Back-To-Back | Superset Back Workout!

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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!

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

your-trainer-Engrid

Lookin’ Fine From Behind: @ The Gym Circuit Workout

Girls, I know you’re probably already well aware that lifting weights will not make you bulky.  In addition to following a strategic weight training regimen, you’d need way more testosterone (or steroids), and a ridiculous amount of protein (like 250+ grams of protein/day)…which unless you’re prepping for a bikini or figure competition, you probably don’t need to worry about!

Which weighs more?  A pound of rocks or a pound of marshmallows?  The answer, of course, is that they both weigh the same… a pound is a pound. Same thing applies with muscle and fat. The difference is that muscle is more dense, which means it takes up less space (or less volume) for the same weight. So if you want to lose inches and tighten up, trade your fat for muscle!! 🙂 Added Perk? Muscle tissue requires more energy from your body than fat, which leaves you with an increased metabolism! Conclusion?  To boost your metabolism and change your body composition, it’s best to gain lean muscle! Include your toning workouts 4 times a week mixed with cardio 4+ times a week!!

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My lifting partner Lauryn doing her sumo plie squat on the smith machine!

 

Lifting weights is how you build muscles and turn your body into a fat burning machine. I know, because I used to be one, but for all my cardio crushing girls, read more about the amazing benefits of incorporating strength & toning exercises into your workouts here!

I know I used to feel intimidated by the weights at the gym, like there was some invisible fence between me and the weight rack. First of all the clanging weight room is heavily populated by meat-head dudes grunting, sweating, and in general just taking up a lot of real estate. I don’t know about you but at first glance wading into all of that testosterone is just not at the top of my list. Not to mention there’s about a thousand mirrors over there, that I felt were reflecting my lack of confidence. However, walking over there, having mapped out what equipment I’m using and knowing proper technique gave me the confidence I needed to bust out some pretty kick-ass workouts!

The trick is going in with a game plan. Knowing what equipment your using and the proper form (so you’re not that girl) is all you really need!

Here is your foolproof game-plan, now all you got to do is step across that threshold:

Begin warming up for 5 – 10 mins by hopping on the stair master, treadmill, or elliptical. You can always add cardio at the end if you have more time!

Click and save the pic below to your camera roll on your phone, and you’ll have it with you as you navigate the weight room 🙂 Have fun!

lookin fine from behind circuit workout
If you have any questions – just ask!  I’m always here for you 🙂

Did you try this circuit? What did you think? 

your-trainer-Engrid

Booty Blast ☀ Stair Workout

Hey Everyone!

This weekend I was craving some variety in my workouts. So I ventured down to the neighborhood stadium for an amazing stadium stair workout!! I had the entire stadium to myself and seriously loved it! To top it off I burned just over 600 calories without even thinking about it! It was so much better than feeling like a lab rat on the elliptical at the gym!

Stairs are a one of the best ways to both target your glutes, quads, and hamstrings while simultaneously getting your heart rate thumping! You will boost your fat and calorie burn by adding strength and toning moves between your stair runs! You can find stairs at parks, your local high school stadium, office parks, inside your apartment building, or your home!

Booty Blast ☀ Stair Climber Pyramid

5 – 10 min warm-up:
Try butt kicks, high knees, tap backs (each leg taps back one at a time), jumping jacks, side stretches, run in place, arm circles forward and back.

2x Stair Run

25 x Acceding Lunges (repeat on opposite side):
In a lunge position place Right foot forward on a higher step with Left foot back on lower step, pulse down then up, that is one.

3x Stair Run

3x Five-Stair Squat Jump Climb
From a squat position jump-up climbing a set of five stairs, walk back down, repeat 3 times!

4x Stair Run

30x Bench Tricep Dips
Find a step or bench, from a sitting position place your hands on the edge by your side. Slide your tush forward and dip down, while kicking one leg out engaging your core! Alternate legs for each rep. Then run up those steps!!

5x Stair Run

10x Side-Jump-Up
Stand on steps with the next stair up on your right side
Jump up and back down, this is one, do 10x total
Repeat on opposite side (jumping up to the stair on your left)

4x Stair Run

10x Mountain Climber Push-Ups
Your standard push-up but while your arms are extended, bring your right knee to your right elbow.
Return your right leg to starting position before performing another push-up.
Alternate knees for each rep.

3x Stair Run

1 MIN Football Side Shuffle (repeat going in opposite direction):
Get low into a wide legged squat. Lead with your right and quickly side-step to the Right while STAYING LOW in your squat! Do for 1 min. Repeat, moving Left!

2x Stair Run

Have Fun!!

Your Trainer,

Engrid
xo

What I did for my Workout: Wednesday

Hey Everyone!

The day got away from me yesterday and I never was able to post the workout I did! So here it is:

I noticed on Wednesday morning that my hammies & glutes were still pretty sore from Mondays workout but I powered through with a little music motivation!

I started with my cardio:
15 min : Elliptical (first 5ish mins were a warm up)

20 min : HIIT intervals on the Treadmill

20 mins: back to the Elliptical (heart rate was high cardio range)

Followed by strength & toning:
I did this 1 x through with little to no rest between each exercise.
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I hope you guys find this helpful!

xo
Engrid

Move-It Monday: What I did for My Workout!

Hey Everyone!

I’ve gotten a lot of questions lately asking what I do for my workouts so I thought I would just start posting them, as I do them each day! Just a heads up, this week will look a bit different than normal because my mentor (and class instructor) is out this week on vacation…so the strength and toning components of my workouts are back to just me! Next week though is going to be intense – get ready!

HIIT Intervals on Treadmill : 30 MINS
For this I just alternated between 2 min intervals of high intensity (around 7:10 – 7:30 min/miles) and 1 min of medium intensity (around 8:10 – 8:30 min/miles)

Elliptical: 20 MINS
For the particular ellipticals at my gym I like to do put it at  both the MAX resistance and  MAX incline (This steady state cardio kept my heart rate between high aerobic to low  anaerobic range; 165 – 178ish)

STRENGTH & TONING:
30 x Side Bends: with a set of 25 lb dumbells (alternating to each side)
25 x Squats holding 25 lb dumbell out in front of my body
30 x Deadlifts: with a set of 25 lb dumbells
30 x Overhead Tricep Extensions: with 15 lbs
15 x on each side Row to Tricep Kickback: with 15 lbs
25 x pushups
40 x Walking Lunges: with a set of 20 lb dumbells (40 lbs total)
15 x Burpees into overhead shoulder press: with set of 8 lb dumbells
55 x Tummy Tucks (holding a plank position bring your right knee to your right elbow, repeat on left side – thats 2 reps – so count each one as a rep)

Also I love mash-ups! I especially love listening to these while I workout because the song is constantly changing so I don’t get bored! I recently discovered the artist ‘D.Veloped’ and created a radio station of it on my Spotify…I credit my intensity during this workout to this music! I was crushing the HIIT workout on the treadmill this morning – felt amazing!

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Enjoy!

Engrid
xo