Hey everyone! Happy Monday to ya 
Here’s this week’s Workout Move of the Week, the bicep curl and plie squat. This is a compound move that works the biceps and legs, and your abbies if you hold them in tight 
Some tips:
-Good posture with shoulders back, chest proud, abs tight and booty tucked in
-If it hurts, DON’T DO IT! Only go down as far as you feel comfortable
-Aim for 2-3 sets of 10-12 reps
Bicep curl:
-Keep your elbows close to your torso
-Think about your biceps while you do this move; visualizing the muscle often helps with muscle recognition and can help you to get more out of each move
Plie squat:
-Feet are wide and toes pointed out, so that as you plie your knees do not extend past your toes; if your knees are going over your toes, take a wider step
-Keeping your upper body tall and straight, think “sink down” as you perform the movement- it’s like your upper body is sliding against a wall, not forward or backwards
-Knees go out, rather than forward
-As you come up, avoid locking out the knees and squeeze that booty!!!
Hope you enjoy 
As always, please let me know if you’d like me to do a variation of one of your favorite exercises!
Happy training,
Gina
Hi, I'm Gina. Welcome to The Fitnessista! I love blogging about my adventures as a new mom, military wife and fitness instructor, as well as sharing new workouts and recipes. Check out the About page for more info - thanks for stopping by!
Woo-hoo for another workout vid. I love this addition to the blog!!!
Happy Monday Gina.
Great video Gina! I love these exercises! When I feel like busting out a quick 20 minute workout I do something similar to this… but I do the plie squats with shoulder raises! I do the basic plie squat, then hold it in the squat position for more reps, and then do 10 slow low bounces. OWWWW! I am going to DEFINITELY try doing bicep curls with that 90 degree angle trick. I’ve never done those before!!!!
Love the videos! Compound moves are my fave!
I love this new feature! Plie squats are one of my favorite exercises, can’t wait to try this variation!
thanks for posting this! I always like to learn new strength training moves
I love these videos- I don’t know much about strength training. They’re helpful!
Love this new addition to the blog!!
Thank you for everything that you put into this blog- it’s obvious that you’re passionate about helping others lead a healthy lifestyle. I’ve learned so much from you! 
Oooh, you are so proffesh with these new videos! I think it’s a wonderful addition to your empire.
Always good to have some tips to get the most out of our workouts!
I, too, love the video move of the week. I’ll be trying this later this afternoon. Thanks!!
Love the videos! I’d love to see proper form for Bulgarian squats. I can never seem to keep my knee in line with those, but I love what they do for my bum.
I looked at the title and read it as “WOMW #2: Bicep Curl PIE Squat Combo” haha, sounded like one yummy workout move
hahaha we could only wish for a pie squat
I do Plie squats all the time! love them!! also love your nike jacket in the video!
Hey Gina – love the WMOW’s! Keep ‘em coming. Also I got a Vita-mix this weekend – inspired by you.
Here’s something for you: on running. My brother used to run and liked it – then not so much lately. Over the holiday he read Born to Run by McDougall (#19 on NYT Bestseller) and it has totally JUICED his running attitude. He’s even trying a little barefoot! Check out this article and its video interview with the author. http://www.nytimes.com/2009/10/27/health/27well.html
Maybe you’ll like this book and it will be inspiring for you like you inspire us!
Best –
Kathy
I love the WOMWs! I’m definitely going to try this one out
this is one of my favorite supersets! love multitasking and doing double duty at the gym!
Hey I was wondering if you had any insight on a problem I was having…I feel like I may have strained my left hamstring but it only hurts whenever I stretch my leg. It’s at the base of my but and what feels like the top of one of my hamstring muscles.
I recently cut out a lot of cardio and only use the elliptical for about 20 min for maybe 4 days a week, and strength train for about 20 min most days – nothing too strenuous. I stretch before and after as well.
It started hurting about 2 weeks after I cut out a lot of cardio (in order to gain more weight since I have lost too much) so it seems weird since I dont workout as much. I have heard of RICE, and that I should be resting it, but I dont want to completely cut out cardio. I also dont want to stop strength training, because I’m trying to focus more on that to gain muscle mass in my legs.
