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

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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

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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

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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

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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

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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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Leg Slider Circuit

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Ready to slide into a great workout? Grab your Valslides, gliders or even a couple of towels on a slick floor and let's work up a sweat!

Leg Slider Circuit

1a. Curtsy Lunge (alternating): 3x10 each

1b. Squat to side lunge: 3x10 each

1c. Leg curl: 3x10

Have a blast and get ready to show off those gorgeous gams this summer!

 

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Lower Body Dumbbell Blast Workout

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Got a dumbbell? Good! Grab it and let's get going. This single dumbbell lower body circuit will rock your quads and glutes. If you're short on dumbbells, a kettlebell or anything else with weight will work (dog, child, potted plant). And if all else fails, doing this one with just your bodyweight will still be an excellent workout!

Lower Body Dumbbell Blast

 1a. Unilateral load split squat: 3x10 each side

1b. Split stance RDL: 3x8

1c. Goblet squat: 3x10

1d. Single leg glute bridge: 3x5 each side

Tips:

Unilateral load split squat: keep legs staggered with a stance about 2 foot lengths apart. Squeeze the glute throughout the exercise.

Split stance RDL: this is a close split stance. Track the weight down the front quad, keeping your shin perpendicular to the floor.

Goblet squat: Think about sitting in a bowl directly beneath you. Bend at the knees and hips at the same time. If you fold forward, try placing a block under your heels.

Single leg glute bridge: This is a more...

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No Stress Workout

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Short on time? When life gets busy it helps to take a quick workout break to recharge. This bite-sized workout is perfect to get your heart revved without taking too much time out of your day.

Grab a yoga mat and burn baby, burn!

No Stress Workout

 

Side lying hip raise 4 x 10

Kneeling plank walk-out 4 x 6

Glute bridge with pulse 4 x 15

 

Tips Side Lying Hip Raise: Keep the knees at a 45 degree angle and tilt the pelvis back slightly to engage the glutes better. As you raise the top knee, you will abduct (contract) both the top and bottom outer glutes. Keep the movement nice and controlled, slow down the reps, and brace the core.

Kneeling plank walkout: Contract the glutes and quads, push up through the shoulder blades, and brace the core on your set up. Walk your hands out while keeping the spine neutral and pelvis in a slight posterior tilt. If you feel your back arching, stop right before this happens. Don't allow your low back to arch or your abdomen to droop.

Glute...

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