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Total Body Gym Workout

 
 

Hi Love!

Today's workout is a total body strength workout. Total body workouts are fabulous when you're just getting started with a training routine. Total body workouts allow you to train as little as 3 times per week, still hit each muscle group sufficiently to make progress, and get proper recovery time for each muscle. This lower training frequency makes it easier to stay consistent with your routine in the long term. 

Let's dive into the terminology you need to understand for this workout.

Exercise Terms to Know

Superset: Perform 2 exercises one after the other without rest in between

Example: Below, when it says "Step ups superset with reverse hyperextensions off bench," you would perform 12 steps ups and then 12 reverse hyperextensions immediately after without rest in between them. Once you've completed 12 reps of both exercises in the superset, rest, and then repeat 3 more times for 4 total sets.

The Workout

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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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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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Fitness for Beginners: Your Guide to Getting Started

beginners Jul 14, 2019
 

I remember what it was like to wander around a gym for the first time. I looked around at all the machines I didn't understand how to use, the bodybuilders that clearly lived there and knew how to use them all, and the endless rows of dumbbells waiting for someone who knew what to do with them. If I had gone there all by myself, I probably would have just left out of fear of looking like the newbie who didn't know what they were doing...

It's intimidating! But it doesn't have to be. 

I'm creating this guide to be what I wish I had when I was at this stage of my fitness journey. Years ago, I was you. Every person you see in the gym was there at one point!

So don't give up if you're new to working out and a little overwhelmed. Help is on the way! 

Here's what you need to know: 

1. Start with a very small, manageable time commitment.

If you've never worked out before or you've been on a break from it for a period of time, start small! Don't expect yourself to...

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