Month: March 2018

At Home/Outdoor Leg Circuit Workout

An easy and effective, minimal equipment leg circuit workout that can be done at home or outside.

With the weather (finally) starting to get nicer, I like to try to come up with workouts I can do outside and with minimal equipment. These kinds of workouts are also perfect if you’re running low on time. This leg circuit is very intense and effective – I was definitely sore afterwards!

Since I live in an apartment complex, I have lots of staircases around to take advantage of. You can also find a staircase at a park near your house, bleachers at the local school, or even the one inside your house!

For the circuit workout, I added in a band to go around my thighs. If you don’t have a band like this readily available, you can still do the workout without it! It just adds more resistance and activates your glutes.

Warm Up:

Stair Sprints – 3 sets of 10 sprints up the stairs. Walk or jog back down the stairs



Circuit Workout:

Perform each exercise back to back and complete 3-4 sets of the circuit for the complete workout. Use the stairs for these exercises.

Exercises:
  1. Banded Squat Walks
  2. Banded Sumo Squat Jumps
  3. Banded Side Steps – Left Side
  4. Banded Side Steps – Right Side
  5. Lunges or Jumping Lunges (20 total)
  6. Stair Sprint

After this circuit workout, I usually throw in an additional superset or two to finish off the workout. A superset is when you perform two exercises back to back with little to no rest in between.

Superset 1 (3 sets):

This superset is performed without the staircase.

  1. Banded Sumo Squats – 20 reps
  2. Banded Narrow Squats with Added Pulse – 12 reps

Superset 2 (3 sets):

  1. Banded Step Ups with Glute Kickbacks (performed on the stairs) – 10 each side
  2. Side Lunges – 15 each side

Enjoy & get sweaty!!

Fitness YouTubers You Should Know

Providing you a list of my favorite fitness ladies to follow (and subscribe to!) on YouTube.

These ladies provide so many workout ideas, a lot of motivation, meal prep recipes, and just all-around positive vibes! Here’s some in-depth information of my Top 3 YouTubers and then some others below for you to check out.

Whitney Simmons

Whitney Simmons is a fitness YouTuber and Gymshark athlete based in Utah. She focuses on weightlifting workouts, HIIT routines, meal prep ideas, with some beauty and clothing hauls thrown in the mix. She has such a high energy and is easy to relate to. Whitney really helped me get into more of the weightlifting scene at the gym. She has so many workout ideas that can be found on her Instagram or YouTube channel. Instead of vlogging like other fitness YouTubers, Whitney’s videos are short and to the point. They get straight to the workout which is awesome! I love that you don’t have to scroll to find the workout part of the video. All the exercises are listed in the description box of the video for quick access or to screenshot it for the gym!

She has started a merchandise line and a collaboration with Tula as well!

Sarahs Day

Sarah Stevenson is the Austrailian vlogger behind Sarahs Day. She believes in natural, holistic remedies to conquer any sickness she’s facing, as well as improving her hormonal acne (which is how her channel started!). She’s a Paleo-based eater and all the recipes she shares are normally gluten-free, dairy-free, mostly vegan and refined sugar free. Sarah focuses more on bodyweight movements and plyometrics in her workouts as opposed to strictly weightlifting.

She has her own workout e-book called Sweat It To Shread It, which is an “8-Week active lifestyle challenge”. I have purchased this myself but haven’t had a chance to do it yet! Once I do, I will post a review of it, but I’m sure I will love it!

Sarah has also just recently released a fitness line with White Fox Boutique.



Blogilates

Cassey Ho is the creator of this fitness empire, Blogilates. Blogilates started out small and has taken over the Internet! Cassey is filled with so much positivity that radiates out from her videos. She posts Pilates videos and no equipment is necessary, just a yoga mat if you have on! If you sign up for her newsletter on Blogilates, she sends you a free workout calendar every month. This calendar has the different YouTube videos to watch and complete on that particular day.

