Free Workout: Band Booty Burn Out Session


This week's Workout Wednesday routine is all about that bass as the Glute Goddess Kellie Davis takes you through this booty burner workout! All you need for this quick home workout is a mini band and a little floor space.

We're going 4 rounds here. Be sure and rest 1-2 minutes between rounds and get ready to feel the burn!

Band Booty Burn Out Session

1a. Band squat with side-to-side step: 4x10

1b. Glute bridge with slow eccentric: 4x10

1c. Band hip hinge: 4x10

1d. Band fire hydrant: 4x10 each side


Give this workout a try after your normal workout or on an off day for a little extra pump.

We'd love to hear what kind of workout you'd like to try next, so send Kellie Davis a quick email at [email protected] and you could see your workout featured soon!

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Free Workout: Full Body Dumbbell Blast


We're going back to basics this week with this Full Body Dumbbell Blast with Kellie Davis.  All you need for this quick home workout is a pair of dumbbells, a little floor space, and about 10-15 minutes to complete.  Ready to get moving?  We're going for 4 rounds here with one minute of rest between rounds.

Single leg Romanian Deadlifts can be a little challenging, so don't worry if you need to put down your dumbbell and brace onto a chair or table.


Full Body Dumbell Blast

1a. Dumbbell thruster: 1x10

1b. Dumbbell SLRDL: 1x10 each side

1c.Bent over dumbbell row: 1x10

1d. Russian twist: 1x10 each side



Give this full body workout a try and let us know what you think!  

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Free Workout: Suspension Trainer Circuit


This week Kellie Davis hops on herr suspension trainer for a quick circuit. Want to join?

We are sticking with 4 exercises and 4 rounds in our circuit with a 1-2 minute rest period in between rounds.

If you don't have a suspension trainer you can sub rear lunges, bodyweight jump squats, regular inverted rows on a Smith machine or other apparatus, and push-ups.

Suspension Trainer Circuit

1a. Sprinter lunge: 4x10 each side

1b. Prone squat: 4x10

1c. Inverted row: 4x8

1d. Chest press: 4x8



Have fun and let us know what you think! We love hearing from you.

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Free Workout: Fat Blasting Slider Circuit


Grab your sliders as Kellie Davis glides you through this fun workout routine. If you don't have valslide sliders, you can use gliders, furniture movers, or even towels on a slick floor.

We are sticking to the 4 rounds with 4 exercises routine, resting 1-2 minutes between each round.

Fat Blasting Circuit

1a. Alternating skater slides: 4x10 each side

1b. Sliding lunge: 4x10 each side

1c. Kneeling slider plank: 4x4 each side

1d. Bridge into sliding leg curl: 4x 5 each side




Have fun and let us know what you think about this workout. We love hearing from you!

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4 Moves Chair Combo Workout


Pull up a seat, but don’t sit down because we are about to start this week’s Workout Wednesday challenge.

This week’s workout is all bodyweight with the added bonus of a chair, which works well if you are traveling and need something to do in your hotel room.

4-Square Chair Combo

4 rounds, 4 exercises, rest 1-2 minutes between rounds.

1a. Side step-up with front hip flexion: 4x10 each side

1b. Plié squat: 4x20 total

1c. Incline push-up with leg lift: 4x5 each side

1d. Incline mountain climbers: 4x20 total



Have a blast and let us know what you think about this workout. We love hearing from you!


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4 Exercises for A Full-Body Workout Challenge


Today's Workout Challenge sticks to the 4-square routine where I give you 4 exercises that you complete as a 4 round circuit. Rest 1-2 minutes between each round.

This one requires a bench. However, you can use a chair, coffee table, or step stool if you aren't in a gym setting.

4-Square Workout: Full-Body Challenge

4 rounds, 4 exercises.  Rest 1-2 minutes between rounds.

1a. Alternating step-up: 4x10 each side

1b. Lateral bound: 4x10 each way

1c. Incline push-up: 4x10

1d. Seated knee tuck: 4x10


This workout is great when you are in a time crunch or want to add a finisher to your lifting session.

Try it out and let us know what you think. We love hearing from you!


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4 Medicine Ball Moves To Feel The Burn


This week I’ve got another medicine ball challenge that gives you a quick, intense full body workout with unilateral and core stability training. This workout requires balance and bracing, so it may take a bit of time to get the hang of the moves.
Grab a medicine ball or dumbbell, yoga mat, and get ready to rock!

4-Square Medicine Ball Burn

4 exercises, 4 rounds, rest 1-2 minutes between rounds

1a. Single-leg RDL: 4 x 10 each side

1b. Shoulder to shoulder press: 4 x 8 each way

1c. Plank: 4 x 20 sec

1d. Dead bug: 4 x 10 each 


Like these workouts? Let us know what you think!

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4 Exercise Medicine Ball Blast


I’ve got a fun poolside medicine ball workout for you this Workout Wednesday (pool is optional). This one uses some of my favorite lower body and core medicine ball exercises.

If you don’t have a medicine ball, a dumbbell or kettlebell works great for this routine!

4 Square Medicine Ball Blast

1a. Squat to Core Press: 4x10 reps

1b. Woodchop: 4x10 reps

1c. Halo: 4x5 reps each way

1d. Hip Hinge: 4x 10 reps

Work this circuit style, complete 1 set of reps for each exercise before rest. Rest 1-2 minutes between rounds for a total of 4 rounds.


Let's Do This!


Love this full body workout and want more brand spanking new workouts, life tips, motivation, and more?  Then let's stay connected!  Add your email address to our mailing list and we'll be back in touch soon.  And remember, sharing is caring!

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4 Movements Legs and Core Workout


4 Movements Leg and Core Workout:


  • 1a. Jump squat (can sub bodyweight squat): 4x12
  • 1b. Alternating rear lunge (can sub stationary lunge: 4x8 each side
  • 1c. Inchworm: 4x10
  • 1d. Tall plank climber: 4x8 each side



The idea with our 4-Square Workouts is you will be given 4 exercises that you work in a circuit for 4 total rounds. Rest 1-2 minutes between each round. Do each exercise consecutively without rest, then take a break and repeat for a total of 4 times.

If you haven’t already signed up for our email list, drop your email into the sign-up box to the right and we will send you fresh workouts, tips, and motivational notes each week. That way you never have to miss a beat and always have new workouts at your fingertips.

Don’t forget to share this with you fellow fitness enthusiasts by clicking our social share buttons below.

Have fun and keep inspiring!


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7 Slimming Core Exercises To Try


Do you ever dread the core component of your workout routine?  Don't let boring sit-ups and crunches put a stale end to your workouts.  

Here are a few ideas to help keep your core workouts feeling so fresh and so clean clean.


Sliding Pike


Sliding pike is a great introduction to handstands and also a killer core exercise. Start in a strong plank position with a hollow hold and exhale as you contract the abdominal a to move your feet toward your hands.

Sliding Frog Squat

This variation does double duty with added deep squat mobility work.

Sliding Plank Abduction

Start in a strong plank position on elbow and contract your abdominals and glutes hard and abduct each leg to the side then return to starting position. Only go as far as you can comfortably. A little more advanced? Try it with both legs but be warned - this variation is not for the faint of heart!

Sliding Plank with Straight Leg Abduction

This is an extended variation of the Sliding Plank...

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