Nov
16

It’s here, it’s here! Well, almost.

I don’t think I could be anymore exciting than I am because Lee and I FINALLY get to reveal the incredible healthy living project we’ve been working on for the past six months.

Read more.


Sep
21

How are we feeling this Wednesday? Yesterday I did a killer workout at Crosstown Fitness. It’s my go-to gym and I’m addicted to the diversity of the workouts and how incredibly fun the trainers are. Anyway, my booty and abs are killing me thanks to some deep squats, rowing, planks and burpees.

Tony asks me why I love it so much and how on earth I can find the motivation to wake up at 5:30am to get to a class. The truth is, when you find an exercise you love, it doesn’t feel like a chore. And if I ever find myself feeling exhausted, I take it easy or find a different way to move my body (like cycling!). Working out helps me manage stress, anxiety and keeps my confidence up. Not to mention I really believe in a well-rounded approach to my overall health: nutritious food, moving my body & a healthy mind. That’s my balance.

Today’s workout is a bonus one leftover from this past Summer Sweat Series! Lee and I thought we’d check in and say hi to all of you who followed the series over the Summer: How are you feeling? Are you finding yourself repeating workouts? What about the meal plans? We wanna hear from you.

OKAY but really, we do have some exciting news! The Summer Sweat Series will be coming back in January 2017 with a new name, NEW brand, NEW EVERYTHING. We are so freaking excited and have been frantically planning for our launch. Stay tuned for more details. I’m actually flying to Denver tomorrow to work with Lee and our new brand manager, Katie, on it.

In the meantime, if you’re looking for a killer ab workout — this is for you. Every time I do it, I shake uncontrollably and FEEL THE BURN. Luckily this workout only takes around 15-20 minutes to complete (depending on how fast you go) and there’s ZERO equipment required… except for a large towel of course.

Enjoy!

Read more.


Jun
26

Whoop whoop! We’re finally in the final stretch of the Summer Sweat Series and heading into the heat of July. Can you believe we’ve been sweating our faces off for almost FOUR weeks now? You guys seriously killed it this year and I’m thrilled I was able to see all of your hard work through Instagram and our FB group.

It’s like I’m a proud mama right now.

Read more.


Jun
15

Hello from the beautiful Bordeaux, France countryside! Currently I’m on a cruise ship sailing around Europe and loving every second of it.

Since I’ve been traveling on and off over the past month, the Summer Sweat Series workouts that Lindsey of Nourish Move Love created have come in handy nearly every single day. They kick my ass, make me drip sweat and keep this girl happy while she tries to eat balanced on a food/wine cruise. HALPPPP.

Read more.


May
24

complete-upper-bod-cardio

Warm up with a 20 min light jog or power walk.

Lying Down Chest Press

  1. Lie down, flat on your back. Hold a dumbbell in each hand straight overhead, palms facing forward away from the body.
  2. Slowly lower the dumbbells down toward the chest, bending at the elbows and goal-posting the arms, keeping your chest puffed out.
  3. Once the weights are parallel to the body, squeeze the chest, bringing the dumbbells back to the starting position.
  4. That is one rep, repeat for the number of reps listed.

T Raises

  1. Stand in neutral position, feet shoulder width distance apart, slight bend in your knees and arms at your sides.
  2. Hold dumbbells comfortably at your sides, wrists facing inward.
  3. Keep your arms straight and raise your arms straight in front of your body to shoulder height.
  4. Keeping your arms at shoulder height, move your arms to the sides, even to your shoulders in a lateral raise position, forming the shape of a T.
  5. From here, slowly, lower the dumbbells back to the starting position.
  6. That is one rep, repeat for the number of reps listed.

Balance Hammer Bicep Curls

  1. Stand in neutral position, feet shoulder width distance apart, slight bend in your knees and arms at your sides.
  2. Transfer all of your weight over to one standing leg.
  3. While balancing on one leg, hold dumbbells comfortably in front of you, writs facing inward, toward your body.
  4. Keeping your elbows tucked in to your sides, curl the weights up towards your shoulders contracting your biceps; keeping your writs facing inward, toward your body.
  5. Balance on the same leg for entire first set of reps, switch legs for second set.