In addition to her YouTube channel and her blog, Cassey also has a PIIT28 fitness program and a 28-Day Reset Nutrition Program available for purchase. The PIIT28 program is like HIIT, but with Pilates moves. Each workout is only 28 minutes long. The 28-Day Reset is similar to the Whole30 program in which you eliminate all dairy, gluten, alcohol, processed grains, and added sugars. Each of these are slowly added back into your diet. From this, you are able to tell which foods cause issues with your stomach and start eating in a way that eliminates that!

And if that isn’t enough, Cassey has her own fitness clothing line called POPFLEX Active.

Other Fitness YouTubers to Follow:

Tone it Up

Power fitness duo Karena and Katrina run this huge Tone It Up Community! Check out their workouts on YouTube that uses minimal equipment or check out their app!

Brittany Dawn Fitness

Has all the Starbucks secrets! As well as workouts, meal ideas, the works!

Nicki Blackketter

Another fitness vlogger that’s part of the Gymshark family!



Boho Beautiful

For the yogis looking for full workouts!

BodyBuilding.com

An all-around great resource for all things weightlifting: workouts, meal prep, supplement information, exercise dictionary – they’ve got it all!

At Home Total Body Workout (Apartment Friendly!)

A total body workout designed to be done at home with little to no equipment, and NO jumping moves so it’s apartment friendly!

Happy Snow Day! At least to us who live in the Northeast. I was super excited to see this much precipitation because I haven’t had a snow day yet this year! I still had to work from home but I was able to multi-task and get a bunch of stuff done.

Since I was stuck indoors all day with no access to my gym, I decided to throw together a full body workout and film it for you guys, too!

The best thing about this workout is that it’s apartment friendly! This means no jumping moves that bother your downstairs neighbors. I like working out at home but I do a lot of jumping moves and always feel so guilty for disturbing my neighbors.

Second best thing is that this workout targets all your main muscle groups: upper body, lower body, and abs. What can be better than that?!

I’ve separated the workouts by muscle group in case you’d like to mix and match and not complete them all. All exercises use body weight and can be modified to use added weight.



Lower Body Circuit 

I found this lower body circuit workout from Kelsey Wells, the developer of the PWR program on the Sweat app with Kayla Itsines. I’ve been incorporating it into some of my leg days at the gym and it’s killer! This is only the activation phase of the workout…in other words, the warmup. It definitely gets your heart pumping to kick off a workout!

Directions:

Set a timer for 10 minutes. Complete each exercise back to back. See how many sets you can complete before the timer is up!

Exercises:
  1. 10 Glute Bridges
  2. 20 Sumo Squat Pulses
  3. 10 Stationary Lunges (each side)
  4. 10 Reverse Lunch & Knee Up (each side)
  5. 20 Sumo Squats with 2 Pulses

Booty Burn

This booty burn part of the total body workout focuses on more Pilates style movements to really target the entire glute muscle.

Directions:

Perform each exercise back to back. Rest. Repeat 3-4 times.

Exercises:
  1. 15 Glute Bridges
  2. 10 Glute Kickbacks each side
  3. 15 Glute Kickback Pulses each side
  4. 20 Donkey Kicks each side
  5. 10 Rainbows each side

Ab Attack

For this Ab workout, I used my sliders. These sliders were cheap and can be found on Amazon. You can use the sliders on hardwood floors or on carpet. If you don’t have sliders, you can use cloths underneath your feet on hardwood floors.

Directions:

Perform each exercise back to back. Rest. Repeat 3 times.

Exercises:
  1. Knee Tucks
  2. 20 Mountain Climbers each side
  3. 20 Oblique Side Crunches each side
  4. 20 Plank Jacks



Upper Body Workout 

This workout was also inspired by Kelsey Wells. It was adapted and slightly modified from one of her Instagram posts and uses resistance bands. You can swap the resistance bands for dumbbells and can adjust the number of reps as necessary.

Directions:

Complete 12-15 reps of each exercise back to back. Rest and repeat for 3-4 sets.

Exercises:
  1. Lateral Raise
  2. Tricep Extensions
  3. Reverse Fly
  4. Front Raise
  5. Upper Row
  6. Bicep Curls
  7. Tricep Kickbacks
  8. Upper Back Row
  9. Squat to Shoulder Press

Hope you enjoy this workout! The how-to video will be coming shortly 🙂

 

FabFitFun – Spring Unboxing

Unboxing of the Spring box of FabFitFun. Take a sneak peek into all the goodies in the Sprint 2018 box!

