer band loop or a band with handles. Whatever you have available will work. It's all about getting creative!

What You Might Not Know About Back Workouts

When I first got started with weight lifting, there was a lot I didn't know. (There's a lot to learn!) I would often find myself working the muscle groups I enjoyed working (or knew better HOW to work) over and over again and skipping other muscle groups. 

We tend to take back workouts for granted. Of course, there are huge benefits as far as improving your posture. But also, if your goals are aesthetic, back workouts are where it's at, girl! 

Most women that come to me for 1:1 coaching want to achieve some sort of hourglass figure. They want to look fit and...

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Glutes Workout at Home with Weights and Resistance Band

workouts May 10, 2020

Hey, babe!

If you're needing a booty workout routine for home, I've got you covered. Most people don't realize that there are a lot of exercises that are superior to squats for activating the glutes. 

Don't get me wrong, squats help (especially banded squats) and I certainly still include them in my routine. But there are so many exercises that you probably aren't using that make a huge difference! We'll cover some of those in this workout!

If your goal is to grow great glutes, focus on:

  • Hitting the glutes with a variety of different exercises and angles
  • Mind muscle connection
    • Pay attention to where you are feeling the movement. Many people have weak, under active glute muscles and, therefore, end up recruiting the quad and hamstring muscles to do the work instead. If you're not feeling the movement in the booty, pick a lighter weight and focus on squeezing the muscle. 
  • Performing a variety of rep ranges
    • The body adapts to rep ranges before it adapts...
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No Equipment Home Workout for Women

workouts Apr 08, 2020

Hi, love!

Chances are, if you're here, you're looking for help with your health and fitness during quarantine. I know our fitness routines are a little off right now with gyms being closed, but that doesn't mean you can't still get a great workout at home! 

My training and nutrition clients will tell you, their plans don't get easier because they've switched to home workouts! We just incorporate different techniques to keep the intensity up. 

And guess what?! You don't even need equipment to crush a workout. This no equipment home workout is one for the books. It was the first home workout I did upon quarantine starting, and WOO! Did it hurt... in a good way. 

All you need is your bodyweight. Get ready! 

Workout Instructions

This workout is meant to be performed circuit style. Perform 20 reps of each exercise. 1 round is 20 reps of each. You're going to perform 5 rounds total. Only take rest when you absolutely need it. 

Circuit workouts ensure we...

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Full Body Tabata Workout with Weights

total body workouts Feb 27, 2020

Hey babe!

Recently, I was asked what my go to workouts are when you don't have a ton of equipment available. You can still get an absolutely fabulous workout in with limited equipment. This workout only requires you to have a single pair of dumbbells... and a desire to REALLY push yourself! 

I always recommend Tabatas as a great option for nice quick, little to no equipment workouts.

Benefits of Tabatas

  • Improves cardiorespiratory endurance
  • A significant increase in caloric expenditure (it would take you much longer to burn the same amount of calories performing other forms of exercise)
  • Hits both your aerobic and anaerobic systems
  • Quick AND effective 

So what is Tabata training?

Tabata training is a form of HIIT that entails doing 20 seconds of high intensity work, followed by 10 seconds of rest. You are to complete 8 total rounds for a total of 4 minutes. The workout can be done with ANY exercises- bodyweight, weights, or cardio equipment workouts. 

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20 Minute AMRAP Workout for Glutes


Hi Babycakes!

One of the things I am constantly asked about in regards to building muscle, is building the glutes. I get it... every woman wants a nice perky butt. When it comes to booty muscles, it's important to incorporate a lot of glute isolation movements.

Squats are great, but they're not enough. It's also extremely important to vary rep ranges. Meaning, some days you're hitting 15-20 reps. Some days, you're hitting 8-12 reps. Some days you're hitting 3-5 reps. Your body adapts to rep ranges before it adapts to the exercises themselves. 

Today's booty workout is lighter weight, higher reps. We're going to hit 20 reps of each movement, as many rounds as possible before 20 minutes is up.

