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?

No Equipment Arm Work Out //

Budgets are tight for many people these days and gym memberships are one of the first things to go when money is tight. I personally love no equipment workouts once in a while because frankly, sometimes, I. Don't. Want. To. Be. At. The. Gym. =] hahah especially when it's crowded. Are you ready to give this arm workout a whirl? =]

25 chair squats

25 pushups

15 tricep dips with leg extension

25 burpees

3 rounds

You're up! What are your favorite at-home workouts to do?

Sore To The Core // Intense Abdominal Workout

Abs! Abs! Abs! It takes dedication to have a great set of abs! Keep up the hard work and don't let your muscles get comfy with the same ol' workout. 

Frog Sit Ups – 30 seconds

15 seconds of rest

Toe-Touch Sit Ups – 30 Seconds

15 seconds of rest

Side Crunches – 30 seconds each side

15 seconds of rest

Reverse Crunch – 3 sets of 15 reps

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.

Hard Core Workout // No Pun Intended

I know we're headed into fall and winter - however that's no reason to start slacking on the washboard abs. Just because you won't be religiously spending your weekends at the pool or on the lake anymore doesn't mean that you get to start ignoring these muscles! Get busy!

Cable Crunch – 30 seconds

15 seconds of rest

Side Bends – 30 seconds

15 seconds of rest

Crunches – 3 sets of 15

Reverse Crunch Curl – 3 sets of 15

3 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.

4-Week Shape Up Plan // Week 1

Hi Friends! I've been receiving numerous emails from readers requesting workout plans so I've finally decided to start offering them! 6-week, 8-week and 12-week plans as well as custom personalized workout plans that fit the needs of your specific fitness and nutritional goals are NOW available! WooHoo!

I decided to put together a little mini workout plan with workouts that I've already created and a few new ones as well. I'll be releasing 7-day plans. I guess you could consider this a trial run if you will. If you like the programming I provide, you may want to consider 

personalized online training

 or one of my 

training packages

 I create.

Week 1

Day 1

Lean Legs Work Out

 - awesome at-home workout using no equipment

Core Workout

 - get ready to feel the burn!

Day 2

Toned Arms

 - nothing shows dedication like strong arms

Core Workout

- get busy - washboard abs won't wait

Day 3

Full Body Tabata Work Out 

 - amazing calorie incinerator 

Day 4

Back and Biceps Work Out 

 or if you'd rather not use equipment  

Tabata Work Out

Intense Core Work Out

 - that's right! Feel that burn - it's working!

Day 5

No Equipment CrossFit Work Out

Day 6

Butt, Hips and Thighs Work Out

 - and you don't need equipment! 

Day 7

Rest! Obviously don't park it on the couch for a full 24-hours. Keep those muscles moving and take the dog for a walk, play some sand volleyball or do another low impact activity that you enjoy. 

*If you need to make an adjustment to your "rest day", go for it! This has to fit in YOUR lifestyle in order for it to BECOME your lifestyle. 

You're Up! What kind of workouts would you like to start seeing or seeing more of?