FIRE! I BRING YOU FIRE workout

barber-1
I haven’t posted a good booty workout for a minute!!

I did this one today. It’s my second leg day and I focused on glute activation.
I did about 45 min of this plus the finishers.  Good luck

Goal is 3-4 rounds with purpose. Glute activation and zero slacking!

Warm Up: be sweaty and ready .

Band side steps using hip circle 30 seconds
+
Barbell Glute bridges HEAVY slow with hip circle above knees. Keep glutes activated 10 reps
+
Banded Cable squats 2 counts down 1 count up 10 reps
+
Banded stiff leg cable deads 10
+
Bulgarian split squat  with barbell 10 /10
+
Stationary  lunges 10/10 with barbell
+
Barbell Squat pulses 10
Rest

Finishers are 
Cable hip extension 100/100
45 degree hypers with weight 3×12

Music for this one is

No slacking…

Boss workouts: Fat Shredding Plyo

Plyometrics: What kind of fresh hell is this!?

Plyo has great benefits. It’s good for your heart, it builds lean, sexy muscle.
I for sure use it for prep!
This series is pretty freaking tough.
Start with 30 seconds air squats then go right into 30 seconds jump squats. Follow that with 30 seconds of wide tuck jumps.
Tuck jumps are the hardest for me.
I also did a variation with a box jump instead of the tuck jumps. There is no other fire. You have to push.

So get to it and let’s see those glutes!

10 weeks : Dirty 30 workout


I’m 10 weeks out. I’m feeling freaking awesome. I was sick one day last week but got back to it.
My workouts are pretty rough now. I’m switching gears. This workout was called Dirty 30.

Yeah. my video is 90 seconds long but I want you to see my heart rate at the end.
Cardio on the treadmill..? Naw.. Not today.

Track today was really good.
We hit Bishop Dubourg for some 50’s, 100’s and 200’s. Since it was my first time out, I went
in just hoping I didn’t die. Well. we did 40 minutes. I used my heart rate monitor and hit sprints, jogs
in all three zones. Creatine saved me this year!   Creatine works on blasts from 30-60 seconds.
The sprints weren’t bad at all. We went straight to the gym.
I’m kind of weirded out, that I seem to be the only bikini girl on the FB groups who does track.
No one knew what I was talking about.  I do it for 10 weeks 1x per week. It helps me get my thunder
under control. That’s where I’m holding on to fat!  Upper.. coming in BAM!

DIRTY THIRTY: THE WORKOUT
The squat racks were full so I had to make due with the loaded bars. It was fine. I’ll live.
5 rounds of 30 reps.

10 DEADS110#
+
10 SUMO SQUATS 50#
+
10 BACK SQUATS 50#
Rest until heart rate is back to zone 1.

Halfway through the series, I switched the weights  to light deads and heavy squats .

My workout today had 3 different dirty thirty series.  1 hour was 789 calories burned in all three zones.

Success!

Plan your work. work your plan!

12 weeks out: plyo series

It’s pretty simple. Twelve week prep is time to push even harder. I add Track to my workouts this week.
My plyo series this week was a hard one.

plyo1_12weeks

I am using the Urban Rebounder and the Bosu for a lot of my plyo this season.
I am once again fighting with Tennis Elbow in BOTH elbows now. So the Bosu burpee is
a better choice for me right now.

Don’t be fooled…
My  heart rate was sky high and my legs were on fire.

Six rounds of this took me 45 minutes to complete.

Plyo or jump training is one of my least favorite workouts. I prefer lifting but if I stay focused
I’m into it.  It works really well in combination with the track to get my lower body lean. I’m always strggling with the thunder and my abs!   This process will bring me in nice and tight but not without a ton of work and dedication.

I lifted my back today and added in 45 minutes of intense springboard pilates for a total calorie burn of 1345.
I’m resting the rest of the day. I’m so lucky my team is helping me with my studio clients!