What is FabFitFun?

FabFitFun is a seasonal subscription box (received 4 times a year for each season) containing full-size products, not samples like the other guys. They provide a wide variety of products to subscribers from many different brands: accessories, fitness gear, hair care, nail care, makeup, jewelry, etc. Each box contains over $200 worth of stuff and you get it for 1/4 of the price!!

Some items and styles can vary slightly from box to box. So you may have a different colored clutch than your bestie.



FabFitFun Spring 2018 Unboxing

Check out my unboxing video on YouTube to see what comes inside a FabFitFun box! This is my favorite subscription box and I always love what’s inside of them!

NOTE: This post and this video are not sponsored in any way. These opinions are my own.

 

OOTD 4

Switching the clocks forward made it finally feel like Spring is coming. It stayed light out until 7pm instead of the usual 5pm. This small change inspired me to start picking out spring colors to wear even though it’s still the same old winter temperatures outside.

For work today, I chose to pull out a darker floral dress with a pastel pink sweater. Since it’s still 40 degrees outside, I put on leggings underneath and wore with my TOMS wedges.



Lucky for me, I got this dress in my second Stitch Fix package. I linked a dress that’s similar below.

Get the Look:

Dress: http://bit.ly/2p2Z6pQ

Leggings: http://bit.ly/2p3Mf70

Sweater: http://mcys.co/2tJ0H8S

Slim Legs HIIT Workout

HIIT

HIIT is the best way to get your heart rate pumping and to burn fat in the shortest amount of time as possible. A good HIIT session can be done in as little as 10-15 minutes and will leave you feeling a great burn. It’s the perfect sweaty sesh to get you going before a workout or as a burnout afterwards.

Personally, I like to use HIIT as a warm-up exercise before I start weightlifting. And since I’m looking to decrease my body fat percentage, I try to incorporate HIIT into my workouts at least 3 times a week. I try to match the moves in my HIIT routines to what I’m working out that particular day. Here is an example of what I’ve been doing as my HIIT routine for leg day.

For this HIIT routine, I use a step with two of the risers on each end. If you’re a beginner or don’t have this piece of equipment readily available, there are certainly modifications that can be made. Try taking out one of the risers so that there’s only one per side or you can take them out altogether. You can also remove the step entirely if you’re doing this at home! For more of a challenge, add risers to each side or shorten the time of rest between exercises.



Timing

You can time yourself however you feel comfortable. Some HIIT is timed with 40 seconds working (performing the exercise), 20 seconds rest. I like to do 30 seconds working and 30 seconds rest.

There are 4 exercises in the routine. Complete the exercise in the working time of your session, then rest. Then move onto the next exercise, then rest and so on. Complete this for 3-4 rounds so that the workout is a total of 12-16 minutes.


Exercises

PSA: I don’t believe these are the technical names for these exercises but they made the most sense in describing the motions. See the video below for a how-to.
In and Out Squat Jumps

Start in a narrow squat position with both feet on the step. Jump out from off of the step to a sumo squat. Keep jumping back and forth between positions. Try adding pulses to the squats!

Jump Overs

Begin with your right foot on the step and your left food off of the step. Jump onto the step with your right foot then with your left. Once your left foot hits the step, your right foot should be off the step. Jump back to the left the same way.

Toe Taps

Similar to the all-familiar soccer drill: bring each toe up to the top of the step and gently tap each toe. Keep alternating each toe/foot that is tapping the top of the step.

Skaters

This is the only exercise performed without the step. I like to face the step on its length side so that I can measure how far I’m jumping during this move. Jump to the right with only your right foot and left leg should curtsy almost behind you. Jump to the left with your left leg and your right foot will be behind your left. This movement mimics the moves that inline skaters make on the rink. I try to jump laterally so that my foot aligns with the end or past the end of the step on each side.



Perform these back to back for a total of 4 minutes per round. Remember to repeat for 3-4 rounds to complete your HIIT routine!

See the video below on how to perform each exercise. Trying to type out what to do might be a little difficult to understand!