10-Minute Bodyweight Workout with Bench


Ready to workout with me? Today's workout is all about the bench, but not the bench press. This one you can take outside at the park or head to a quiet corner in your gym or home. All you need is some energy and a sturdy platform to get this one going.

10-Minute Bodyweight Workout with Bench

Incline push-up: 4x10

Up and overs: 4x10

Reverse hyper: 4x10

Seated tuck: 4x10


Did you like this one? Share your thoughts and let us know how it went. We love hearing from you.

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Quick Full-Body Medicine Ball Workout


There's no better way to get over that weekly hump than a quick and intense workout. This week we are bringing back the medicine ball for a full-body routine sure to get every muscle fired up. I know my shoulders were feeling this one. 

You won't need much space for this workout, so grab your medicine ball and let's get to it!

Quick Medicine Ball Full-Body Workout

4 exercises, 4 rounds, rest 1-2 minutes between rounds
1a. Lateral Lunge/Chop: 4 x 10 each side
1b. Squat with Press: 4 x 10
1c. Hip Hinge: 4 x 10
1d. Chest Slam: 4 x 10 each 


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3 Reverse Hyper Exercise Alternatives


The reverse hyper is a great exercise to have in your arsenal as it teaches you to stabilize the body while moving the hips independently. This transfers well to hip hinges movements such as the deadlift, squats, and Russian kettlebell swing (among many others).

Also known as the reverse back extension, this movement brings the pelvis and femurs into alignment with the torso stationary. Think of it as the opposite of a crunch, which is a back flexion exercise. When done properly, the movement should be performed with all hip extension and no lumbar spine extension—meaning your hips should do the work, not your low back.

The best way to do this is learn how to fire the glutes and stabilize the core to move the hips rather than relying on the low back to the take the brunt of the load. This is a queue that takes many people a long time to figure out simply because we inherently have weak glutes due to lifestyle factors.

If you have a training partner it may help to have her...

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5 Reasons to Love Resistance Bands Exercises


It’s no secret that I love resistance bands. I began toting a few around in my gym bag years ago when I went to commercial gyms. They are a good investment and far more reliable than what you may find hanging around your gym’s weight room.

Since building my home gym I am always thinking of new ways to add resistance bands to my workout routine. They can substitute for cable exercises, add some extra pump to your glutes routine, and help with your warm-up, mobility, and stretching exercises.

It’s easy to think of resistance bands are beginner or remedial exercise tools. Many view them as what you use in physical therapy to recovery from an injury. However, adding them to your routine may be the ticket to improve your overall strength because they allow you to tap into muscles in a whole different way.

If you aren’t quite sold on using resistance bands, here are 5 convincing reasons to love them.

1. Get primed during your warm-up. Adding band exercises...

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Home Workout: Mini Band Butt and Core Circuit


Hey, it's coach Kellie Davis with another quick at-home workout. This one targets your butt and core in a short, intense circuit routine.  Break up your day with this 10 minute quickie workout that targets your glutes and abs like no other. You won't need much space, but may want to grab a yoga mat along with your favorite mini band.

This workout targets your hips in extension, abduction, and flexion-- you know, because I love hitting you from multiple angles. I think it's an all around great workout for your core and hope you love it as much as I do.

Mini Band Butt and Core Circuit

You are going to do 4 rounds in this circuit with 1 rest between rounds.

1a. Quadruped hip extension: 4x15 each side

1b. Fire hydrant: 4x15 each side

1c. Supine psoas march: 4x10 each side

1d. Scissor kicks: 4x15



Quick tip: It's important to learn how to co-contract your core muscles and glute muscles or muscles around your hips together. This is no easy task. Take your time with...

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4 Moves: Band Boulder Shoulder Circuit


This week's Workout Wednesday will have your shoulders rounded like boulders by the time you finish. Grab your favorite resistance band with handles and get ready to pump up.

I recommend using a single resistance band with handles-- preferably one that is lighter in weight. The shoulders are a quick-recovery muscle group, so you can get a good burn out session with this routine and feel good tomorrow. 

Grab a water bottle, find some space, and let's go! The video below does a quick walk through of each exercise. Remember to protect the shoulder joints by keeping everything nice and controlled throughout the duration of the exercise. There is no need to rush through this. The more you slow it down and control the concentric and eccentric portion of the movement, the better you will feel. 

Band Boulder Shoulder Circuit

4 rounds in this circuit, resting 30-60 seconds between rounds.

Perform 1 set of each exercise before resting)

1a. Alternating Overhead Press: 4x10 each


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Fit Friday: How To Get More Bendy


Kellie Davis Fitness Flexibility

It's never too late to get bendy. Today's Fit Friday session goes over two of my favorite flexibility moves to help work on middle splits. Even if you aren't keen on mastering your splits, these are both great tools to add to your cool down after a good gym session. 

The first is a ramped up version of the butterfly or goalie stretch. Here you will go through a 2-minute series that begins with the goalie stretch and moves into straight leg versions of the same move. 

Take your time with each segment, rocking back into the your hips to open up the hip flexors more. Be your best judge with how long you spend in each position, with the of spending 2 minutes total in this stretch. Take a 2 minute rest and repeat the process. 

The second flexibility movement involves PNF (proprioceptive neuromuscular facilitation) stretching. This occurs when you work through a period of passive stretching followed by a period of active contractions. In this particular stretch I...

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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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