Today I modified my food to compensate for this huge burn, but I’m still cutting hard. No slips, no derails here.
Eye on the prize!

Round Booty Blaster

This is my special secret weapon the round booty blaster.
This move is guaranteed to give you a burn on your glute like no other.

We say “booty in the back seat, chest on the dashboard”. That means, push your hips to the back
wall as far as you can and your chest presses forward and is lifted.  Make sure your leg goes
back!

Here’s how I would use this:

Heavy sumo squats 20 reps
+
20 RBB each side
3-4 sets.

I would also use this on a metabolic workout! It’s so hard!
Get it!

Best Glute Blaster

Gym time! I used my heavy duty giant rubber band from Dick’s Sporting goods for this one.   You can hook your band around the dead lift bars in the cage or squat rack at your gym.  Grab a bench and start thrusting.

Stay in your heels and pull your toes up to really keep the work in the glutes.

The red band is a Slingshot. This red one is the mega tight one which really activates your glutes the second you put it above your knees. It’s almost unbearable.

The goal with this burnout is to stay up and squeezing with the the lifts. I don’t want any bit of this work to be done with my back, or calves or whatever. It’s sheer will to keep pulsing for as long as you can.  Challenge and change tempos. Squeeze, holds, fast pulses and keep your knees from caving!  Glutes are screaming!

xoxo

Ps.  Tank is VSX studio Tank. Pants are from Capezio. 🙂

 

Bootylicious Bikini Blast

blaster

Need a glute centric workout that has no weights necessary?
Try this one and be sure to push hard.  Engage those glutes
by adding a fire band to our squats and bridges!

Air Squats-1 minute (go fast, sit back .. way back)
Donkey kicks 1 minute each side (on your elbows or hands and knees, lift that leg back.. here’s my video

4 rounds of that!

Alternating back lunges=12 each side
Single leg glute bridges=30 each side
4 rounds

Jump squats =25
Sumo squat pulses 25 (stay low, lowww)
4 rounds

Curtsey lunges Alternating 25 each side
Low side skaters 25 each side
4 rounds

Bonus abs: 50 jack knives, 50 reverse crunches, 3×30 sec plank hold. Core tight!

Would you like to work with me online!  My online program allows you to train in your own home or gym!  It’s flexible and I can help you reach your goals! Check out my Online program here

Christmas Bikini Girl Workout challenge

HOLIDAY WORKOUT!
HOLIDAY WORKOUT!


This is your Christmas week, Monday Challenge.

You’ve been working so hard. Let’s see what you are made of!
This is a timed workout. You will need a timer app for sure. There is NO rest, but as always, take one if you need to.

Because this is a volume workout, you will lighten your weights some but use what you can!  Pay attention to form. The goal is not to go as fast as you can, it’s to do all reps that meet the expectation of proper form. No slacking to complete reps!

Warm up: Warm up your whole body for 10 minutes, make sure you have your low back warm too!

Equipment: Dumbbellsbars,  power cords. If you have no equipment, do everything you can bodyweight.

1×3 minutes of deadlifts
1×2 minutes squats
1×1 minutes side skaters
1×2 minutes standing over head press DB
1×2 minutes single arm triceps extension (1 min each side)
1x max reps pull ups with TRX or assisted pull up.  (if you don’t have it, wide band pull downs)
1×1 minute pushups (any variety)
1×1 minute knee ups
1×2 minutes db curls
1×1 minute tricep dips
1x 3 minutes dead lifts
1×2 minutes sumo squats
1x 1 minutes side skaters
1×2 minutes lunges alternating and curtseys
1x max reps pull ups
1x max reps crunches
1x 1 minute standing lateral raise
1x 1 minute overhead DB press
1×3 min sumo deadlifts
1×2 min sumo pulse squats
1×1 minute side skaters
50 crunches
50 hip bridges squeezes

A little holiday Mean Girls  for you.. just for fun!