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Bis and Tris Workout with Dumbbells

 
 

Hi Love!

This is not your average arm workout. This training session puts a fun spin on the classic bicep and tricep exercises we all know and love. Because let’s face it, it’s pretty boring to do the same old standard bicep curls and tricep kickbacks every upper body day. Sometimes you’ve just got to spice it up to stay engaged in your training sessions. 

Why not try something new in the pursuit of sexy sculpted tank top arms? You can find the full workout instructions below.

The Workout

  1. Dumbbell Triple Crush 4x10
  2. Dumbbell 21’s 4x21
  3. Alternating Arm Curls superset with Cross Body Curls 4x10
  4. Alternating Skull Crushers superset with Tricep Press 4x12

Exercise Instructions

Dumbbell Triple Crush

  1. With a neutral grip, hold dumbbells in both hands at your sides.
  2. Curl the weight in hammer curl fashion (with a neutral grip) to chest level.
  3. Press the weights up over your head so that your arms are fully extended above your body.
  4. Keeping...
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Dumbbell Leg Workout

 
 

Hi Love!

It’s officially my favorite day of the week - LEG DAY! 

I absolutely love training legs. I love the look of a woman with a strong, muscular, curvy lower body and I love being able to lift heavy.

Your quads and hamstrings are huge muscle groups so it’s important not to neglect them! I hit lower body 3x per week and really focus on lifting challenging weights for 8-12 reps. This rep range is best for hypertrophy, which basically means that this range is optimal for building muscle size. 

Benefits of Unilateral Movements

This training session contains several unilateral movements. Unilateral movements are those that focus on just one side of your body at a time. Examples include a single arm lateral raise, a concentration curl, and a dumbbell step up. 

There are 2 main benefits to incorporating unilateral movements:

1. Preventing and Treating Muscle Imbalances Between Sides

It’s very common for people to have a stronger and weaker...

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Full Body Strength Workout

 
 

Hi Love!

I am so pumped to share today’s workout with you! This training session is a full body strength workout using just dumbbells. You can do this at home or at the gym. 

I highly recommend total body training to ladies who are just getting started with a weight lifting routine because it allows every muscle on your body to get sufficient training volume in just 3 workouts per week.

When I have clients that are completely new to weight training OR clients who do not currently have a consistent training routine, I usually start them on 3 workouts per week. This is a challenging but also reasonable starting point. This allows them to build consistency, momentum, and confidence. Then once they are fully nailing the routine, we can discuss adding extra workout days if they desire. 

If you’re only able to workout a couple days a week or you’re just getting started with building a new workout routine, I highly recommend starting with total body...

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10 Bodyweight Exercises to Strengthen Your Core

 
 

Hi Love!

No matter who you are and what your training level is, having a strong core is endlessly important. Seriously! Don’t neglect it! Before we dive into some core exercises, let’s chat about the benefits that come from strengthening your core.

The Benefits of Core Training

The primary goal of core training is to strengthen the muscles that stabilize, align, and move the trunk of the body. 

Core training also does the following:

1. Develops neuromuscular control.

A consistent core training routine will help you develop better neuromuscular control. This is a fancy way of saying that you become more coordinated because your central nervous system and your muscles communicate more efficiently with each other, leading to more efficient movement.)

2. Better stability.

Core training is SO important for injury prevention. Your core helps you maintain balance and properly distribute forces during different movement patterns. If you are performing a lift...

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Shoulders and Arms Workout with Dumbbells

 
 

Today, we are focusing on building some beautiful sculpted shoulders and tight, toned arms. I'll be honest, shoulder training has always been my favorite. I love hitting them hard and being able to confidently rock a sleeveless top. 

So today we are taking the basics and spicing them up a bit with supersets, as well as single arm and slow negative variations for an added intensity challenge.

Woohoo! Get ready, girl. This one's going to be fun!

 

The Equipment

1-2 pairs of dumbbells should be sufficient for this workout. 

The best way to pick your weights is to apply the 2 rep rule to your lifts. The 2 rep rule states that the weight selected should allow you to complete the whole set with good form and still feel like you have 2 reps left in the tank if you hypothetically HAD to complete 2 more.

If you feel like you could pump out 10 more reps at the end of the set, you should select heavier weights. If you are failing on the last rep of every set or barely...

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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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