{wedding ready workout} my TOP lower body workout

We’re inching closer and closer to wedding season! I don’t know about you but tons of my friends and teammates are getting married in spring/summer 2017. With their weddings around the corner, getting ready to rock their stunning wedding dresses is top of mind. I get it!

That’s why I decided to create my Wedding Ready workout series. I’m putting together three exclusive workouts to get you wedding dress READY.

A few weeks ago, we worked our upper bodies, because many popular wedding dress styles emphasize the bride’s back, shoulders, and arms. But this week, you’re in for a treat, because I’ve put together a Wedding Ready lower body workout, with special emphasis on your glutes and quads.

Having strong, shapely legs is super important for those form fitting wedding gowns (or just for rocking shorts next summer). 

But, in order to make serious changes to our legs, we’ve gotta get some weight involved. Because our legs and butt are our biggest muscles, it’s important to add additional weight when you’re doing a lower body workout. This maximizes our results and ensures we’re not wasting time in the gym.

Your Wedding Dress Ready Lower Body Workout

For today’s lower body workout, we’ve got two 10 minute AMRAPs. The first AMRAP is bodyweight and plyometric. I wrote this circuit to raise our heart rates and get us nice and warm. This cardio primer of sorts will prepare you to lift heavier weights in AMRAP 2.

For today's lower body AMRAP workout, we've got two 10 minute AMRAPs. The first AMRAP is bodyweight and plyometric. I wrote this circuit to raise our heart rates and get us nice and warm. This cardio primer of sorts will prepare you to lift heavier weights in AMRAP 2.

You’ll complete 10 reps of each exercise in AMRAP 1, resting only as needed. Repeat as many times as you can in ten minutes.

Rest for 1-2 minutes before moving into AMRAP 2.

Most importantly? Have fun with it! This one is definitely a toughie, and if you workout with me real time, you’ll see me struggle.

This lower body workout is similar to the quick, effective workouts in my free weeklong fitness challenge. If you’re looking to jumpstart your new year’s fitness goals, there’s no better time than now!

What kind of workout do you want to see next?

Strength and speed: butt and leg workout

Happy Friday, my friends! I cannot believe that Christmas is less than ten days away! With Christmas around the corner, I’ve been crazy busy with holiday preparation.

When life gets busy, with the holiday season in full swing, finding the time to fit in your workout can be challenging. That’s why I default to metabolic workouts in December. This style of workout workout is specifically designed to maximize your workout afterburn, keeping your metabolism revved all day long.

As a mini Christmas present, I’m sharing one of my go-to metabolic strength workouts. This workout is perfect for leg day.

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Wednesday WOD: Best Leg Workout for Women Who Get Bored Easily

Yay for making it to another Wednesday! I hope your week is going so well 🙂

With another Workout Wednesday upon us, today I’m sharing a workout I wrote for the woman who “doesn’t like lifting weights.” Normally when people say they don’t like lifting, it’s because it seems boring. Counting your reps, doing a bunch of sets of the exact same exercise, and standing in one place for an extended period isn’t always exciting. I get it…very meh.  (Get free workouts delivered to your inbox every single week for the month of July here).

Still though, there are SO many benefits to lifting weights that it needs to be in everyone’s routine. A couple examples…

  • Higher metabolism
  • Increased lean muscle mass (and that “toned” appearance) 
  • Better sleep
  • Lower blood pressure
  • Stronger bones 
  • Lower the bad cholesterol 
  • Higher EPOC (excess post-exercise oxygen consumption = afterburn = burns more calories AFTER you’re doing working out)
  • AND the list goes on!

So, if boredom is the issue, we need to make the workout more exciting. Not a problem. Got ya covered. When someone is worried about a workout being boring, I do two things.

  1. Set the workout up on an interval/circuit style. No counting reps, set the timer and you’re good to go.
  2. NO repeating exercises. You’ll do one long circuit with a mix of traditional strength exercises, plyometrics, and cardio to max your calorie burn and keep you entertained.