Do you think it could be anything but a strain? It does not hurt any other time besides when I stretch it. Thanks for your help!
-Jessie
hey jessie,
if it’s seriously hurting, you may need to take a break from working out. it’s worth it to take the break now, rather than later, when more problems could arise as the result of exercising while you’re injured. i’d recommend RICE and taking two weeks off, from everything. two weeks won’t really mess up your training, and it’s far less than a longer break to recover from a more serious injury. after the two weeks, if it’s still bugging you, see a doc.
Ugh..thats going to be TOUGH!!! Thank you for your help.
are you sure that wouldnt be unhealthy though? just being a couch potato for 2 weeks straight? I think I’ll go nuts doing that
Great moves, great video! :]
I love the plie squat! It really works the booty and inner thighs
Great exercise Gina, do you think it’s worth doing deadlifts? I don’t think my form is great for them. Sorry for my moaning email on my dating situation yesterday, looks like a may have a new man interest. Off to try out the plie squat.
Thanks for the new exercise! I’ll be sure to try it out soon.
I love the videos! I’m gonna be doing these today!
LOVE the new additions to the blog! Yay to Pilot for getting you such an awesome pressie for Christmas!
I would love some moves that target obliques and the BACK. Perhaps some using bands? (I don’t use weights at home, we just have stretch bands, so I’m always looking for ways to use them)
Thanks for being such a great blogger!
Love this Gina! I hope you continue to do these, they’re great!
These videos are amazing. I love the fact I can do this workout at home because I have dumbbells! Keep it up can’t wait for next week.
I really love these WMOWs!
a great way to do plie squats is do 10 regular, then 10 with our left heel off the ground, then 10 with your right heel off the ground, then 10 with both heels off the ground! its kiler!
we do that in zumba- it IS killer!
awesome move! you are too cute. btw, LOVE the jacket!
thanks!
Hi Fitnessista, I was wondering if you could help me with a problem I’m having. Every time I do legs, the next two days after my legs are SERIOUSLY sore, where they hurt and feel swollen (swollen part may be in my head because of how sore/hurt they are, not sure) then it fades by the third day. Is it normal to be extremely sore/swollen after legs or does that mean I’m doing it wrong or too much?
Thanks!
Oh, where did you get your work out pants in the video by the way?
hey ashley,
you might be overdoing it, but just to be safe i’d check with a doc. maybe try some body weight exercises (no weights, just use your own body weight) when you do weights and see how they feel? this could help to determine if you’re going too crazy with the weights
the workout pants are nike fit. i LOVE them– so comfy!
I use plie squats in my total tone class all the time! The ladies LOVE it!
Thanks!!! I’ll add those move to my routine! Great video!
Hi Fitnessista! I just discovered your blog and I am so happy I did because I LOVE IT! All your workouts and moves are refreshing and I can’t wait to try them! I am a college student who has recently suffered the effects of the Freshman 15 so I am very much looking forward to the Winter Shape Up. I was wondering if you would maybe consider doing a post on trying to stay fit/eating well while away at school, possibly a workout that can be done in a small space (like a dorm room)? Or if you knew of any fitness/nutrition blogs that catered to college students? Thanks and keep up the great work!!!
hey emma,
check out their blogs for sure!
thanks so much for checking out my little blog! some of my favorite college girls are glidingcalm.wordpress.com and snackface.wordpress.com
ALL of the winter shape up workouts will be able to be done at home..all you need is a stability ball, free weights and a medicine ball. for some eating advice, check out the summer shape up (under the workout tab, week 1). it has a full eating plan that you’ll be able to do at school
have a great day!
“If it hurts, DON’T DO IT! Only go down as far as you feel comfortable…”
I have to tell you, because I wonder how many people are similar: Before I knew how to work out, I thought any bit of discomfort meant to stop or slow down because I was always hearing, “if it hurts, don’t!” It wasn’t until one day on the treadmill, next to my nutrition major roommate, that I got fatigued and felt The Burn in my butt. With that I turned down the speed. She had to explain to my dumb@ss that exercise is *supposed* to be uncomfortable. That is how your body changes.
