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Intense Full Body Workout at the Gym

full body gym total body Oct 21, 2022

Whether you're just getting started in the gym or trying to get back into a routine, full body workouts are a great place to start. This one is INTENSE but that's why I love it. We're going to play with all sorts of gym equipment today - dumbbells, machines, the TRX, and med balls. Needless to say, it's hard to feel bored with this one!

Let's get started!

Exercise Terms to Know 

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

Triset: Similar to a super set but with 3 exercises performed one after another without rest in between.

The Workout

1. Dumbbell sumo squat (Pick 3 different heavy weights) 3x10 each weight one after the other. Start with the heaviest, drop to the next heaviest, then the lightest without stopping. 
2. Trx row superset with rainbow med ball slam 3x10 each
3. B stance hip thrust 3x12 each
4. Triset: Lateral raise  with alternating arm hammer curls with tricep dips 2x10 each
5. Machine chest...

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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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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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Total Body Dumbbell Workout


Total body workouts are a fabulous way to get your weight training done if you are a weight lifting beginner or if you only have a couple days a week to commit to working out. 

I swear by total body workouts for my clients who only have 3 days a week to train because total body training sessions allow them to hit all of their muscle groups with enough sets and recovery time to keep making progress - even with their time constraints! 

This workout is a dumbbell only workout. You only need a single pair of weights. However, if you have multiple sets available to you, I highly recommend going heavier for the lower body movements. Your legs can handle a much greater load and it's important that, to make progress, you are taking your sets close to failure with the weight sizes you have chosen.

I say this in almost every workout post but it's only because it's so important for your success: remember the 2 rep rule! You will know you have picked the...

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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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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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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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