Best leg workout for women who get bored easily

Here’s my lower body workout for the woman who’s easily bored! You will need a set of dumbbells to complete it. If you don’t have them, get creative, but try to add some resistance. Go through it once or twice.

Here's my lower body workout for the woman who's easily bored! You will need a set of dumbbells to complete it. If you don't have them, get creative, but try to add some resistance.

Let me know how you like this one! You can follow along here!

If you enjoyed this workout and want more free workouts, sign up to beta test my newest program, #SkipTheGym. For the month of July, I’ll be sending you free weekly workouts until the program drops on August 1. Grab more info (and get free workouts) here.

What is a type of workout (equipment, body part targeted, time limit, etc) you’d like to see?

Four Minute Lower Body + Cardio Death!

I don’t know what it is, but I have recently been obsessed with finishers. Maybe it’s the fact that YouTube takes FOREVER to upload. Maybe I’ve just been craving that extra little dose of pain at the end of a workout. Either way! We both get a great burner for your next strength session.

As a quick reminder, a finisher is a quick, intense burst of activity at the end of your training session that should ramp your heart rate and “finish” off the muscles you just fatigued in your workout.

Why use them?

Incorporating finishers into your workout can increase calorie burn, both during and after your workout.  Remember that just a little bit adds up! Adding five minute finishers could be the metabolic lift you need to see results. They also are just plain fun!

Incorporating finishers into your workout can increase calorie burn, both during and after your workout. Remember that just a little bit adds up! Adding five minute finishers could be the metabolic lift you need to see results. This one targets your lower body. I had just finished a tough lower body lift, so this was an awesome way to use the last of my energy.

I’m excited that you can follow along with me for the full four minutes!

Any questions on the moves? Did you try it? Let me know in the comments below.

Do you prefer isolated upper/lower body or full body workouts?

Booty Burning Finisher

Booty torcher alert. Quick finisher to burn out your low body!

Guys, I just had to share. Earlier this week, I finished my low body strength session with some extra energy to burn. Because I knew I had a brutal upper body push workout the next day, I knew I had to keep the burn to my low body and booty. Sooooo this bum burning finisher was born.

What’s a finisher?

A finisher is a quick, intense burst of activity at the end of your training session that should ramp your heart rate and “finish” off the muscles you just fatigued in your workout.

Why use them?

Incorporating finishers into your workout can increase calorie burn, both during and after your workout.  Remember that just a little bit adds up! Adding five minute finishers could be the metabolic lift you need to see results. They also are just plain fun!

 Earlier this week, I finished my low body strength session with some extra energy to burn. Because I knew I had a brutal upper body push workout the next day, I knew I had to keep the burn to my low body and booty. Sooooo this bum burning finisher was born.

It’s super quick, less than three minutes for one round, and left my bum and thighs toasted.

You won’t need any equipment to complete the workout. I used a resistance band for the x-band walks and hip extensions, but you could totally do them bodyweight only or using a small loop resistance band around your ankles.

Any questions on the moves? Let me know in the comments below. I also awkwardly filmed one round at the gym yesterday. Enjoy!

Do you prefer isolated upper/lower body or full body workouts?

Movement Monday: Single Leg Deadlift

Sharing one of my favorite balance and strength exercises, the single leg deadlift!

Hey friends! How was your weekend? We spent a lot of time studying and I ran my 10k! It went so much better than expected; I actually placed third of all women in the race. So exciting but let me tell you, I am soooo sore.

The morning started super early, with Juno and I up at 4:30am! At least once I parked, the sunrise was incredible. IMG_3692.jpg

I was definitely nervous and didn’t know what to expect! The trail was barely a “trail,” covered in rocks, uneven pavement, and even calf-deep water.  By the end, I had a smile on face and was so proud to be done.

Placing third got me a sweet coffee mug, so as I sip my coffee this morning, I’m sharing out one of my favorite posts of the week: Movement Monday!

