Back-To-Back | Superset Back Workout!

back-to-back-workout

I admit my impromptu decision to bring my camera to the gym with me to shoot my actual workout felt sooo narcissistic…I think we all get that noise in our head sometimes about “who am I to even think this is worth sharing?”  but then I thought I’ve got nothing to lose and it may even help someone out! I’m trying to be more vulnerable lately, and this is definitely “putting myself out there”. It’s funny because so often, the advice I give to my clients is reassuring words that I need to hear myself. BABY STEPS! Well guys, I took a step and here it is:

Perform each superset exercise back-to-back (no pun intended) THREE times. For example you’d do 12-15 reps of the standing banded row with a double pulse, followed by 12 reps of the bent over barbell row. This is ONE set. You would then take a minute to stretch. Repeating the sequence two more times through (for a total of three)! Perform all 4 supersets this way 😉 Have fun!

Watch the Video

Ever feel like you just can’t quite “get” a movement? I share my advice (that I also share with my own clients) on how to work through learning something new! Watch the workout and give it a try next time you’re in the gym!

back to back_back superset workout_printable preview

Get your Back To Back | Superset Back Workout | Printable PDF Just Right Click and Select “Save Link As…”

your-trainer-Engrid

Don’t Kill Thigh Vibe: Inner & Outer Thigh Routine


dont kill thigh vibe_youtube thumbnail

Hey Girls!

The weather has been heating up down here in South Carolina and I’ve mostly been avoiding shorts for two reasons: A. My legs are no where near as tan as they were when I took the photo above and B. I nevvvver where shorts when I’m lifting. Aside from the fact that they can ride up and get all up in your business, I’d just as soon challenge the imagination of the creepy old man on the recumbent bike – than show him the goods – if ya know what I’m sayin?!

On that note – I’m sharing my favorite exercises to sculpt, tighten and target the inner & outer thighs! You’re going to LOVE it!  You’ll also be toning that booty AND you’ll be working that waistline. I love routines that focus on large muscle groups like legs & thighs; they require more energy, which increases your metabolism, burns fat and helps your body tone up fast! Another win: you don’t need any equipment (get your fitness on, sans creepy gym dudes).

Watch the Video

Let’s do the workout together! How exciting is this?? Watch the workout below in real time and follow along with me!

Get your Printable Don’t Kill Thigh Vibe Workout Just Right Click and Select “Save Link As…”
downloadable PDF preview image

 

clam shells

SPORTS BRA: Mixmax Women Strappy Crop Tank Tops Bustier Cutout Padded Bra Cami
TOP: Lululemon Cool Racerback
LEGGINGS: Lululemon Make A Move Tight
SHOES: Nike Women’s Flex Experience Rn 4 Black
Other Similar Styles:
✓  Lululemon Womens Black Cool Racerback* SE Shine On
✓ Lululemon Wunder Under Yoga Pants Hi Rise Mesh Black Shine On Luon 

 

your-trainer-Engrid

Bridal Prep Upper Body Routine!

BRIDAL PREP UPPER BODY ROUTINE HEADER PHOTO
Strong, Sculpted Arms Are Yours Bombshell!

Today’s Bridal Prep ARM routine – is actually an older one I posted but also one of my most popular! Some of you have requested a printable for this workout – so here it is!!  It takes you through a sequence of my favorite, ultra effective moves to tone your arms, shoulders and upper back. If you’re yearning for beautiful biceps and sultry shoulders, follow along below!

What you need for this workout:
– A pair of dumbbells (I like to have two sets handy, so I can drop down if I start to loose form)
– The gymboss interval timer app (optional)
– Some water

Choosing weights: Start with anywhere from 5-10 lb and work your way up from there as you get stronger. You can also do drop sets, which means you start with a higher weights and drop down to lower as your muscles become fatigued.

Incorporate this routine a few times a week from now until summer. Those arms will be so defined, everyone will be doing a double-take!

Get your printable here Liveng Proof_Printable Bridal Arms Workout – Just Right Click and Select “Save Link As…

Screenshot 2016-03-28 05.22.48

your-trainer-Engrid

 

summer ARMS workout routine!

youtube_Summer ARMS_thumbnail

 

Hey Ladies!

