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

Summer Scorcher Workout!

You guys are going to have to try this workout and let us know if it really is ridiculously hard or we just made the fatal mistake of doing it outdoors in 90+ degree, humid weather (think ‘hot yoga’ level humidity and heat)! We’re guessing it’s a mix of both…

At one point we actually had to break because our camera overheated! As you can imagine we were pretty fried by the end (pun intended) 😉 And yes normally we’d perform the chest flyes with a set of respectably-heavy dumbells but like we said it was a scorcher!

 

summer scorcher workout

Get your summer scorcher workout printable here ~ Just right click and select “Save Link As…”

Let us know what you think!

How are you guys dealing with working out and the summer heat?

 

xo Engrid & Shana

No Muscle Left Behind ~ Interval Circuit Workout!

I wanted to hit every major target area: glutes, abs, quads, hammies, triceps, shoulders, chest…but I also wanted to torch some calories! And as you might have figured out by now, I’m all about multi-tasking. Using multiple muscle groups simultaneously means your heart has to work harder, more energy is required, so your metabolism is elevated, which means more calories are burned! Win-Win.

Since becoming a personal trainer, I have developed a great appreciation for workout design. It wasn’t until I was faced with teaching a group class on my own, that I realized that there’s actually a lot of thought that goes into it. And this workout is no different. I had your heart rate in mind, you may notice I take your HR up and down between medium intensity to high intensity – build your muscles and cardiovascular endurance! Pretty clever huh? 😉

No Muscle Left Behind ~ Interval Circuit Workout!

Equipment I used:
Interval Timer App (free)
Exercise Mat

5 Sets  interval cycles (number of moves)
45 seconds of work (High)
15 seconds of rest (Low)
set the repeat option to “ON” for 5 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

Each round is 5 mins. You can pause your Interval Timer App (free) and take a quick drink of water and then quickly get going onto the next round. If you take about 20 secs rest in between each round, you should complete the workout in just under 27 minutes!

No-Muscle-Left-Behind-Workout-Livengproof.comSpider-Woman Push-up: 
Assume the standard pushup position. As you lower your body toward the floor, draw your right knee up, bringing your foot out to your right side (think: the position you’d be in if you were scaling the side of a rock face). From this position perform a push-up, keeping your belly button pulled in towards your spine (which ensures your hips stay in proper alignment, core is engaged, and there is no tension on your lower back). Return your right foot to the starting position. Repeat on the opposite side. That’s 1 rep. Continue to alternate back and forth.

Plank Inchworm Jumps:
Stand with your feet hip distance apart. First, get yourself organized: booty cheeks squeezed together, belly button is pulled in towards your spine, hips pressed forward. From this position, bend from the hip and walk your hands out in front of you into a palm-plank (keeping your wrists in-line and under your shoulders). Come down into a forearm plank. Return to a palm plank and walk your hands back to your feet; stand up and jump up. That is 1 rep. You’ve got this, now keep going for the full 45 secs!! Maintaining your core, keeping your belly-button pulled in towards your spine!! 🙂

Glute Bridge Calf Raises:
Lie down on your back with your knees bent, your feet flat on the floor. Raise your hips up, squeezing those glutes – so your lower back is off the floor. Then, maintaining your bridge position, with control lift and lower your heels off the floor (keeping your hips elevated throughout the exercise)!

Ice skaters (phase 1):
Start standing on one leg. Powerfully hop from side to side, switching legs as if you were hopping over a puddle or speed skating, lowering your body down to do so.

Crab-Up Toe Touches:
Laying down, palms down, knees are bent with feet flat on the floor. Come up to a crab position, using your triceps to push up. Reaching up, touch your hand to your opposite foot before rolling back down. Repeat, switching sides, for 45 seconds.

What’s your favorite full-body move?

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.
total-body-hiit-workout

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I hope you guys find this helpful!

xo
Engrid