#WorkoutWednesday: Snowy Blues At Home Full Body Circuit

Happy Wednesday All!

Sometimes, it’s too cold to walk or get motivated to go to the gym! Fear not! This is an equipment free full-body circuit you can do to get in a quick workout at home. Check it out below:

5 Minutes – Stretch/Warm-up

Circuit – Complete 4 Rounds 

20 Squat to Oblique Crunches

10 Push-Up Burpees

20 Russian Twists

15 Curtsey Lunges

20 Shoulder Plank Taps

12 V-Sit Ups

20 Calf Raises

5 Minutes- Stretch/Cool-Down

After finishing this quick circuit, be sure to check out the 12 Days of Fitmas Challenge! Today is the first day of Christmas, and you don’t want to miss out!

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#WorkoutWednesday: Back Day

Happy Wednesday Day All!

As a college student, I am counting down the days until winter break starts! This semester has been good to me, but I am ready for new classes and a different routine. However, even with my academic rut, my workouts have been on point lately! Check this one out below!

3×10 Pull-Ups [Warm up — Can Use a Resistance Band to Add Assistance if Need Be!)

4×10 Barbell Rows

4×12 Wide Grip Lat Pull Downs 

3×15 Wide Grip Seated Rows

3×12 Close Grip Lat Pull Downs 

3×15 Back Extensions [Weighted or Unweighted]

What did you workout today?

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

 

#WorkoutWednesday: Killer Shoulder Workout

Happy Wednesday All!

I started off this week with a killer shoulder workout! Check it out below:

4×8-12 Military Presses (increasing weight)

4×12 Seated Lateral Raises 

4×10 Barbell Front Raises 

Superset 4×10 plate raises

4×10 Rear Delt Flies 

Superset 4×8 Incline Front Raises

3×10-12 Trap pulls 

How’d you start off your workouts this week?

Talk soon!

#WorkoutWednesday: Progressive Treadmill Run

Happy Wednesday All!

Looking to burn some calories before turkey day next week? Try this progressive treadmill run for your next cardio session!

Warmup: Walk for 5 minutes

The Workout: Increase your running speed every 5 minutes.  At the same time, decrease the incline you are running at. Complete one round for a total of 20 minutes.

  1. Run at 6.0 mph* and set incline to 3
  2. Increase speed to 6.5 mph and decrease incline  to 2
  3. Increase speed to 7.0 mph and decrease incline to 1
  4. Increase speed to 7.5 mph and decrease incline to 0

*adjust speed according to you!

Cool Down: Walk 5 minutes

What’s your favorite cardio workout?

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#WorkoutWednesday: Leg Day

Happy Halloween All!

To celebrate the holiday (and hump day!), I thought I would share another leg day. Check it out below!

4×10 Wide Stance (Toes Out) Back Squat

Superset: 4×20 Banded Squatted Toe Taps

4×12 RDLS

Superset: 4×10 Plate Wide Stance (Toes Out) Squat

 

4×10 Dumbell Reverse Lunge

Superset: 4×10 Bulgarian Split Squat with Hop

4×15 Cable RDLS

How are you all celebrating Halloween?

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#WarmupWednesday: Prepping the Shoulders

Happy Wednesday All!

I previously posted my first #WarmupWednesday demonstrating how I warm-up for leg day. Shoulders is another muscle group I always warm-up before jumping into my working sets. I started doing a shoulder warm up after my shoulder injury two years ago. Plus, it gives you time to mentally prep to have a great workout. Check it out below!

Complete 1 Round of 15-20 Reps on Each Exercise Without Rest

External Rotations

Screen Shot 2018-09-21 at 12.32.00 PM.pngScreen Shot 2018-09-21 at 12.32.09 PM.png

Lateral Raises

Screen Shot 2018-09-21 at 12.32.51 PM.pngScreen Shot 2018-09-21 at 12.32.40 PM

Front Raises

Screen Shot 2018-09-21 at 12.33.21 PMScreen Shot 2018-09-21 at 12.33.10 PM

Rear Delt Flies

Screen Shot 2018-09-21 at 12.34.35 PM.pngScreen Shot 2018-09-21 at 12.34.51 PM.png

Trap Pulls

Screen Shot 2018-09-21 at 12.35.24 PMScreen Shot 2018-09-21 at 12.35.18 PM

How do you warm-up your shoulders before your workout?

Talk soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#WorkoutWednesday: Growing Wings

Happy Wednesday All!

I don’t know about you, but Wednesdays are bittersweet for me. I know I am halfway through the week, yet, Friday is still two days away. However, fear no longer, this back day will top of your Wednesday and send you flying towards Friday. Check it out below:

Warm-Up: 3×5 Pulls-Ups (Or 3×10 if Assisted!)

Superset w/ 3×15 hanging leg raises

Workout:

4×10-12 Lat Pull Downs

Screen Shot 2018-09-22 at 11.20.13 AM.pngScreen Shot 2018-09-22 at 11.14.54 AM.png

3×12-15 Close-Grip Lat Pull Downs 

Screen Shot 2018-09-22 at 11.15.39 AM.pngScreen Shot 2018-09-22 at 11.21.58 AM.png

4×10-12 Seated Row

Screen Shot 2018-09-22 at 11.16.35 AM.pngScreen Shot 2018-09-22 at 11.17.15 AM.png

3×12 Dumbbell Rows

Screen Shot 2018-09-22 at 11.17.37 AM.pngScreen Shot 2018-09-22 at 11.17.46 AM.png

3×15 Low Underhand Cable Rows

Screen Shot 2018-09-22 at 11.18.26 AMScreen Shot 2018-09-22 at 11.18.35 AM.png

What’s your favorite back exercise?

Talk Soon!

Screen Shot 2018-09-02 at 10.52.50 PM

#Workout Wednesday: Stair Intervals

Happy Wednesday All!

I figured I would switch it up and squeeze in a quick 30 minute interval training session (on the stairmaster stepmill) between my classes instead of going for a run. Here’s what you do:

5 minute warm-up (easy level)

2 minutes on, 3 minutes off (4 Rounds Total)

  • The 2 minute period is your working interval. Pick a moderately challenging level and climb some stairs! (I kick it up to level 15-18 to increase my heart beat.)
  • The 3 minute period is your rest time. I usually decrease my working level by  3-5 levels depending on how I am feeling!
  • Repeat until you hit 25 minutes on the clock!

5 minute cool-down (easy level)

And that’s it!

What’s your favorite way to burn calories when you are short on time?

Talk Soon!

Screen Shot 2018-09-02 at 10.52.50 PM