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WORKOUTS

Workout of the Week -

January 4th

Workout of the Week -

December 28th

 

Core Control

Equipment:

  • Swiss Ball

 

Rules:

  • Gym, Home or Hotel

  • Rotate Through the 7 Exercises in Succession (Giant Set) and Repeat

  • 25 Repetitions per Exercise, 3 or 4 Total Rotations

 

Exercise 1 - Push Ups - Hips On Ball/Hands On Floor

Exercise 2 - Bent Knee Pike - Feet on Ball/Hands on Floor

Exercise 3 - Single Arm Lateral Rotation - Feet on Ball/Left Hand on Floor

Exercise 4 - Single Arm Lateral Rotation - Feet on Ball/Right Hand on Floor

Exercise 5 - Basic Crunches - Laying on Floor/Feet on Ball

Exercise 6 - Left Side Lateral Crunches - Laying on Floor/Feet on Ball

Exercise 7 - Right Side Lateral Crunches - Laying on Floor/Feet on Ball          

 

 

Buns of Steal

Equipment:

  • Dumbbells, Bar or Plate

 

Rules:

  • Gym, Home or Hotel

  • Rotate Through the 10 Exercises in Succession (Giant Set) and Repeat

  • 25 Repetitions per Exercise, 3 or 4 Total Rotations

 

Exercise 1 - Drop Off - Pick Up - Lunges Left (see video below)

Exercise 2 - Drop Off - Pick Up - Lunges Right (see video below)

Exercise 3 - Burpees

Exercise 4 - Weights Speed Skaters

Exercise 5 - Jump Squats

Exercise 6 - Kneeling Lunges - Left (see video below November 23rd)

Exercise 7 - Kneeling Lunges - Right (see video below November 23rd)

Exercise 8 - Lateral Bounds

Exercise 9 - Curtsy Lunges - Left

Exercise 10 - Curtsy Lunges - Right                  

 

Workout of the Week -

December 21st

Workout of the Week -

December 14th

 

Pretty Shoulder Pretty Arms

Equipment:

  • Hand Weights

 

Rules:

  • Gym, Home or Hotel

  • Rotate Through these 8 Exercises in Succession (Giant Set) 

  • 25 Repetitions per Exercise

  • 3 or 4 Total Rotations

 

Exercise 1 - Shoulder Press

Exercise 2 - Standard Burpees

Exercise 3 - Lateral Shoulder Raise

Exercise 4 - Standard Burpees

Exercise 5 - Front Plate Raise

Exercise 6 - Standard Burpees

Exercise 7 - Rear Delt Raise

Exercise 8 - Standard Burpees

Fine Tune It Bonus - After you complete 3 or 4 rounds do 1 minute of plank on your hands...

           

 

 

Lots of Shit

Equipment:

  • Ankle Weights, Hand Weights, Medicine Ball, Booty Bands

 

Rules:

  • Gym, Home or Hotel

  • Rotate Through the 7 Exercises in Succession (Giant Set) and Repeat

  • 25 Repetitions per Exercise, 3 or 4 Total Rotations

  • Once complete with 3/4 rotations do the Fin Tune It Bonus

 

Exercise 1 - Squat with Bicep Curls

Exercise 2 - Squat with Shoulder Press

Exercise 3 - Alternating Forward Lunge Twist

Exercise 4 - Alternating Step Back Lunge with Bicep Curls

Exercise 5 - Single Leg Booty Band Push Downs - Right

Exercise 6 - Single Leg Booty Band Push Downs - Left

Exercise 7 - Supine Booty Band Abduction

Fine Tune It Bonus - 100 consecutive Booty Band Hip Thrusters w/ Abdominal Crunch

           

 

Workout of the Week - November 26th

 

The 100 (and I don't mean the TV show)

Equipment:

  • Hand Weights 

  • Kettle Bell

 

Rules:

  • You will do 100 reps. of each exercise

  • After each 10 you may take a 10 second break

  • You can not put down the weight

 

