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Showing posts from December, 2014

Booty and Quad Workout

Warm up 5 minutes on stair stepper at a slow pace.  Kick leg back after each step and really squeeze your glutes.  If you don't have a stair stepper you can use an elliptical to warm up.  Push through your heels with each stride. 1.  Weighted barbell bench hip thrusts 15, 12, 10 2.  Cable pull through's 15, 12, 10 3.  Courtesy lunges 15, 15, 12 4.  Split squats w/ barbell 15, 12, 10 5.  Walking lunges w/ plate overhead 12, 12, 12 (12 each leg) 6.  Leg extensions 12, 10, 8 (superset) 7.  Pop squats 3 x failure (superset) 8.  10 donkey kicks, 10 straight leg kickbacks, 10 firehydrants (do one right after the other x 2) The lower the reps the HEAVIER your weight should be. Cool down with 5 minutes of stretching. Enjoy :)

Busy Mom Gets Fit!

I’m looking for some busy mom’s who are looking to make healthy changes.  Who are nervous about taking the first step but don’t know where to turn.  Who have BIG dreams of getting healthy and fit in 2015.  Who want to lose weight and have more energy for their kids. We will follow a fitness program, clean eating menu and work together to help you reach your goals. Apply here -->

Booty Blaster Workout

Anterior Lunges w/ dumbbells at sides 3 sets of 8-10 reps (GO HEAVY) Single leg RDL w/ dumbells 4 sets of 8-12 reps Goodmornings 4 sets of 8-12 reps One leg double bench hip thrusts 3 sets of 10 - 15 reps Multiplane lunges w/ barbell on back 3 sets of 12-15 each leg (superset) Walking lunges w/ glute kick backs holding plate overhead 3 sets of 12-15 each leg (superset) Jump frog squats 3 x 15 Go as heavy as you can on the weights!  Your booty and hamstrings will be on fiyah!

Glute and Hamstring Workout

Glute and Hamsting Workout of the Day! My legs were shaking afterwards!! Start with 4 sets of 20 donkey kicks each leg. Reverse hyperextensions with booty band above knees 3 x 20 Wide stance barbell squats 15, 12, 8, 8, 12, 15 Good mornings 3 x 10 superset with close stance barbell squats 3 x 10 Romanian deadlifts 15, 12, 8, 8, 12, 15 Bridge to curl on ball 15, 12, 10 Enjoy!