Not sure why I felt the need to share that, but it was definitely a breakthrough for me many years ago.
So, where does one draw the line between normal discomfort and actual pain?
Thanks for the constant inspiration, G$.
hey brittney,
i’m just saying that for safety reasons and assume that most people can determine when their body is telling them to stop, especially when their discomfort is due to an injury. (for me, my own personal motto is “the only thing that kills pain is more pain” when it comes to the gym, but i’m also 100% injury-free)
the “go down as far as your comfortable” applies to “sally with knee injuries”, who can’t make her thighs parallel to the ground without actual pain.
the usual deciding factor for me to determine if it’s actual pain or just a “burn” is if i feel that pain in the same muscle or joint when i’m not exercising. it’s really hard for me to say whether i think people should push through it or call it quits since this is an online thing… i feel like it’s the responsible thing to remind those with injuries not to push themselves too far.
OOH and i just thought of one more question – can you recommend any favorite healthy snacks you have that could be kept/made in a dorm that only has a small fridge and microwave (no kitchen) i would really appreciate it!
hey emma,
almond butter
ezekiel bread
fruit
snacking veggies (cut up carrots, bell peppers, cucumber)
polaner spread (for “jelly”)
raw nuts
larabars
almond milk
protein powder
cereal of choice (trader joes sticks and twigs is amazing)
hope this helps a little!
Hey Gina! I’d like to say that I’ve been following your blog for a while.. and I absolutely love it. You are such an inspiration on healthy eating, exercising, and also enjoying life. I hope that you get the opportunity to come out with a cookbook or just a lifestyle book on health soon. Or even a T.V. show! I think you’d do GREAT.
hey ddeep, thanks so much for your kind comment.
i would LOVE to do all of the things you’ve mentioned… i’m working on it
have a wonderful day and thanks again for saying hi
this is actually a move i used to have my clients do when i was a trainer! i’m so glad you posted it though, because i’d totally forgotten about it until i saw it on your blog! thanks for being awesome
Oh, I agree it is DEFINITELY the responsible thing to do, and wasn’t implying otherwise. I just wonder how many gym newbies like myself don’t understand the difference between GOOD pain and INJURY pain. So, I thought I’d throw it out there.
Keep being awesome!
i totally understand what you’re saying! i just wish there was a hard and fast rule to help differentiate between a burn and actual pain :/
thanks for a very interesting point and for reading my little blog
I love that little flip cam and those videos you are doing. Today I used both of your video moves
Thanks!
wahoo!! i’m so glad you like them
<3
You are doing awesome with these videos, I’m really liking them!
LOVE these videos, gina. the moves are simple enough that i won’t feel like a doofus trying them at my gym but seem effective. also, you are a natural on camera!
i was wondering if you could discuss your favorite sports bra brands in an upcoming post? i’m always looking out for recommendations! thank you.
[...] plie squats and bicep curls ala Fitnessista, 8 lbs, 3×15 [...]
Gina, this is awesome! So helpful!
Hi Gina,
I love the workouts you post! I’m wondering what the difference is between plie squats and normal ones. I’m a college athlete (softball), so my lifting program emphasizes regular back squats to improve overall strength and other moves to improve explosiveness. Are your workouts aimed more towards toning? Do you recommend any “functional” moves that will help overall athleticism? I’d like to be athletic and strong without bulking up. Thanks so much!!
I have added both of your workout moves of the week so far into my workouts! It’s so awesome to throw something new in there once a week. I really felt last week’s in my legs and surprisingly, I felt this week’s more in my arms, which I am happy about
Thanks!!
[...] in plie squats that I’ve seen quite a bit over at The Fitnessista – she even has a video showing how to do a plie squat/bicep curl exercise! – and I tried a new move I saw Kim [...]
[...] Bicep curl plie squat combo (c/o Fitnessista) [...]
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Awesome work-out and site! I’m bookmarking your site for sure!
thank you!
[...] 2. Plie squat and bicep curl- do 10 squat and curls, then hold the squat position and curl 10 times [...]
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[...] 1. Plie Squat and Bicep Curl combo – 12-15 with 15# weights [...]