Overhead Tricep Extensions

  1. Stand with your feet hip distance apart.
  2. Hold one dumbbell with both hands or hold one in each hand, with elbows tight to your ears, bend at the elbows, dropping the dumbbell(s) behind your head.
  3. Then, straighten your arms, lifting the dumbbell straight overhead. This counts as one rep. Repeat for the number of reps listed.

Bent Over Single Arm Row

  1. Place your left knee and left hand on a bench or rest your left elbow on your left knee; hinging at the hips.
  2. Hold a heavy dumbbell in right hand, arm extended.
  3. Pull your arm straight up towards the ceiling, leading with your elbow. Pulling your elbow back towards your hip and squeezing your back.
  4. Hold for a second at the top of the movement and return to the starting position. That is one rep, repeat for the number of reps listed.

Bonus Burnout – Circuit

  1. Perform each exercise (as outlined above) for 1 minute.

1 Minute Lying Wide + Narrow Chest Press

1 Minute T Raises

1 Minute Balance Hammer Curls {30 sec per leg}

1 Minute Overhead Tricep Extensions

1 Minute Bent Over Single Arm Row {30 seconds per arm}

 

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.


May
20

Deck of Cards Workout! Such a fun way to get in exercises because you never know what move is next!

* Warm up with a 10-20 minute run or dynamic stretching

Plank Jack + Tuck

  1. Start in a high plank position with shoulders stacked over elbows and wrists; core tight.
  2. Jump both feet out to the side at the same time, like a jumping jack, then jump them back together.
  3. Subsequently, jump both feet together up towards your chest. Then jump back to the high plank starting position.
  4. That is one rep, repeat for the number of reps listed

Walk Out to Rolling Plank

  1. Start, standing tall, feet shoulder-width distance apart.
  2. Hinge at the hips, performing a forward fold, so your hands meet the ground. Bending the knees if necessary.
  3. Then walk out into high plank.  
  4. Once in high plank, transfer your weight to your right hand and rotate your torso opening up to the left, while raising your left arm overhead toward the ceiling as you roll into a side plank.
  5. Hold this side plank for a moment, return to high plank and repeat on the other side
  6. Then walk your hands back toward your feet and come up to a standing position where you started.
  7. That is one rep, repeat for the number of reps listed.

Flip Flops – Burpee + Turkish Rollup

  1. Start with feet a little bit wider than hip-width distance apart, weight in your heels, chest lifted.
  2. Lower down into the bottom of a squat, keeping the weight in your heels and chest lifted.
  3. While at the bottom of your squat, plant your hands on the ground in front of your and jump or step back to high plank.
  4. Then hop or step your feet up towards your hands, coming to the bottom of a low squat again. Drive through your heels, exploding up into a standing position as you squeeze your glutes and hamstring. Or explode up leaving the ground as you clap your hands overhead.
  5. Land softly and then bend the knees and, in a controlled motion, lower your butt all the way to the floor.
  6. Rolling onto your back, with your body in one straight line from head to toe; long legs and arms overhead.
  7. Use your body’s momentum, swinging your arms forward and pulling your knees toward your chest as you sit up, landing on your feet and standing straight up.
  8. Option to add an explosive jump straight up at the top of the movement.
  9. The burpee + Turkish roll up is one rep, repeat for the number of reps listed.

Tricep Push Up + Alternating Lunge

  1. Start in a high plank position, with your hands directly under your shoulders.
  2. Lower down into a tricep push up, squeezing your elbows at your sides while maintaining a straight line from head to toe.
  3. Push back up to the starting position and then step your right leg forward into a low lunge with your right knee stacked over your right ankle.
  4. Rise up into crescent lunge, arms overhead, biceps by ears, shoulders down and back.
  5. Lower your hands back to the ground and step back to high plank.
  6. Repeat the tricep push up and then alternate lunges on the right and left leg. Each tricep push up + low lunge is one rep. Repeat for the number of reps listed.