What’s the best summer accessory!? Sexy, sculpted arms!! Today’s NEW  summer ARMS Routine will leave you ready to rock tank tops, sleeveless dresses and your favorite bikini with ridiculous confidence!

You’re going to feel the burn, and fall in love with your strong, attention-worthy arms!

Follow along in the video and let me know if you liked this routine 🙂 Be sure to warm up and stretch in-between exercise whenever you feel it necessary! Really aim to challenge yourself during this workout. Try doing this with a heavier and lighter set of dumbells near by, only drop to the lighter set of weights if you start to lose form!

Get your printable here: summer ARMS workout routine – Just Right Click and Select “Save Link As…”

HIIT Bodyweight Booty Circuit!

Screenshot 2016-03-16 18.54.53Ok guys new territory here! Made my first workout video…I’m no#janefonda but everyone’s gotta start somewhere right?

complete 3x thru
PS where I’m standing in this pic is right below someone’s apartment…and they were definitely home with their window open while I shot this. Don’t mind me casually jumping around out here ; )

And like my hippy self said, do it 3 times thru!

 

your-trainer-Engrid

Dynamic Warm-Up

Hey guys!

I use this with all of my personal training clients, bootcamps, and as my own warm-up before a workout! And my clients have been requesting a written version of the dynamic warm-up so I thought I’d share! I find that this is much more effective than jogging or hopping onto an elliptical because it takes your joints through their full-range of motion! I like to use about 20 yards distance for each exercise (if you don’t have that much space you can do about 20 reps of each – just standing in place)!

AMRAP WORKOUT_Plyo Intervals_LivengProof_1

Dynamic Warm-Up_LivengProof.comDownload your printable here: Dynamic Warm-up
Just Right Click & select “Save Link As…”

‘Crossfit Gym’ HIIT Circuit Workout

IMG_4128-2

How’s everyone doing this week!?
Summer is right around the corner ☀ can you feel it!?!

IMG_1564
For me this means the months ahead are filled with weddings, birthdays, upcoming vacations to finish planning etc! Often it can feel like I have to “cram” everything in before the nice weather runs out!

Warmer weather also means people are more likely than ever to seek out personal training (which is great for me)! So I’ve been much busier with the addition of new clients. So, I’m in a bit of an adjustment phase to this new busier ‘normal’. I have to remind myself that I need to take care of “me” first – which is incredibly challenging! I pour my heart and soul into my clients, but I’ve realized that if I don’t treat myself right (aka knowing when to say “No, I can’t do that” or knowing when I will need to take a 20 min power nap) I won’t be able to give them everything I’ve got!

I’ve learned the hard way. And, yes, sometimes I do spread myself too thin. But I’ve also learned that sacrificing my own needs for others never pans out well. I pride myself in giving each of my clients the energy and attention they deserve at every single session. But when I don’t take care of me I  know that my spark can dim  – and that’s usually a result of me taking on more than I can handle. But just like building strength and endurance with a progressive load, I am trying to gradually increase and adapt. And I’d like to think I’m building a pretty solid foundation for handling my days, as they get busier!

It’s definitely a process learning how to balance this new “normal”. At first, I’d catch myself feeling run-down & tired later on in the afternoons (it happens after your alarm clock goes off at 4 AM a few days in a row). So just before meeting with my late afternoon client(s), I’d envision how wonderful a nap would feel… but for some reason once our session would start I’d instantly be filled with happiness and energy! In reality, I feel so blessed with the responsibility I have to each of my clients. It seriously is so rewarding and I sometimes I can’t believe I’ve actually carved this life out for myself! Additionally outside of my clients, I know I am lucky to have the commitments and friendships I have that add all that wonderful flavor to my life.

Take home message: Even through all of the chaos ~I want you to focus on Y♡U

Make your healthy lifestyle the one consistent part of your everyday life, even if everything else is moving and shaking! Maybe crazy is your new normal??

Okay, so it’s the end of my work week and I’m seriously exhausted, but that’s not stopping me from posting this ‘Crossfit Gym HIIT Circuit Workout’!  I have been trying to stay more consistent about posting REGULARLY!

Crossfit Gym HIIT Circuit WorkoutComplete this routine 4 times through!!

IMG_2708

your-trainer-Engrid