Booty Building Quick Circuit

glutes home workout May 30, 2018

Feeling a little cheeky today from this killer glute workout! Grab a dumbbell and your favorite mini bands and let's get started.

If you haven’t tried the x bands booty mini band set, your glutes are missing out.

Booty Building Quick Circuit

1a. Dumbbell bridge: 4x12

1b. Band monster walk: 4x10 forward then backward

1c. Double band frog hyper: 4x10

Run through each exercise without rest. Then rest 45 sec and repeat for all four sets.

 

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Low Step Total Body Blast

Low Step Total Body Blast

 

Time for a new workout challenge! All you need is a small step and dumbbell (though bodyweight works great, too!)

1a. Goblet hold side to rear lunge: 4x8each

1b. Low incline push-up: 4x8

1c. Plank step-up: 4x8

Go for four rounds! Perform 1 set of each exercise without rest. Rest 1 minute and repeat for all four rounds.

 

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Dumbbell Combo Blaster

Dumbbell Combo Blaster

If you're short on time combo exercises are the way to go. All you need is a set of dumbbells and ten minutes to get your heart revved with this quick workout.

1a. Alternating reverse lunge-curl to press: 3x6 each side

1b. Stiff legged deadlift: 3x10

1c. Wide stance squat with twist: 3x10

Perform one set of each exercise before rest. Take a quick 1 min break and repeat for all sets.


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Glutes and Core Dumbbell Challenge

Glutes and Core Dumbbell Challenge 

Need a new quick workout challenge? Grab a pair of dumbbells and try this!

1a. Cossack squat: 2x8each side

1b. Single-leg glute bridge: 2x8 each side

1c. Uneven waiter's carry: 2x10 steps each side

2a. Russian twist: 2x8 each side

2b. Seated leg drop: 2x8 each side

This workout is divided into two circuits. Perform 1 set of each exercise in circuit 1 without rest. Rest 30-60 sec and repeat. Do the same for circuit 2.

 

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Quick Kettlebell Blast

Quick Kettlebell Blast

 

Short on time and space? Grab your favorite kettlebell or dumbbell and let’s get to it!

1a. Goblet squat: 3x10

1b. RDL: 3x10

1c. Alternating reverse lunge with overhead hold: 3x8 each side

2a. Halo: 3x6 each way

2b. Wood chop: 3x8 each side

This workout has two groups. For group 1, perform one set of each exercise without rest. Rest 30-90 sec then repeat for all 3 sets. Once you finish group 1, repeat the same pattern for group 2.

 

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Fiery Upper Body Workout

Uncategorized May 30, 2018

Check out this fiery upper body quick workout! This one is great for a home or hotel workout, or when the gym is too busy to access a lot of equipment. Grab a pair of dumbbells and let's get to it! 

Fiery Upper Body Workout

1a. Bent over row: 3x12

1b. Arnold press: 3x8

1c. Sumo row: 3x8

1d. Triceps kickback: 3x12

1e. Biceps curl: 3x12

Perform 1 set of each exercise without rest. Rest 30-60 sec and repeat.

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Full Body Dumbbell Blast

Uncategorized May 30, 2018

Sun's out, buns out! This workout targets the glutes and core with a few of my fav bodyweight exercises. It works well if you need a quick workout when you're short on time, or you can add it to the end of a training session.

Full Body Dumbbell Blast

 

1a. Single-arm sumo deadlift: 4x8 each side

1b. Floor press: 4x10

1c. Renegade row: 4x8 each side

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Bodyweight Glutes and Core Workout

Uncategorized May 30, 2018

Sun's out, buns out! This workout targets the glutes and core with a few of my fav bodyweight exercises. It works well if you need a quick workout when you're short on time, or you can add it to the end of a training session.

Bodyweight Glutes and Core

1a. Bridge pulse: 4x15

1b. Side lying hip raise: 4x10 each

2a. Side plank with abduction: 4x30 sec each side

2b. Plank walkout: 4x5

Perform each exercise as a superset, completing 1 set of exercises in group 1 before resting 30-60 seconds. Once you finish all four sets, move into group 2 and repeat the same sequence.

Hip raises and plank with abduction follow the same movement pattern, so your core and abductors work really hard during this one!

 

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Ankle Weight Booty Blasting Home Workout

Uncategorized May 30, 2018

The summer heat has arrived and I'm excited to get back out on the water. A nice glute plumping session definitely makes for a happy bikini booty. This is one of my fav ankle weight routines.

I'd love to have you try it with me!

Ankle Weight Booty Blaster

1a. Donkey kick from elbows: 3x12 each

1b. Hip rotations from elbows: 3x8 each

1c. Glute march: 3x12 each

 

This is a circuit, which means you perform 1 set of each exercise before resting 30-60 seconds. Repeat for all three sets.

I am using 5lb ankles weights in this video that I picked up at Target. You don't need to go super heavy to build a beautiful bum.

Have fun and let me know what you think!

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Full Body Dumbbell Quickie

Uncategorized May 30, 2018

Do you want to try this fun full body workout quickie with me? Grab a pair of dumbbells and let's go!

Full Body Dumbbell Quickie

1a. Squat to press: 3x8

1b. Renegade row: 3x5 each side

1c. Floor press: 3x10

 

Tips:

Squat to press: align your knees with your toes, sit deep into the hips, and use your leg drive to press the weight overhead as you ascend.

Renegade row: take a wider stance with your feet for balance and keep a strong plank position without allowing your body to rotate as you row the weight toward your ribs.

Floor press: Bring the triceps all the way to the floor to a dead stop. Press the weight overhead keeping a neutral hand position.

Have a blast and get ready for a new challenge next week!

 

 

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