Workout Move of the Week:
- The Lunge and Lift
- Bicep Curl Plie Squat Combo
- Cardio Blasts with Lacey
- Yoga Inspired
- Short Cardio Workout
Summer Shape Up Plan– A total body fitness plan with nutrition recommendations, to help you feel good and bikini-ready all year long
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5- Repeat Week 1
- Week 6
- Week 7
- Week 8- Repeat Week 3
- Week 9
- Week 10
- Week 11- Repeat Week 2
- Week 12- Repeat Week 1
- Shoulder, Chest and Triceps
- Shoulder, Chest and Triceps
- Shoulder, Chest, Tricep and Abs Circuit
- At home circuit workout
- Total Body Toning Sesh
- Spring Leg Workout
After being MIA for a few weeks, here’s a brand spanking new workout (finally!).
Just like the previous workouts, this is also intended to be done circuit-style up to 3 times a week, with a day of rest in between. Just try one set of 10 reps for each exercise if you are a beginner, and int./adv girls can do 3 sets of 10-12 reps. Use a weight that is challenging to complete all of the reps for that set (beginners start out super light and can work their way up, after trying the workout one time).
As always, please honor your body and your injuries. If something hurts, or is injured, don’t work it out!!! Like I’ve said before: you can’t enjoy your superfit bod from a hospital bed! Please be careful.
1. Side squat and lunge- this works inner and outer things (adductors and abductors), hamstrings, quadriceps and glutes
2. Stability ball chest press– this works chest and shoulders (pectorals and deltoids)
3. Lateral to horizontal raise– this works shoulders (deltoids)
4. Stability ball calf raise– this works your calves
Start holding two dumbbells. Position yourself against a wall with the stability ball and then wrap one leg around the back of the other.
5. Frog crunch– this works the abdominals
Remember to exhale as you crunch up and squeeze your stomach muscles:
6. X-file (I got this one from Women’s Health)– this works obliques
7. Prone stability ball tuck and pike– this works primarily abs, but I consider it an entire body workout
8. Overhead V-rope tricep press– this works the back of your arms (or as some say “chicken wings”)
Starting with feet staggered, elbows at a 90 degree angle and close to your ears
9. Dual arm row and kick — this works your back (latissimus dorsi) and glutes
Take a few feet away from the cable machine and use a fairly challenging weight
10. Incline hammer curl– this works your biceps
That’s it!! I really hope you enjoy it 😀
Please let me know if any of you give it a try and what you think!!! Thank you so very much for reading.. I appreciate it more than you know!!
Here it is- workout #2!!!
First of all, I just want to say thank you so so much to those of you who tried out the first workout and left such positive feedback and comments!!!! I appreciate it more than you know– thank you for making this little “hobby” such a pleasure 🙂
This workout is meant to be done circuit-style, similar to Workout #1. I did not include as many compound-exercises, as a few of these are single-muscle exercises. This means you can really focus on working that muscle (think about it as you’re doing it– it really helps!). Try to do this workout 3 times per week for the next two weeks with a day of rest in between. Beginners should aim for 1 set of 10-12 repetitions of each exercise, up to 3 sets if you are more advanced. Choose a weight that is challenging, but that will allow you to complete at least 10 reps successfully– by the last set, you should really be pushing yourself to get to the last rep. Combine with cardio of your choice for 20-60 minutes 3-6 days each week for maximum results 🙂
Please honor your body and your injuries. If something hurts, or bothers you, don’t work it out!!! It’s not worth injuring yourself further.
Enjoy! Please let me know what you think!
* Warm up for 5-7 minutes with cardio of your choice
1. V-glutes (works the booty –glutes– and lower back –erector spinae– and helps you to get those awesome lower back dimples)
2. Reverse wide-grip row (works the back –latissumus dorsi)
3. Single-arm tricep press (works your triceps, the backs of your arms, or what some refer to as their “chicken wings”)
4. Straight-bar press down (works your rear deltoids- the back of your shoulders)
5. Hamstring stability ball roll (this is one of my absolute favorites- it works your glutes, hamstrings –backs of your thighs– and core)
***For those of you with minor knee issues, keep your legs straight out on top of the stability ball and lower your hips to the floor and back up– this will work the same muscles without tweaking your knees
6. Stiff-leg pullover crunch (works the entire abdominal– rectus abdominus)
7. Wall squat and hammer curl (works glutes, hamstrings, quadriceps –front of thighs– and biceps)
8. Gina’s Pec n’ Press (this move was named for me because I introduced it to the last gym I worked at- it works your shoulders, biceps and chest)
9. Circle obliques (another one of my all-time favorites- this one will definitely make you a little sore!)
Either complete the cardio portion of your workout following the weight session, or cool down for at least 5 minutes by doing low intensity cardio and stretching.
Here’s workout #1! I thought it would be something fun to do for my readers (all 5 of you haha). These are meant to be done circuit style 3 times a week, with a day of rest in between. For each exercise, if you are a beginner, I would recommend 1 set of 8-10 reps for your first time. Beginners: choose light weights for the first week and then challenge yourself a little more next week. For intermediate/advanced gymgoers, I would do 3 sets of each exercise with 10-12 reps. Rest for 15-30 seconds in between sets, until you’re ready to go again.
Combine with cardio of your choice 4-6 days per week. 20 minutes if you’re a beginner, 30-60 minutes for int/adv.
Almost all of the following exercises are compound exercises meaning that they work more than one muscle group at a time. This means a shorter, more intense and more effective workout! And more time to shop 😉
Remember to honor your body and your injuries. If something is injured or bothering you, don’t work it out!!! You won’t get to enjoy your superfit bod from a hospital bed. Be smart!!!
So here it is, Circuit #1:
1. Bent-Over Row and Kickback
It works: Latimus Dorsi (Back) and Triceps
2. Plie and Bicep Curl (I would reduce the amount of sets of this one to 1 or 2 since the following exercise works similar muscle groups)
What it works: Biceps, Inner thighs, Glutes (booty) and Quads (top of thighs)
3. Ballerina Plie
What it works: Quads, Inner thighs, Glutes (booty) and Calves
4. Chest Flye and Reverse Crunch
This works: Chest and Abdominals
Keep your weights from touching the floor and try to keep your legs at the same angle they were at on the ground and crunch your abs. As you gently bring your feet back down, bring the weights back together and squeeze your pectorals (chest).
5. Lunge and Lateral Raise
This works: Quads and Shoulders
6. Oblique Crunch with Dumbell
Works obliques (sides of your abs)
7. Swimming back extension
Works: Lower back (erector spinae) and the backs of your shoulders (rear deltoids)
Well there ya go! I hope everyone likes this new addition to the blog 🙂 I would love any feedback! Just print it out and take it with you to the gym— I’ll be posting new workouts every two weeks.