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.


May
04

Amazing toning workout for your upper body! Get Lean Upper Body + Cardio Workout

*Warm up with a 20 minute walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Decline Army Crawl

  1. Using a bench or chair, put your feet on the bench/chair and walk your hands out into a high plank position. Shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
  3. Then drop down to one forearm, followed by dropping down to the other forearm so you are in a low plank position with your shoulders stacked over your elbows.
  4. Push yourself back up to the starting position one arm at a time while trying to maintain stable hips, square to the ground.
  5. Repeat this alternating forearm drop for the number of reps listed.

*If this is too challenging you can always perform a standard army crawl with your feet on the ground.

Arnold Shoulder Press

  1. Start standing tall in an athletic position; feet shoulder-width distance apart, slight bend in your knees, and core engaged. Hold two dumbbells, one in each hand, in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  2. Raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  3. Continue lifting the dumbbells until your arms are extended above you in straight arm position; locking out your elbows. Exhaling as you perform this portion of the movement.
  4. Pause at the top for a second, the lower the dumbbells to the original, starting position by rotating the palms of your hands towards you. Tip:The left arm will be rotated in a counterclockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  5. Repeat for the number of reps listed.

 

In & Out Bicep Curls

  1. Stand with feet shoulder width apart, slight bend in the knees, abs tight, arms down by your sides, and shoulders down and back.
  2. With a dumbbell in each hand and palms facing forwards, exhale as you bend your elbows bringing the dumbbells up to your shoulders.
  3. Then, inhale and return to the starting position. That is the ‘In’ bicep curl.
  4. On the next repetition, rotate your arms at the shoulder so palms rotate further away from your body (a small movement). In this position, exhale and bend at the elbows bringing the dumbbells up to your shoulder and inhale to return to start position. That is the ‘Out’ bicep curl.
  5. Alternate between these two movements. The rest of your body should be stable throughout the entire movement.
  6. Each curl is one rep; repeat for the number of reps listed.

 

Single Arm Front + Back Overhead Tricep Press

  1. To begin, stand up with a dumbbell held in one hand. Your feet should be shoulder width apart from each other with a slight bend in your knees.
  2. Fully extend the arm with the dumbbell overhead, palm facing out, away from the body.  
  3. Lower the dumbbell down in front of your face to touch your chest, bending only at the elbow. Then press it back up, returning to the starting position. That is one rep.
  4. Subsequently, on the second rep, lower dumbbell back behind your head, again bending only at the elbow. Then press back to extend arm straight above your head to the starting position.
  5. Alternate front and back overhead tricep presses for the number of reps listed.

 

Bent Over Wide Back Fly

  1. Start in an athletic stance, feet shoulder-width distance apart with a slight bend in the knees. Holding the dumbbells in front of you with a slight bend in the elbows as if your arms were wrapped around a beach ball.
  2. Then, hinge forward at the waist, keeping a neutral spine.
  3. Perform a back fly in this position. Opening your arms out to the sides, parallel to your back, squeezing your shoulder blades together. Hold at the top of this movement for a second and then return to the starting position.
  4. That is one rep. Perform for the number of reps listed.

 

Bonus Burnout – Killer Combo

AMRAP: Do as many exercises as you can for 1 minute!

  1. Start in an athletic stance, feet shoulder-width distance apart with a slight bend in the knees. Holding dumbbells in each hand at your sides, palms facing out away from the body with thumbs up towards the ceiling.
  2. Perform an inverted lateral shoulder raise, raising the dumbbells up to shoulder height, with thumbs up towards the ceiling.
  3. Then turn your palms up toward the ceiling and perform a bicep curl, bending at the elbows and curling the dumbbells towards your head while your arms stay at shoulder-height.
  4. After the curl hold your arms goal-posted at shoulder height and turn your palms out, away from your body. From here perform an overhead shoulder press, extending your arms straight overhead and locking out your elbows. Make sure to maintain a neutral spine and tight core as you press overhead.
  5. One your arms are locked out at the top, turn your palms in, facing one another. From here, bend at the elbows for an overhead tricep press; dropping the weights behind your head and then pressing back up overhead, again locking out your arms at the top.
  6. Steps 1-5 are one rep. Repeat for the number of reps listed.