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One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m profiling the single leg deadlift.

Why I love the single leg deadlift

The single leg deadlift targets your booty big time. BUT at the same time, it will help improve your balance and stability. Any time you are standing on one leg, your entire core and all the little stabilizing muscles get involved, too. It’s a great move for both beginners and more advanced lifters, with the ability to progress and regress in so many ways.

Demo

Important cues:

  • Start with your feet shoulder width apart, with your feet point straight ahead.
  • Lift one leg directly beside the leg you’re balancing on.
  • Hinge at your hips and slowly reach down towards the toe of the balance leg. Engage your core and don’t hunch over!
  • Slowly return to standing.

Regression options:

  • Remove any additional weight.
  • Decrease your range of motion. Start by reaching to the knee, then the shin, and finally to the foot.
  • Use the wall for support.

Progression options:

  • Up the weight! Use either one heavy dumbbell or kettlebell or grab two.
  • Perform the exercise on an unstable surface, like a BOSU.

Sample circuit

The single leg deadlift targets your booty big time. BUT at the same time, it will help improve your balance and stability. Any time you are standing on one leg, your entire core and all the little stabilizing muscles get involved, too

 

Upon request, I’ve put together a circuit to strengthen two of our main problem areas: abs and booty! If you’re a beginner, you can do this workout bodyweight, but you can also progress it with dumbbells. It’s made up of supersets that you will perform in a circuit style. If you’d prefer to do a rep based workout or you don’t have a timer, perform 12 reps per exercise, 2-4 rounds through.

What’s one movement you would like to know more about?

Movement Monday: 360º Lunge

Learn more about a great leg exercise, including a demo & sample bodyweight circuit!

Hey friends! How was your weekend? Juno and I relaxed and prepped to travel back to California tomorrow!!

It’s that time of the week again: movement Monday!

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m profiling the 360º Lunge.

Why I love it

Too often, we focus on performing lower body exercises in only one plane of motion, moving only forward and back. By lunging in just about every possible angle, 360º lunges will work your entire bum and leg. Not just that but this move will get your heart rate up, improve your balance, and strengthen all the little stabilizing muscles in your ankle too!

Demo

Important cues:

  • Start standing upright with your core braced.
  • Keeping one foot stationary, complete four lunges:
    • Forward
    • Side
    • Back
    • Curtsy

Regression options:

  • Reduce your range of motion in each lunge
  • Set down your foot fully between each lunge

Progression options:

  • Don’t tap your moving foot down between lunges
  • Add a dumbbell or kettlebell in goblet position
  • Make it unstable: put your stationary foot on a BOSU ball or balance disk.

Sample circuit

Here’s an awesome leg and booty burner that you can fit in any time! Really focus on form with all these exercises. It’s easy to get sloppy when you aren’t lugging around heavy weights, so be mindful of your posture and alignment when trying out this workout 🙂

Bodyweight lunge + squat Circuit

I’ll be posting a demo of the circuit on Instagram later today too!

What’s one movement you would like to know more about?

Bodyweight Lower Body Circuit

Short on time and equipment? Try this circuit a few times a day and get a fun lower body burn.

A question I commonly receive is how I balance work, life, and staying active. Part of it is a lot of planning and prep work. But I also remember that any activity is better than no activity. 

What does that actually mean? Well, for me, it’s:

  • Taking the stairs instead of the elevator (I work on the 7th floor…no excuses ha).
  • Walking Juno around the block at least once a day.
  • Standing while working whenever possible.
  • Prioritize mobility and stretching in the evening.
  • Include quick circuits like the below!

If you’re not able to complete a ‘full’ workout in your day, maybe try this circuit two to three times per day. It requires no equipment and can be done anywhere.

Lower body bodyweight circuit

To progress: wear a weighted vest or hold light dumbbells

To modify: remove jumps and leg lifts

Let me know if you try it!

What’s your favorite way to add in short bouts of activity?