Women, as we all know our rear view is not always what we would like it to be!
We tend to hold fat in our lower body and have a hard time showing muscle and/or definition in our butt and legs.
If your booty needs some work..... try this workout I did yesterday. Good Luck!
Warm-up before you start to make sure your lower body is ready to go!
*TREADMILL - WALK ON A INCLINE OF 8.0 SPEED OF 4.0 -4.5 FOR 10 MINUTES
* CABLE BUTT SQUATS - 4 SETS OF 25 REPS
* GOOD MORNINGS - 4 SETS OF 15 REPS
*SMITH MACHINE - GLUTE PRESS - 4 SETS OF 25 REPS
*STIFF-LEG DEAD LIFTS - 4 SETS OF 15 REPS
* SMITH MACHINE SQUATS ( GO DEEP) - 4 SETS OF 12 REPS
*SMITH MACHINE LUNGES - 4 SETS OF 12 REPS EACH LEG
* KETTLE BELL SWINGS - 4 SETS OF 25 REPS
* LYING LEG CURL - 4 SETS OF 12 REPS
* CABLE GLUTE KICKBACKS - 4 SETS OF 15 REPS EACH LEG
END WITH WHEEL - AB CRUNCHES - 100 REPS
* Use a weight for each exercise that allows you to be fatigued on the last rep
Know that we can work out hard and then not get the results we want due to a poor diet.
EAT CLEAN, WORK HARD, AND YOU WILL SEE RESULTS!
Tuesday, June 26, 2012
Tuesday, June 12, 2012
No time to workout? Try this.....
Try this workout if you are short on time and want to burn some fat fast!
Greg, Mary, Melissa , and I did this workout Friday evening.
4 of my clients did it yesterday.
* KETTLE BELL SWINGS ( 55LBS) - 40 REPS
* WALL BALL SHOTS - ( 20LB. MED. BALL) - 40 REPS
* ROPE SLAMS - ( 55LB ROPE) - 40 REPS
* KNEE BALL SLAMS - ( 15LB. MED BALL) - 20 EACH LEG
5 ROUNDS OF 40 REPS EACH = 200 REPS FOR EACH EXERCISE
It took Greg 27 min.
Me 32 min.
Try it and see how you feel the next day!
Greg, Mary, Melissa , and I did this workout Friday evening.
4 of my clients did it yesterday.
* KETTLE BELL SWINGS ( 55LBS) - 40 REPS
* WALL BALL SHOTS - ( 20LB. MED. BALL) - 40 REPS
* ROPE SLAMS - ( 55LB ROPE) - 40 REPS
* KNEE BALL SLAMS - ( 15LB. MED BALL) - 20 EACH LEG
5 ROUNDS OF 40 REPS EACH = 200 REPS FOR EACH EXERCISE
It took Greg 27 min.
Me 32 min.
Try it and see how you feel the next day!
Monday, June 11, 2012
Are you Going to be FIT, or are You Going to be HEAVY?
Sure, we all like to sit on the couch and stay in our nice , soft bed just a little bit longer in the morning but, does our lack of movement give us the healthy, fit body we're looking for or does it keep us in the same unhealthy, unfit body year after year?
On any given day the decision to get up off the couch and/ or get out of bed and EXERCISE can be a tough one to make. I hear excuses day after day, year after year as to why people just "can't" find the time to workout.
Is it that you "can't" or is it that you just really don't want to do what it takes to get the results you want?
Nothing worth having comes easy!
So ask yourself, "Do I really want to be fit and feel better physically, mentally, and emotionally?"
If the answer is, "YES, I DO!"
Then the first place you may want to start is the way you speak to yourself about EXERCISE.
We always think that we need to find willpower to do things we don't want to do, but what we really need is "WANT POWER". If we want anything badly enough , we will find the time and a way to get it!
Consider exercise a reward that you give yourself everyday- something that you are lucky enough to GET to do every day!
Picture your future self. Imagine the cost of not exercising- what you're going to look like and feel like, then imagine the benefits you will gain 1 years, 5 years, 10 years, and even 20 years from now!
Our future self will only be as good as the decisions we make today!
So what's your excuse?
Have you worked out today?
On any given day the decision to get up off the couch and/ or get out of bed and EXERCISE can be a tough one to make. I hear excuses day after day, year after year as to why people just "can't" find the time to workout.
Is it that you "can't" or is it that you just really don't want to do what it takes to get the results you want?
Nothing worth having comes easy!
So ask yourself, "Do I really want to be fit and feel better physically, mentally, and emotionally?"
If the answer is, "YES, I DO!"
Then the first place you may want to start is the way you speak to yourself about EXERCISE.
We always think that we need to find willpower to do things we don't want to do, but what we really need is "WANT POWER". If we want anything badly enough , we will find the time and a way to get it!
Consider exercise a reward that you give yourself everyday- something that you are lucky enough to GET to do every day!
Picture your future self. Imagine the cost of not exercising- what you're going to look like and feel like, then imagine the benefits you will gain 1 years, 5 years, 10 years, and even 20 years from now!
Our future self will only be as good as the decisions we make today!
So what's your excuse?
Have you worked out today?
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