All you need is a resistance band and a set of lightweight dumbbells you can use for squat to presses. 

Get ready to feel the booty BURN!

Don't forget to pin this post so you can pull up the video when you're at the gym! (Pin is at the bottom of this post.) 


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Total Body Cable Machine Workout

total body workouts Jan 17, 2020

Hi babycakes! 

I know there's nothin' worse than being at the gym and there's limited equipment to work with. But it doesn't mean you can't still get a freakin' amazing sweat! 

Follow along on this workout video for demos of each exercise, my cool sloth socks, and a creepy painting in my apartment gym.... not sure what they're trying to do with the decor in here but I guess it kept things fun, right?! 

Step by step written instructions are below! Nailing down the form is important for injury prevention and optimal muscle growth.

Don't forget to pin this post for later so you can take me to the gym with ya!

Exercise Instructions 

This workout is meant to be performed 3 sets of 15 reps for each exercise. Pick a weight at which you can complete the whole set with good form and 2 additional reps if you had to.

If you pick a weight that leaves you feeling like you still have 10 reps left in the tank, the weight is too light. If you feel like you're...

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55 Minute Spin Class with Music & Drill Tutorials

cardio spin workouts Jan 10, 2020

Hi, Lovely! 

If you're new here, welcome! My name is Emily and I'm an online health coach, a national level bikini competitor, and of course... you might have guessed from this blog post, a spin instructor! 

A couple of months ago I thought it might be fun to post one of my fave little 55 minute indoor cycling class routines and it was a mega hit with you guys! 

And well... I have 3 notebooks jam packed with some seriously awesome calorie torching spin routines so I'm thinking this needs to be a regularly scheduled post on my little corner of the web! 

If you missed the first spin class routine, you can find it here.

If you do try these, I'd love to hear from you! Leave a comment down at the bottom of this post or shoot me a DM on instagram! Y'all gave me some fabulous feedback on the first routine, and I'm SO glad you loved it!

If you're ready for the second routine, you are in for a treat! Since my first routine, I've started...

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The Ultimate Dumbbell Workout for Women

workouts Dec 17, 2019

fit woman with dumbbells in the gym
fit woman with toned flat abs

Everyone's been there....

you get to the gym after work and there's 3 large men camped out at the squat racks with enough weight on the barbell to lift 5 of you, a squad of ladies doing what seems like 30 sets of glute kickbacks at the cable station, and a slew of pooped gym goers on the machines checking their phone between sets. 

What's a girl gotta do to get a workout in when everything's taken?!

Friend, I got you. Sometimes, it's just too dang hard to stake a claim to the equipment you wanted. But it doesn't mean you can't get a fabulous workout in anyway. 

I present to you...... drumroll please.... the ultimate dumbbell workout!

Buckle up, princess! Just because you only need a set of weights for this workout, does NOT mean it's going to be easy. You're about to get a great sweat.

But before we get started, let's find out why dumbbell workouts are great:

The Benefits of Dumbbells for Your Workouts

1. Dumbbells help you remedy muscle imbalances 

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Glutes Dumbbell Workout

dumbbells glutes workouts Oct 18, 2019


Contrary to popular belief, when you want to build the glutes, squats are actually NOT your best friend. Glute activation during the squat is much lower than during other glute focused exercises. 

Another thing women get wrong is believing they need to lift super heavy 24/7 to build the booty. 

While heavy lifts are important, you want to vary your weight and rep ranges to prevent plateaus in progress. 

In this workout, we're incorporating much lighter weight and higher reps. The advantage here is that you can really focus on that mind muscle connection and ensure the glutes are pulling the weight.

Often as we go heavier with lower body exercises, the quads and hamstrings are recruited to pull the heavier load. When we go light, we can ensure the glutes are getting as much out of each movement as possible. Really pay attention to the glute contraction throughout the whole workout. 

Training Instructions

This workout is made up of...

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