Workouts

Let's Get Sweaty! Here you will find a collection of my favorite workouts!



No Equipment Necessary Workouts
Hometown Workout - Perfect for when you are on vacation
Ski Bunny Bum - Some of my favorite Booty Burners
No Equipment No Nonsense Workout
Step It Up Total Body Workout - All you need is a set of stairs for this workout.
HIIT 15 Minute Sweat Fest
You Vs. The Sand Total Body Blast
Squat - Push - Sit Up WOD For Time
Fab Ab February
100 Pushup Challenge - 6 weeks to 100 continuous pushups
Bootcamp Park Workout - Grab a towel, water bottle, and jump rope and hit the park!
Pump up your core exercises - Three core moves to take your workout to the next level.
Park Bench Outdoor Strength Workout  - Head to the park, find a bench, and get sweaty.


Gym Workouts
De-Code the Weightroom - Your guide to the machines, lingo, and much more!
Bikini Bottom Workout - All you need is a medicine ball for this bad boy!
Stability Ball and Dumbbell Circuit - Total body circuit workout
Full Body Strength Workout
35 Minute Full Body Circuit Stength Routine - You'll need dumbbells, a barbell, leg press machine, pull-up bar, and dip machine
Two Dumbbells and A Jump Rope Sweat Fest - Grab a set of light dumbbells, one set of heavy dumbbells, and jump rope and get ready to sweat.
Head to Toe Toning in the gym
30 x 4 Circuit Challenge - You perfrom each exercise for 30 seconds and repeat the full circuit 4 times.
12 X 4 Power Circuit - You perform each exercise 12 times and repeat the full circuit 4 times.
Power Ten Workout - 10 reps of each exercise + you and a medicine ball = one killer workout!
4/23 Upper Body Bootcamp workout - 4 rounds, 23 reps of each exercise. One rocking workout.
Lower Body Blast Circuit Style - This 40 minute workout will have your lower body toned in no time!
Heart Pumping Leg Fun - A combination of legs and high intensity cardio intervals.
Happy Hump Day Killer - Total body workout using the kettlebell and TRX.
Nifty 50 and Tasty 20 Bootcamp
Sunday Total Body Torcher - Four rounds for time using the kettlebell, TRX, and medicine ball.
TRX and Kettlebell Power Half Hour - Total body HIIT workout in less than 30 minutes.
Total Body Love - HIIT workout using the rower, kettlebell, and barbell.
Kansas City Butt Kicker - Hotel gym total body HIIT workout. Hardly any equipment... no problem!
Monday Morning Jump Start - Sandbags, kettlebell, and pull-ups = a killer workout.
Kettlebell and BOSU Fun
Monday Tabata Workout - You a kettlebell and less than 30 minutes to a great total body workout.
Sweat Is Beautiful Ball Workout - All you need for this workout is a stability ball and medicine ball.
Total Body TRX & Tabata Workout - A TRX and kettlebell toast every muscle from head to toe.
Monday Morning Strength Work - This workout combines the TRX and body weight exercises for a total body workout.
Dumbbells and Gliders Oh My - Grab a set of gliders (or paper plates) and dumbbells and get ready to sweat.
Saturday Morning TRX Blast - Only have 30 minutes? No problem! Get to work with this quick TRX workout.

Lean Legs March Series
Getting Started with Lean Legs March - Week 1 Exercises
Lean Leg March 2014
Week 2 Exercises
Week 3 Exercises
Week 4 Exercises
Week 5 Exercises

Running Workouts
5 Mile Treadmill Interval Workout

Yoga & Pilates Workouts
Booty and Thigh Barre Burner Video
Pound Melting Pilates Video
Outer Thigh Barre Workout Video
Yoga For Runners - My favorite yoga poses for runners
Foam Rolling Fun
Sun Salutations - Don't have time for a full yoga class? Get your blood flowing with sun salutations!

