NO RUNNING cardio workout

If you aren’t a big runner, this workout is perfect for getting your cardio on. It should be repeated once and should take about 18-20 minutes.

  • 1 minute of jogging
  • 1 minute of mountain climbers
  • 1 minute of jump rope
  • 1 minute of jumping jacks
  • 1 minute of high skips
  • 1 minute of butt kicks
  • 1 minute of front kicks
  • 1 minute of high knees

500 Calorie Circuit

Anything that burns 500 calories is going to be hard and long, BUT, totally worth it. If you have a little extra time in the morning, go ahead and give this workout a try!

50 jumping jacks

50 crunches

50 squats

15 push-ups

15 burpees

50 jumping jacks

50 crunches

50 squats

15 push-ups

15 burpees

50 jumping jacks

50 crunches

50 squats

15 push-ups

15 burpees

 

Spell-Ur-Name workout

Workouts should never be boring! I came up with this total body workout that will spice up your daily routine. Start by spelling your name and complete each exercise that follows. Include your first and last name for the most effective workout!

A: 30 squats

B: 45 sec arm circles

C: 1 min plank

D: 50 jumping jacks

E: 1 min wall sit

F: 25 crunches

G: 20 burpees

H: 45 sec arm circles

I: 15 push ups

J: 50 jumping jacks

K: 15 burpees

L: 30 squats

M: 45 sec arm circles

N: 20 burpees

O: 1 min plank

P: 10 push ups

Q: 25 crunches

R: 15 burpees

S: 1 min wall sit

T: 50 jumping jacks

U: 10 push ups

V: 25 crunches

W: 20 burpees

X: 30 squats

Y: 1 min plank

Z: 15 burpees

 

 

8 Minute Abs

If you’re ever in a hurry and need a quick (but effective!) ab workout, this one is perfect. Eight minute abs includes 8 different drills and lasts for 8 minutes.

Each exercise consists of 10 reps each.

  1. toe touches 10x
  2. crunches 10x
  3. sit ups 10x
  4. flutter kicks 10x
  5. bicycles 10x
  6. leg lifts 10x
  7. mountain climbers 10x
  8. dynamic planks 10x

Level 1: 2 sets

Level 2: 3 sets

Level 3: 4 sets

*30 second rest between each set*

 

30 Day Bikini Booty Challenge

Now that school is out and summer has finally taken over, it’s time to whip out those bikinis! If you’re looking for the perfect workouts to tone your bum, follow this 30 day Bikini Booty Challenge I designed bellow. If you need assistance with any of the exercises, visit my video tab and click the clip that says “30 day Bikini Booty Challenge.” 

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Tips for Beginners

Being new to the “fitness world” can be intimidating. Everyone lines up at the same starting point and has relativity the same goals—to finished the race. In this case, living a healthy lifestyle has no finish line, but you get the point. Everyone must start somewhere. I came up with some helpful tips when it comes to beginners. Read and understand these bullet points and you’ll be on your way to crossing the starting line.

I came up with 5 topics that are utterly important to master—consistency, posture, dieting, learning and listening.

#1 Consistency takes practice. Building lifelong habits takes time, no matter what the topic is. But once you’ve built those habits you will be itching to complete them during your daily schedule.  

#2 Posture is key when lifting weights. Correct posture does not only prevent injury from occurring but also maximizes effectiveness during each exercise. Standard posture includes your lower back slightly arched, chest up and neck resting in the neutral position. Do not lift anything bending forward and avoid twisting your body.  

#3 Dieting can seem tough and expensive, but it’s crucial to a healthy lifestyle. Just because you go to the gym doesn’t mean you get to spend the day munching on Cheetos and drinking soda. A clean diet is key for mental and physical health. The word “diet” does not have to be scary and it certainly doesn’t have to be expensive either. I am not advising you to eat bread and water for a week straight. Nutrition doesn’t have to be difficult—it needs to be fun and it needs to taste good!

#4 Learn from your mistakes and figure out what works best for you. Like I said earlier, no one starts out as an expert. The trick is to pay attention to your failures and learn from them. A great way to keep track of all of it is to write down everything in a journal or log. Record your calories consumed, your calories burned, and most importantly, how you feel about the entire situation.

#5 Listen to your body. Whether you or sore or tired, listen to your body. Do not over work your muscles if you are not feeling capable. Do not lift any weights that you feel is too heavy as you can pull a muscle. Get enough sleep, let your muscles recover, then hit the gym and repeat the process.