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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Stability Ball Glutes and Core Burner

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Get out your stability ball and have fun with me! This quick workout takes less than 20 minutes and targets your glutes and core for an intense workout.

Perform the exercises in pairs, completing 1 set of 1a. and 1b. without rest. Take a quick break and repeat. Do the same for all 3 sets, and then use the same pattern for 2a. and 2b.

Stability Glutes and Core Burner

1a. Stability leg curl with abduction: 3x10

1b. Stability ball glute bridge: 3x10

2a. Stability ball jack knife: 3x10

2b. Stability toe tap: 3x10

Workout Tips:

Stability ball leg curl with abduction: keep your hips up and glutes fired throughout the exercise. As you pull the ball toward your glutes with your heel, allow the feet to come together and knees to push out. This hits the muscles on your outer glutes.

Stability ball glute bridge: Finish up your leg curls and keep the hips up. Focus on keeping tension on the glutes throughout this exercise and avoid pressing the hips too high as this can cause pain in the low...

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Full Body Bench Blast

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Grab your nearest bench or foot stool and dive into this full body blast with me. This workout takes less than 20 minutes and is sure to have your heart pumping faster.

Perform the exercises in pairs, completing 1 set of 1a. and 1b. without rest. Take a quick break and repeat. Do the same for all 3 sets, and then use the same pattern for 2a. and 2b.

Full Body Bench Blast

1a. Incline push-up: 3x10

1b. incline mountain climber: 3x10 each

2a. Lateral step-up: 3x10 each

2b. Knee hug glute bridge: 3x10 each

 

Workout Tips:

Incline push-up: Think of your push-ups like planks. Keep alignment from head to toe, bracing the core, glutes, and firing the quads. Track the elbows behind the body like an arrowhead. Push up through the shoulder blades in top position.

Incline mountain climber: This isn’t a fast paced mountain climber like you see in cardio workouts. Keep your core braced and use fluid, controlled movement during the exercise. You want your core firing on all cylinders....

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Essentials of a Pull-Up with Dr. Zach Long

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Everyone remembers that first pull-up. Never perfect, often not so pretty. But once your chin glides over the top of the bar, nothing else matters. Whether you've just started strength training or you have 20 chin-ups under your belt, you're going to love this chat today. I interviewed Strength and Conditioning Coach and DPT Zachary Long to discuss all things pull-ups.

We dig into the essentials of a solid pull-up, tackle exercises that will help you get there, discuss some common issues we see as coaches, and also talk about how cool it is to work on these skills regardless if you ever get a pull-up or not-- and also how it's no big deal if a pull-up never happens.

I always learn a ton when talking with Zach, so I can't wait for you to watch this interview.

 

Discussion Timestamps:

0:00 - Welcome & introduction with Kellie Davis

2:18 - Zach's welcome and introduction

4:15 - Let's dig into the nuts and bolts of the pull-up

5:40 - First pull-up primers: how to work into...

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