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.


May
02

30 minute Tabata that will have you dripping in sweat

 

*Warm up with 10-20 minute walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Everest Climbers

how to do it:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Jump left foot back as you simultaneously hop right foot forward so it’s in line with right hand
  3. Repeat, switching legs each rep

Push Up + Straight Arm Reach

how to do it:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Slow and controlled lower down, leading with your chest to 90 degrees.
  3. Push back up into high plank position
  4. At the top raise your right arm straight out in front of you, at shoulder height, level with your body. Keep your abs, hips and legs engaged to stay as square to the ground as possible and maintain balance.
  5. Lower your right arm, and repeat pushup
  6. At the top raise your left arm; continue to alternate arms at a steady, controlled pace at the top of each pushup

Lateral Ski Jumps

how to do it:

  1. Stand with feet shoulder width apart, knees and hips slightly bent. Arms slightly bent at side.
  2. Using arms for momentum jump side to side.
  3. Jump from two feet and land on two feet.
  4. Land softly with knees and hips slightly bent
  5. Continue full movement for desired reps

Lateral Lunge + Hamstring Curl

how to do it:

  1. Position your feet on the floor so they’re hip-width apart with your toes pointed directly forward.
  2. Lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge.
  3. Descend until your right thigh is about parallel to the floor, then extend your hips and knee to come back up.
  4. At the top curl your right leg in, heel of your foot towards your butt
  5. Continue back and forth until you complete all of your desired repetitions.

Belly Flop Burpees

how to do it:

  1. Start with feet a little bit wider than hip-width distance apart, weight in your heels, chest lifted.
  2. Lower down into the bottom of a squat, keeping the weight in your heels and chest lifted.
  3. While at the bottom of your squat, plant your hands on the ground in front of your and jump or step back to high plank.
  4. Maintaining a tight core lower yourself all the way down to the ground; using push up form to lower all the way down to your stomach, leading with your chest. Option to drop to your knees and lower to the ground if needed.
  5. Release your hands when your chest meets the floor.
  6. Then replant your hands near your chest and push yourself back up to high plank, again option to drop to your knees if needed.
  7. Once in high plank hop or step your feet back in coming to the bottom of a low squat and then drive through your heels, exploding up into a standing position as you squeeze glutes and hamstring. Or explode up leaving the ground as you clap your hands over your head. That is one rep.
  8. Repeat this movement at a fast-pace for the number of repetitions listed.

Shoulder Taps

how to do it:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Feet should be shoulder-width distance apart to keep hips stabilized.
  3. Lift your right hand off the ground to tap opposite, left, shoulder.  
  4. Lower your right hand back to the ground and repeat this movement on the other side; lift your left hand off the ground to tap opposite, right, shoulder.
  5. Continue to alternate shoulder taps for 28 repetitions. Be sure to keep your hips and shoulders as square to the ground as possible.

Squat Jacks

how to do it:

  1. Stand with feet together, arms by sides. Jump feet wider than hip-width apart and lower into a deep squat, reaching fingertips to toes
  2. Jump feet back together, reaching arms overhead
  3. Immediately repeat, moving as quickly as possible for desired rep

Warrior 3 + Crunch

how to do it:

  1. Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
  2. Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
  3. Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
  4. Moving in one piece, bring your right leg forward, and return to standing upright. This completes one rep.

 

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.


