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. 

Fit Mommy - Lose the Baby Weight Recipe for Success

Good Morning Fit Mommies! =] I hope you guys had a great weekend. As soon as babies and kiddos enter your life it seems like life takes off at super speed and there's never enough time to get laundry done, get ready, pack the diaper bag AND eat! Here are a few of my favorite snacks for on-the-go that both you and the little ones will love. 

Mommy and Me Snacks: baked apple crisps, frozen Greek yogurt pops with agave nectar and Mommy's Trail Mix: whole-grain Cheerios, dried cranberries and sunflower seeds

PORTION CONRTOL - The Kid's Plate. Use a kid-sized plate to check your portion control. (Your meal should be 1/3 protein, 1/3 whole grain and 1/3 veggie.)

Lose the Baby Weight Checklist

Start your morning with protein and Omega 3s - you've all heard it before, breakfast is the most important meal of the day! Don't skip breakfast - you're body will go into starvation mode and start saving the fat! Always get fueled up for the day ahead! 

Three snacks a day - never let hunger build! - Veggies and Fruit are AWESOME snacks. 

Maintain portion control for your dinner      

Good luck! YOU CAN DO THIS!! 

Washboard Abs Workout

You got it! Another core work out! Abs repair quickly but they also retain muscle memory almost as fast so it's key to change up your ab work outs regularly to avoid hitting a plateau.

Barbell Twists – 30 seconds

15 seconds of rest

Bicycle Crunches – 30 seconds

15 seconds of rest

Crunches – 30 seconds

15 seconds of rest

Leg Raises, Laying Down – 30 seconds

6 rounds

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus:

§  

Location:

 Covers the area from sternum all the way down to the pelvis bone.

§  

Exercises:

Crunch

 or 

Sit Up

Oblique:

§  

Location:

 Side of the waist.

§  

Exercises:

Side Bends

 and 

Decline Oblique Crunches

Intercostals:

§  

Location:

 Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.

§  

Exercise:

Air Bike

Serratus:

§  

Location:

 Between front abs and lats.

§  

Exercises:

Barbell Pullovers

 and 

Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.

Intense 50 // No Equipment Full Body

Ready for another killer workout? Lucky for you this one you only complete once so give it all your effort!

50 air squats

50 burpees

50 reverse lunges

50 russian twists

50 butterfly situps

50 stairs

50 tuck jumps

50 lunges

You're up! What is your number 1 "problem area" that you can't seem to tame?