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Posted on May 25th, 2017 by Krista
Categories: Workouts

I like to incorporate body weight exercise in between sets! This helps keep your heart rate up so we can burn more fat!
Warm up:
5-10 minutes: Light stretching, static lunges, and body weight squats.  I like to put a little extra focus on my hamstrings and hip flexors since those seem to get really tight on me.  I do some runners lunge stretches and some forward bends to help stretch my hamstrings.  You want to make sure that you really warm up your legs to help prevent injuries like pulled muscles.
Now let’s get to work!
10-15 reps each weighted exercise followed by 15-20 reps of the body weight exercise and repeat 3 times
Set 1:
Romanian Deadlifts or Traditional Deadlifts
Walking Forward Lunges- Body Weight
Set 2:
Leg extensions
Stationary Squats- Body Weight
Set 3:
Seated Leg Press
Bulgarian Split Squat- Body Weight
Set 4:
Weighted Step Ups
Backward Stepping Lunges- Body Weight
Set 5:
Traditional Squat- Narrow Stance
Curtsey Squats- Body Weight
Set 6:
Goblet Squats
Goblet Squats- Body Weight
Posted on May 22nd, 2017 by Krista
Categories: Workouts
Total Body Workout Split
 
Superset style 3 sets each 15-20 reps
10 min warmup on treadmill
Tricep pull downs 
Bicep curls 
Body weight squats
 
Leg press 
Deadlifts 
Narrow stance body weight squats
 
Shoulder press 
Lateral side raise 
Tricep pushups or traditional pushups
 
Front Squat 
Squat 
 
Posted on May 22nd, 2017 by Krista
Categories: Workouts
Back Workout:
 
Traditional Dead Lift Reps 5-5-5-5
Wide Lat Pull Down Reps 15-15-15-15
Dumbbell Single Arm Row Reps 5-15-5-15-5
V- Grip Seated Cable Row Reps 15-15-15-15
Upright Row Reps 5-15-5-15-5
Reverse Pec Deck Machine Reps 15-15-15-15
Pull Ups 4 sets until failure, use the assisted machine or bands if needed
Machine Row Reps 15-15-15-15
Hyperextension Reps 20-20-20-20
Posted on May 22nd, 2017 by Krista
Categories: Workouts
If you are new to the gym or just have no idea where to start here is a total body training plan for you.  This is a 4 day rotation but you can pick and chose how many days a week you want to train or have time to train.  Any sort of exercise is better than nothing at all right?You can do as many reps and sets of each exercise that you have time for.  You can also throw in some ab moves at the end or even some of the plyometrics moves between sets if you want to really push yourself!  
 
Workout #1
Hammer Curls
Overhead Tricep Extension
Chest Press
Bent over row
Squat Narrow Stance
Shoulder Press
 
Workout #2
Front Raise
Straight Leg Deadlift
Chest Fly
Tricep Pullover
Hip Thrusters
Single Arm DB Row
Bicep Curl
 
Workout #3
Lateral Raise
Traditional Deadlift
Single Arm Chest Press
Tricep Dips
Split Squats
Preacher Curls
 
Workout #4
Upright Row
Sumo Squats
Push Ups
Tricep Extension
Alternating Shoulder Press
Lunges
 
Abs
Plank with Row
Bicycle Crunches
Leg Raises
Russian Twist
Side Plank- can add hip raises
V ups
 
Plyo
Mountain Climbers
Burpees
Jumping Lunges
Jumping Jacks
Jump Squats
 
Posted on April 7th, 2017 by Krista
Categories: Workouts
 
 
These are designed to get you sweating!  The first can be done as a Tabata style workout.  You will complete the exercise for the “work” portion and then “rest”.  Each exercise will take 60 seconds.  Choose the level of difficulty that meets your needs! Complete all of the moves through once and then rest for 2 minutes, I want you to keep moving and walk around during the 2 minutes of rest.  Each round will take 10 minutes including the rest portion, so do what you can and have time for! Ideally complete 3 sets total!  *My favorite app to use for these workouts is called Tabata Stopwatch Pro- Free in the app store!*
 
  • Beginner: 30 Seconds Work/ 30 Seconds Rest
  • Advanced: 40 Seconds Work/ 20 Seconds Rest
  • Intense: 50 Seconds Work/ 10 Seconds Rest
HIIT and Tone
 
  1. Jumping Jacks 60 seconds
  2. Knee Up Squat 20 total
  3. Alt Side Lunges 40 alt. sides
  4. Standard Push Up/Kneeling Push Ups 20 push ups
  5. Plank 60 second
  6. Squat Kickback 20
  7. Jump Lunges/Walking Lunges 40 total
  8. Bicycle Crunches 20
  9. Plank Mountain Climbers 60 seconds
  10. Rest 2 minutes and repeat!
Posted on March 29th, 2017 by Krista
Categories: Workouts
 
 
These are designed to get you sweating!  The first can be done as a Tabata style workout.  You will complete the exercise for the “work” portion and then “rest”.  Each exercise will take 60 seconds.  Choose the level of difficulty that meets your needs! Complete all of the moves through once and then rest for 2 minutes, I want you to keep moving and walk around during the 2 minutes of rest.  Each round will take 10 minutes including the rest portion, so do what you can and have time for! Ideally complete 3 sets total!  *My favorite app to use for these workouts is called Tabata Stopwatch Pro- Free in the app store!*

HIIT/Tone
 
  • Beginner: 30 Seconds Work/ 30 Seconds Rest
  • Advanced: 40 Seconds Work/ 20 Seconds Rest
  • Intense: 50 Seconds Work/ 10 Seconds Rest
  1. Burpee + 2 Front Kicks
  2. Jump Squats/Power Squats/Air Squats
  3. Bicycle Crunches
  4. High Knees
  5. Standard Push Up/Kneeling Push Up
  6. Alternating Jump Lunges/Walking Lunges
  7. Plank Mountain Climbers
  8. Russian Twists
  9. 2 minutes’ rest and repeat!