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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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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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