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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.

3....

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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.

Scarecrows

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 

Surrenders

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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Intense Full Body Bootcamp Workout

full body workouts Jul 27, 2019
 

Hi, Ladies!

I taught an awesome bootcamp class this week and wanted to share the workout these fit, wonderful ladies took on with me! Trust me, if you give this a shot, you're going to break a darn good sweat. 

This bootcamp entails bodyweight, plyometric, and resistance training exercises. You can opt to do this on your own, or rally a couple friends together to participate with you! For the group, we set up 6 stations. At every station, the ladies would perform a different movement. 

Participants spend 1 minute at each station and the workout is AMRAP so as many reps as possible of the movement at that station in 1 minute. After that minute, the group rotated to a new station. Once all stations were completed, we ran laps for 2 full minutes. 

After two full rounds of this, comes the... drumroll please....

CHALLENGE ROUND!

The group completed each station for 2 minutes (double the time of the first two rounds), and then another 2 full minute...

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Beginner Friendly Glute Workout

glutes workouts Jul 27, 2019
 

 

As a national level bikini competitor, glutes are a huge focus of my workouts! I don't know a single woman that doesn't want a round, perky set of glutes SO. That being said, I just HAD to share this workout with you! 

I used to think squats were the answer to all the booty problems. 

But over the years, I've learned the power of isolation exercises, lighter lifting, and resistance bands! 

You might have seen lighter lifting and thought, WHAT? Lighter?? 

Let me explain. 

Most people have weak, under active glute muscles. Add to that the fact that most women are quad dominant. 

This means that when the booty is weak, the quads take over to make the movement happen! Your body wants to find the path of least resistance to make the movement happen - whatever movement your brain is commanding it to do. 

So even if you're doing a glute focused movement like hip thrusts, if the weight is too heavy for the glutes, the quads come to the...

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55 Min Spin Class Routine, Drills, and Playlist

cardio spin workouts Jul 12, 2019
 

If you've never tried a spin class before, you're missing out! I'm a little biased as teach 2-5 spin classes each week but I promise you, you won't regret it if you give it a shot! 

The Benefits of Spin

Spin is a great form of cardio. It's lower impact than running and supports muscle building rather than working against it. For the entirety of the workout, you're challenging yourself with gear on the bike, which helps you build strong quads, hamstrings, glutes, and core. 

As a bikini competitor (currently in my improvement season), my goal is to add muscle size to my legs so it's vital that I choose my cardio wisely. I've found that cycling has had little to no effect on my ability to build my legs while also helping me to burn major fat. 

There's also a fabulous sense of community in an indoor spin class. You'll notice you feel a lot more motivated to push yourself when you look around the room and see people of all ages, sizes, and activity levels...

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