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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Interview with Sarah E. Duvall: Pelvic Floor Health, Diastasis Recti, and More

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I'm crazy excited to share this interview with you! Sarah E. Duvall is an ortho-physical therapist located in Boston who helps women take charge of their health so they can live pain free and without worries about their pelvic floor. She is also the founder of Core Exercise Solutions, where she offers online programs and advice to women seeking optimal health and wellness.

She is passionate about her work and this passion shines through in our discussion. I learned a ton from Sarah and felt a spark of excitement as we got going in this conversation.

We dig deep into talks about pelvic floor health, including pelvic prolaspe and overactive pelvic floor muscles. We also discuss the ins and outs of diastasis recti, who has it, why they get it, and more. Plus, other fun topics like proper breathing and bracing during pregnancy and lifting in general.

Sarah is one of the few physcial therapists out there who offers an online program to help you get to know your pelvic floor better...

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Sliders Glutes/Core Workout

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It may be cold outside, but it's hot in here with this glute/core slider workout. Grab your favorite pair of sliders for this heart-revving routine. If you don't have sliders you can use towels, thick socks, paper plates, or furniture movers. Anything that allows your feet to glide on the floor.
(I am using Valslide brand here)

Sliders Glutes/Core Workout

1a. Glute Bridge: 4x10

1b. Sliding Leg Curls: 4x10

1c. Prone Sliding Abduction: 4x10

1d. Sliding Bear Crunch: 4x10

 


Perform 1 set of each exercise consecutively without rest. Rest 1 min and repeat for all four rounds.
Can you make all four rounds? This one is tough. Let me know how you like it.

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Dumbbell Quick Push/Pull Workout

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A bit rushed today? Try this quickie dumbbell push/pull workout with me and you'll feel better in no time!

With this workout you can use the same pair of dumbbells for all exercises, which makes it great for a busy day or holiday travel.

Do 1 set of each exercise consecutively without rest. Yes, that's 40 total uninterrupted reps before a break. After each set, rest 1 minute and repeat for all four rounds. 

Dumbbell Quick Push/Pull Workout

1a.DB front squat: 4x10

1b.DB bent over row: 4x10

1c.DB alternating shoulder press: 4x5 each

1d. DB RDL: 4x10

 

This workout is sure to get you warmed up for these cold winter days. Have fun and let me know what you think. I love hearing from you.

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