Cycle Playlists
Hip Hop Crowd Pleasers
Cycle To the Movies
Can't Stop The Music 45 Minute Power Ride
80's Ride Playlist



Barre Breakdown Series
Second Position Plie to Passe - Focus on glutes, inner thighs, and quadriceps.
Parallel Squat With Ball - Focus on inner thighs and quadriceps.
4th Position Plie - Quadricep killer!!!
Side Series - Works outer thighs and glutes.
Flat Back - Focus on glutes and hamstrings.




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20 Comments »

20 Responses to “Workouts”

  1. Glad I found your blog and all your awesome workouts! Excited to try the Thigh barre burner one for sure!

    ReplyDelete
    Replies
    1. Do you know the 2 biggest reasons men and women stop exercising?

      1) Lack of time
      2) Lack of motivation

      Let's tackle "Lack of Time" today with 5 ways you can get your
      workouts done faster. After all, no one should spend more than 50
      minutes in the gym.

      Here are 5 ways to cut time from your workouts.

      a) Supersets

      I use "non-competing" superset. This means, choose two exercises
      for different muscle groups - and preferably completely opposite
      movements. For example, choose a push and a pull. That way, one
      muscle group rests while the other works...and you cut the rest
      time you need between sets.

      b) Choose a better warm-up strategy

      Don't waste 10 minutes walking on the treadmill. Instead, use a
      total body circuit of bodyweight exercises as a general warm-up, and
      then move directly into specific warm-up sets for your first two
      exercises.

      c) Pair dumbbell and bodyweight exercises together in your
      supersets

      This saves you time at home (you don't need to change the dumbbell
      weight between exercises) and in the gym (you don't need to fight
      for 2 sets of dumbbells).

      d) Choose Intervals over slow cardio

      The latest research shows more weight loss when people use
      intervals, and intervals take half as long to do.

      e) Limit the use of isolation exercises

      Pick multi-muscle exercises, such as squats, pulls, pushes, and
      rows. If you have time, you can squeeze in some dropsets for arms
      and shoulders if you want. However, if you only have 3 sessions of
      45 minutes per week, isolation exercises must be the first to go.

      In addition, don't spend more than 10 minutes per week on direct ab
      training. It's not efficient and won't give you rock hard abs
      alone.

      Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

      Workout less, live life more,

      Craig Ballantyne, CTT
      Certified Turbulence Trainer
      Creator of Turbulence Training

      PS - Don't know where to start?

      If you are a beginner, start by reading Dr. Mohr's nutrition
      guidelines...eating properly will be the biggest factor in your
      early success.

      Beginners should also start with the Introductory TT workouts to
      prepare their muscles for the upcoming intense training.

      For others, it's best to start with the Intermediate Level TT
      workouts. If those aren't enough of a challenge, you can move onto
      the Original TT workout and follow the 16-week advanced program
      right through.

      If at any time you need a break, try the TT Bodyweight 4-week plan.

      And then finish off with the TT Fusion Fat Loss program followed by
      the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
      Advanced TT fat loss workouts.

      After that, choose between the TT for Women or TT for Muscle
      programs to help put the finishing touches on your physique. All of
      these are included as bonuses with Turbulence Training.

      Get started on the road to fat loss with your very own copy of
      Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

      Delete
  2. Very nice and informative article, thanks for this post..

    ReplyDelete
  3. Well great information on doing workouts. I love doing Squats, and push-ups daily in evening. Earlier I used to see workout videos too to learn new tricks, but now I have joined yoga class and losing my weight easily and naturally.

    ReplyDelete
  4. Awesome blog. I enjoyed reading your articles. This is truly a great read for me. I have bookmarked it and I am looking forward to reading new articles. Keep up the good work.

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  6. Awesome exercises, I am doing HIIT full body workout for women , can you suggest me some cool down exercises?

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  7. I have not heard about before. Keep sharing more blog posts on this Community and get extra benefits with this ideas and knowledge.

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  15. reverse hypers are preferable, but I don't know too many gyms with a reverse hyper. best natural testosterone booster

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