May
02

Daisy Duke Ready Lower Body + Plyometric Superset -- this workout is an amazing butt burner! #SummerSweatSeries

*Warm up with walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Equipment Needed: Light, medium, and heavy dumbbells

Warm Up: 10-20 minute light run

Description: Do 3 sets of each exercise and rest 30-60 seconds in between.

 

Dumbbell Squats + Calf Raise

  1. Start with your legs shoulder width distance apart, arms holding your dumbbells at your sides, palms facing in.
  2. With weight in your heels, chest lifted perform a squat; pushing your hips back and keeping your chest lifted. Weights stay at your sides at all times.
  3. Once at the bottom, press back up into standing position, squeezing your glutes and hamstrings as you stand, and coming onto your toes for a calf raise at the top.  
  4. Lower your heels and return to starting position.
  5. Repeat full, continuous motion for number of reps listed.

Squat Jumps

  1. Begin in neutral standing position, feet shoulder width distance apart, arms at your sides.
  2. As you lower down into a squat position, push your hips back like you are going to sit down on a chair. Try to keep your weight in your heels, chest lift, core engaged and gaze forward.
  3. At the bottom of your squat, drive through the bottom of your feet and explode up leaving the ground as you press your hips forward and drive your arms back behind you.
  4. Land softly on your feet, returning to the low squat position.
  5. Repeat this movement for number of reps listed.

Dumbbell Curtsy Lunges + Side Leg Lift

  1. Stand feet shoulder-width apart. Holding a pair of dumbbells at your side, keep your chest up and shoulders retracted back.
  2. Step your right leg backwards into a modified lunge position where your right foot crosses behind and to the left of your front leg. Bringing your right knee towards your left calf.
  3. With the majority of your weight in your front, left leg stand back up to the starting position but kick your right leg straight out towards the right side of your body.
  4. Return to the starting position.
  5. Perform the number of reps listed on the right leg and then switch legs performing the same reps on the left leg.

Speed Skaters

  1. Start in an athletic standing position. Then explode of your left leg, jumping laterally to the right. Landing on your right leg while sweeping your left leg behind you and bringing your left arm across your body.
  2. Once firmly planted on your right leg, push off and jump laterally to your left, landing on your left foot and sweeping your right leg behind you and your right arm across your body.
  3. Continue alternating these side-to-side lateral bound for the number of reps listed.  

Single Leg Deadlift with Dumbbells

  1. Stand with feet together, holding dumbbells in each hand in the front of your body, palms facing the body.
  2. Perform a single leg deadlift by transferring all the weight to your left leg. As you hinge forward at the hips, kick your right leg straight back until you’re in a straight line from right ankle to neck.
  3. Keep the dumbbells close to your body and your shoulders pulled down engaging your shoulders and back (as if you are crushing oranges in your armpits).
  4. Try to keep your left leg as straight as possible, but you may need to add a small bend depending on your hamstring tightness and flexibility.
  5. Then return to the top, keeping the dumbbells close to the body and squeezing the left glute and hamstring as you rise.
  6. Perform the listed number of reps on the left leg and then repeat on the right leg.

Jack In The Box Squat Jumps

  1. Start standing with your feet together, your arms comfortably at your sides.
  2. Jump your feet out to a wide squat position – like a hop squat
  3. As you jump out bring your arms and hands up to your chest
  4. Engage your core and quads and jump feet back together to starting position bringing your hand back down to your sides
  5. Repeat for desired reps

Reverse Dumbbell Lunges

  1. Holding weights at your side, take a large step backwards with your left foot and lower your body towards the floor into a reverse lunge. both legs should be bent at a 90-degree angle at the bottom of the lunge. keeping your front, right knee behind your toes. 
  2. Repeat this on opposite leg.

Split Jumps

  1. Take a large step backwards with your left foot and lower your body towards the floor into a reverse lunge. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Keeping your front, right knee behind your toes.
  2. With your core engaged, explode up, pushing off the bottoms of both feet jumping straight up. Switch the position of your feet in midair, landing in a low lunge position this time with your right foot back and your left foot forward.
  3. Repeat this movement alternating legs as you jump. Make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.

