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

Total Body Toning Workout!

Screenshot 2014-07-01 17.55.17

Happy 1st of July! Your Total Body Toning Workout can be done anywhere, anytime all you need is a set of dumb bells!

Bring your printable with you to the gym or to the park,  for an effective toning-cardio combo that will leave you smiling all day long!

Start with Set 1 and make your way down the column. Grab some water then get right back at it with Set 2!

Need music to get you energized? Us too!! Listen to some of our favorite songs:

 

Let us know what you think!

xo Engrid & Shana

 

Short-Shorts Thigh & Booty Sculpting Workout

Spring’s almost here and we’ve had a few warm days down here in SC!  Try to look past my pasty white winter legs (they’ve gone far too long without a daily dose of vitamin D). And for the record, I’m really not a fake-n-bake-tanning-bed kinda girl. Anyway, regardless of the fact that I can’t work on my tan, I thought I could at least get a jump start sculpting and toning my thighs for warmer weather. And these moves really did the trick. I also really felt these moves in my obliques, which was a nice little surprise.

If you have ankle weights laying around – Grab ’em!! I did the first round without ankle weights. For the second round I tried the 3 lb-ers, and that wasn’t gonna happen, so I dropped down to a pair of 1 lb ankle weights. I know, I know – 1 lb is pretty pathetic sounding – but we’ll see what you have to say after you try it! Also if you have long legs (like me) the more challenging additional weight will be, because you have a longer leaver arm. I know it doesn’t look like much, but I was seriously feeling these even without the ankle weights!

Short-Shorts Thigh & Booty Sculpting Workout

Do each move, 25x on each side. Complete the circuit 2 times thru!
I challenge you to do it 2 – 3 times a week. Want a real challenge? Try increasing your ankle weights every 1-2 weeks!

 

Equipment I Used:
1 – 3 lb  ankle weights

Short_Shorts_Thigh&Booty_Sculpting_Workout

Lateral Hamstring Curl: Stand next to a wall or chair and rest one hand on it for support, if needed. Lift your right leg up so that its nearly parallel to the ground. Maintain this position and perform a hamstring curl, flexing at the knee bringing your right foot back toward your booty. Extend your foot back out so the leg is straight. Do this for 25 reps, repeat on left leg.

 Lateral Hamstring Curl with Knee Tuck: Stand next to a wall or chair and rest one hand on it for support, if needed. Lift your right leg up so that its nearly parallel to the ground. Maintain this position and perform a hamstring curl, flexing at the knee bringing your right foot back toward your booty. Extend your foot back out so the leg is straight. Then keeping your leg parallel to the ground, draw your knee up towards you. Return to starting position. Do this for 25 reps, repeat on left leg.

Stir it Up: Stand facing a wall or chair, resting both hands lightly on it for support. Keeping your toe pointed, draw your right knee up in front of you. Leading with your right foot extend your leg out to the right. Trace your foot in a large circle (think as if you were skimming the rim or a huge barrel with your foot). Return to starting position. Perform 25 reps, repeat on left side!

Trainer Tip: for the next two moves try keep your toe pointed and turned slightly inward (think pigeon-toed) this really targets the gluteus medius and gluteus minimus (the upper outside area of the booty). 

Side Thigh Slimmer: Get down on all fours, extend your right leg back keeping it straight. Keep your leg parallel to the ground and straight, draw it out to the side, only until it’s in line with your hips (think as if you are tracing the number 7 into the air with your foot) draw your leg back down in, towards your body. Return to starting position by extending your leg back up again. Perform 25 reps, repeat this move on the left side! **It might be easiest to perform this while laying on a bench or table so that you are able to lower your leg as shown in the pictures!

Side Sculpter Sevens: Lay on your side. Bottom leg should be slightly bent and abs are engaged. From here kick your top leg up keeping it straight, then kick it out in front of you. From this position, lower your leg down in front of your body then return to starting position. Perform 25 reps, repeat this move on the left side! **It might be easiest to perform this while laying on a bench or table so that you are able to lower your leg as shown in the pictures!

What are some of your favorite moves to prep for warmer weather??

your-trainer-Engrid

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

IMG_1303
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!

IMG_1285
Enjoy!

Engrid
xo