Exercise 1 - Deadlifts

Exercise 2 - Squats or Leg Press Machine

Exercise 3 - Single Leg Lunge - Left

Exercise 4 - Single Leg Lunge - Right

Exercise 5 - Hip Thrusters or Bridge

Exercise 6 - Donkey Kicks - Left

Exercise 7 - Donkey Kicks - Right

           

 

Workout of the Week -

December 7th

Workout of the Week -

November 30th

 

Super Booty

Equipment:

  • Hand Weights 

  • Bar Bell

  • Cables

 

Rules:

  • Gym, Home or Hotel

  • Rotate Through the 7 Exercises in Succession (Giant Set) and Repeat

  • 25 Repetitions per Exercise, 3 or 4 Total Rotations

 

Exercise 1 - Hip Thrusters

Exercise 2 - Donkey Kicks - Right

Exercise 3 - Donkey Kicks - Left

Exercise 4 - Glute Bridge - Right

Exercise 5 - Cable Rear Leg Extensions - Left

Exercise 6 - Cable Rear Leg Extensions - Right

Exercise 7 - Sumo Deadlifts

           

 

 

The 100 (and I don't mean the TV show)

Equipment:

  • Hand Weights 

  • Kettle Bell

 

Rules:

  • You will do 100 reps. of each exercise

  • After each 10 you may take a 10 second break

  • You can not put down the weight

 

Exercise 1 - Deadlifts

Exercise 2 - Squats or Leg Press Machine

Exercise 3 - Single Leg Lunge - Left

Exercise 4 - Single Leg Lunge - Right

Exercise 5 - Hip Thrusters or Bridge

Exercise 6 - Donkey Kicks - Left

Exercise 7 - Donkey Kicks - Right

           

 

Workout of the Week - November 23rd

Workout of the Week - November 16th

Hotel or Home

Equipment:

  • Medicine Ball

  • Hand Weights

  • Kettle Bell

Rules:

  • Done in a Gym, at Home or in a Hotel

  • Traveling or Stationary

  • Consecutive Movements, No Breaks

  • 1 minute Intervals of Each Exercise

  • Repeat for 4 Rounds

 

Exercise 1 - Squats w/Bicep Curls

Exercise 2 - Lunge w/Twist

Exercise 3 - Squats w/Shoulder Press

Exercise 4 - Step Forward Lunge with Bicep Curl

 

Cellulite Be Gone

Equipment:

  • Ankle Weights

 

Rules:

  • Gym, Home or Hotel

  • Rotate Through the 7 Exercises in Succession (Giant Set) and Repeat

  • 25 Repetitions per Exercise, 3 or 4 Total Rotations

 

Exercise 1 - Step Ups - Right

Exercise 2 - Step Ups - Left

Exercise 3 - Lateral Step Ups - Right

Exercise 4 - Lateral Step Ups - Left

Exercise 5 - Single Leg Romanian Deadlift - Right (lift and lower back leg)

Exercise 6 - Single Leg Romanian Deadlift - Left (lift and lower back leg)

Exercise 7 - Pop Squats

Fine Tune It Bonus - After you complete 3 or 4 rounds do 100 walking lunges.

           

 

Exercise of the Week - January 4th

Drop Off Pick Up Lunges

Courtesy of N53 Coach - Sharon Polsky

Exercise of the Week - December 28th

Bent Knee Pike

Courtesy of Trifocus Fitness Academy

Exercise of the Week - December 21st

Rear Delt Raise 

Courtesy of Kourtney Thomas Fitness

Exercise of the Week - December 14th

Single Leg Romanian Deadlift

Courtesy of Coach PJ Nestler

Exercise of the Week - December 7th

Booty Band Pop Squats or Jump Squats

Courtesy of #sweatwithbec

Exercise of the Week - November 30th

Hip Thrusters

Courtesy of Bret Contreras #thegluteguy

Exercise of the Week - November 23rd

Kneeling Lunges

Courtesy of UNLEASHED Women's Fitness