Bonus Burnout – Dumbbell Surfer Spins

Do as many as you can for 1 minute!

Begin in neutral standing position, feet shoulder width distance apart, with the option to hold dumbbells in each hand to make this exercise more challenging.

Lower down into a squat position, pushing your hips back till your hips align with your knees.

Then explode up, turning to your right. Perform a 180 degree jump and turn — turn your head, neck and shoulder towards the right.

Land softly on your feet returning to the bottom squat position, facing the opposite direction.

Repeat this 180 degree jumping movement for the number of reps listed. Jump right, right; then left, left; then right, right and so on. Maintain a tight, engaged core throughout this entire movement.

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.


Apr
05

lower-body-plyo-circuit

*Warm up with a 20 minute walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Goblet Squat + Calf Raise

how to do it:

  • Stand holding the top of a dumbbell close to your chest. This will be your starting position.
  • Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  • At the bottom position, pause and use your elbows to push your knees out.
  • Push through the bottom of your feet to standing position coming up onto your toes into a calf raise
  • Lower your heels to return to the starting position, and repeat for desired reps

 

Hopscotch Squats

how to do it:

  • Bouncing off the balls of your feet, jump your feet wide.
  • Hop back to center on your left foot, then jump your feet wide.
  • Hop back to center on your right foot, and continue alternating in this pattern.

 

Messier Squats

how to do it:

  • Position feet shoulder width apart and toes slightly pointed out, holding the dumbbell with both hand at the center of your chest
  • Contract core and maintain an upright chest position
  • Flex at the hips and knees by pushing in a backward motion to lower body into a wide squat stance
  • Slowly lower hips until tops of thighs are parallel to floor
  • Keeping your knees in line with your toes, shift to your center into a lateral lunge stance
  • From this position shift hips through the starting position into the opposite lunge stance
  • Continue to shift hips side to side while keeping your chest high and core tight

 

Heisman Bounds

how to do it:

  • Assume a half squat position facing 90 degrees from your direction of travel.
  • Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
  • Immediately push off and extend, attempting to bound to the side as far as possible.
  • Upon landing, immediately push off in the opposite direction, returning to your original start position.
  • Continue back and forth for several repetitions.

 

Table Top Glute Stamps + Dumbbell

how to do it:

  • Start in a tabletop position, knees under hips, hands directly under your shoulders
  • Place dumbbell behind one knee bent at 90 degrees, flex foot and thrust foot up into the air activating your glutes and hamstrings.
  • Perform all reps on one leg and switch legs for the second set

 

Dumbbell Swings

how to do it:

  • Stand with feet shoulder width apart holding weight out in front of the body.
  • Lower the weight back between your legs keeping your back straight (move your butt back not your knees forward).  T
  • hen thrust the hips forward squeezing those glutes and keeping the core tight to swing the weight up to approximately shoulder height.
  • Continue this swinging movement with control for desired reps

 

Squat + Donkey Kick

how to do it:

  • Start with your legs shoulder width distance apart, arms comfortably at your sides
  • With weight in your heels, chest lifted perform a squat; bringing your arms/hands forward toward your chest
  • Keep your butt back and chest lifted as you push up, pressing your hips up and forward
  • Return to standing position
  • Bend your right knee to 90 degrees and kick it straight back towards the wall behind you
  • Bring knee back into starting position and back to initial squat position
  • Repeat squat and donkey kick back with your left foot
  • Continue to alternate legs with a squat between each kick back

 

Lunge + Squat Jumps

how to do it:

  • Stand with your left foot in front of you and point both feet forward. Lunge down while leaning your torso forward slightly without rounding your spine.
  • Jump straight up, swinging your arms over your head and extending your torso.
  • Land with both feet in a standard squat position
  • Lower into a squat and explode up landing with your right foot forward in a lunge
  • Continue to alternate lunge jump, standard squat, jump lunge
  • Repeat the entire set for desired reps

 

Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.

 
 
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