Booty Shaping Workouts - No Equipment Needed

Growing up in AZ - I. Am. A. Summer. Girl. We're already bustin' out the bikinis! Which means no more covering up those 'problem areas', it's time to get serious about getting in shape. In light of everyone's booty obsession right now.... I've got the best shaping exercises for you!

Lunges - 20 seconds of work - 10 seconds of rest

Glute Bridge - 20 seconds of work - 10 seconds of rest

Glute Kickbacks - 20 seconds of work - 10 seconds of rest

Squats - 20 seconds of work - 10 seconds of rest

REPEAT 5x

Do this 3x per week and you'll be well on your way to a rounder booty!

 

Make sure and check out my instagram page for workouts and updates! - @alexajeanfitness


30-Day CrossFit Challenge | ROUND 2 | No Equipment Needed

Okay! Are you ready for round two!? This is ANOTHER 30-Day CrossFit Challenge. And yes, this one also does NOT require any equipment. 

 

Week One

Day 1: 24 lunges + 15 push-ups + 30 jumping jacks (4 rounds)

Day 2: 15 burpees + 20 squats (3 rounds)

Day 3: 30 squats, 15  sit-ups (4 rounds)

Day 4: Cardio - 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)

Day 5: REST

Day 6: 15 jump squats + 10 push-ups (5 rounds)

Day 7: Run 1 mile (for time) + 100 jumping jacks

 

Week Two

Day 8: 12 burpees + 1 minute plank (3 rounds)

Day 9:  Set your time for 10 minutes and complete as many rounds as you can with 15 seconds rest between each round - 5 push-ups + 12 sit-ups + 15 squats 

Day 10: 24 lunges + 50 jumping jacks (4 rounds)

Day 11: Cardio - 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)  

Day 12: REST

Day 13: 15 burpees + 10 push-ups (5 rounds)

Day 14: Run 1 mile (for time) + 100 jumping jacks

 

Week Three

Day 15: 15 burpees + 1 minute plank (3 rounds)

Day 16: Set your timer for 10 minutes and complete as many rounds as you can with 15 seconds rest between each round -  5 push-ups + 12 sit-ups + 15 squats

Day 17: 24 lunges + 50 jumping jacks (4 rounds)

Day 18:  Cardio - 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)

Day 19: REST

Day 20: 15 jump squats + 10 push-ups (5 rounds)

Day 21: Jog 1 mile (for time) + 100 jumping jacks 25 sit-ups

Week Four

 

Day 22: 20 burpees + 90 second plank  (3 rounds)

Day 23: 20 jump squats + 12 push-ups (5 rounds)

Day 24: 75 squats + 100 jumping jacks for time

Day 25: Cardio - 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)

Day 26:  REST

Day 27: Jog 1 mile (for time) followed by 30 sit-ups

Day 28: 20 jump squats + 15 burpees + 30 jumping jacks (3 rounds)

Day 29:  Set your timer for 10 minutes and complete as many rounds as you can with 15 second rest between each round - 10 push-ups + 15 sit-ups + 16 lunges

Day 30: 

10 lunges + 10 push-ups (5 rounds)

15 sit-ups + 15 squats (5 rounds)

100 jumping jacks

90 second plank

20 jump squats

10 burpees

 

Note: As always, check with your medical professional before starting any exercise. 

No Equipment - CrossFit Work Out - 1 Week

Happy Sunday! =] I hope you all are having a great weekend. It's been a little over 5 months since Baby Lo was born and I've been somewhat bored with my routine lately. Logan has gotten a ton of strength in the last 2 months and I love incorporating her into my workout. This is a great workout for all mommies out there who either can't get to the gym, travel frequently or just don't have a lot of time to workout. I hope you enjoy these No Equipment CrossFit Work Outs.

Day1 

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then:

10 Squats

10 Sit-ups

10 Pushups

3 Rounds

Day2

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then: 

10 rounds of

-10 burpees

-10 situps

Day 3

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then:

Sprint 100 meters

Rest 1 minute

Repeat 10 times

Day 4: 

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then

100 Single Unders (Jump Rope)

50 Squats

5 rounds for time

Day 5

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then

5 Rounds

15m Bear Crawl

20 Push-ups

15m Crab Walk

20 Jump Squats

15m Broad Jump Burpees

20 Mountain Climbers

Day 6

Warmup

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then:

Tabata Squats and Push-ups:

20 seconds on 10 seconds rest, 8 rounds each.

Count your lowest score.

Day 7

2 min Jump Rope or Jog

15-second Samson Stretch

15-second Waiter’s Bow

10 Arm Circles Forward & Backward

10 Leg Swings Each Leg

Then:

5 Rounds for Time

- 3 vertical jumps

- 3 squats

- 3 long jumps

5 At-Home Post Pregnancy Workouts

Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!

Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.

It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.

To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times.

Day 1

Squat jumps: 10 reps

 Lunges: 10 reps, each side

 Dumbbell shoulder press: 10 reps

 Triceps dips: 10 reps

 Dumbbell biceps curls: 10 reps

 Woodchopper: 10 reps each side

Day 2

Forward and back leg swings: 10 reps each side

 Dumbbell straight-leg deadlift to row: 15 reps

 Turkish get-up with dumbbell: 10 reps

 Push-ups: 10 reps

 Stability ball back extension: 10-15 reps

 Split jump: 10 reps

 Reverse crunch: 10 reps

 Tuck crunch: 10-20 reps

Day 3

Around the world lunges: 2 min

 Reverse flyes: 10 reps each arm

 Dumbbell triceps extension: 10 reps

 Hammer curl: 10 reps

 Stability ball crunch: 15 reps

 Side jackknife: 15 reps each side

 Plank: 1 min

 Toe touchers: 10 reps

Day 4

Dumbbell squats: 15 reps

 Standing Calf raises: 10 reps

 Dumbbell pull-overs on a bench: 10 reps

 Triceps Dumbbell kickbacks: 10 reps

 Dumbbell woodchops: 10 reps each side

 Crunches: 15 reps

 Back extension: 8 to 10 reps

Day 5

Simulated jump rope: 60 seconds

 Dumbbell deadlifts: 10 reps

 Dumbbell shoulder presses: 10 reps

 Dumbbell biceps curls: 10 reps

 Bench dips: 10 reps

 Dumbbell flyes on stability ball: 10 reps

 Oblique crunches: 10-15 reps, each side

 Plank: 60 seconds

Fat-Burning Workout // HIIT

High Intensity Interval Training is great for breaking a plateau. They're also great if you're bored with the same old routine workouts. Throw in a HIIT workout every 2 weeks to boost your metabolism and break your routine! 

Stair stepper - 10 minutes

Jump rope - 100 reps

Self Squats - 30 reps

Jump rope - 100 reps

Self squats - 40 reps

Jump rope - 100 reps

Self squats - 50 reps

Jump rope - 100 reps

Self Squats - 60 reps

Beginner HIIT // 20 Minute Cardio

High Intensity interval Training

I've talked about this before and shared a few HIIT workouts. I love HIIT more than an awesome CrossFit workout! Great for getting you through a plateau and great for your motivation because - This. Will. Yield. Results. But It will kick your butt first. =]

HIIT can be done with more than just cardio, it applies to lifting as well. Check out my HIIT 100 workouts! 

The Workout:

Warmup with a 5 minute walk

30 second sprint

3 minute jog

30 second sprint

1 minute walk

REPEAT 3x

What HIIT workouts have you tried before?  

No Equipment CrossFit Workout

Hi guys! If you're wondering why I've been M.I.A. for a while, I have a great reason! Baby Logan finally made her arrival and Troy and I have been catching up on some z's and busy ever since! Thanks for hangin in there with me!

I've been getting awesome feedback on the no equipment CrossFit workouts so I'm here to supply you with another! 

Enjoy! 

Jumping Jacks x250

Push-ups x50

Air Squats x75

Burpees x25

Vert Jumps x10 + 400 M Run

1/2 Mile Run + 50 Air Squats

Air Squats x100

Im already that proud mommy that wants to share photos of my little peanut! 

I can't wait so share the post pregnancy shape up plan I'm developing! Have a great weekend!! =]

4-Week Shape Up Plan // Week 2

Congrats on making it to week 2! You should be proud of yourself, you've made it this far. Have you written down your goals lately!? Definitely write them down if you haven't already - make a goal board or a motivation board somewhat like 

this one here

 to keep you on track and motivated. I'm in the middle of making mine as we speak and I'll be sure to put it up as soon as I finish!

Put your 

motivation board

 in a high-traffic area so that you'll walk by it and see it numerous times throughout the day. Statistics have shown that people who write down their goals and make them visible are more likely to accomplish them. =]

Week 2

Make sure you're adequately stretching and warming up before completing your exercises - you don't want to injure yourself by working with cold muscles.

Day 1

No Equipment Arm Work Out

30 minutes of cardio - jogging, swimming, cycling - get your heart pumping!

Day 2

Butt, Legs and Thighs Work Out

Day 3

Full Body, No Equipment Workout

8 Minutes to 6-Pack Abs

 - this one is absolutely killer but you'll love the pay off

Day 4

No Equipment CrossFit Workout

Day 5

Intense 50

Day 6

HIIT 100

 - I'm pretty sure you will hate me after this workout. It gets me every.time.

Day 7

Rest - you're going to need it after that last 

HIIT 100 workout

Week 1 Shape Up Plan