4 WINNING CARDIO & CORE CIRCUITS
In each circuit you'll complete 8 rounds alternating between 1 cardio blast (40 seconds work/20 seconds rest) & 1 core strength move (40 seconds work/20 seconds rest).
roll-ups & hollow hold rocks
side shuffle & stability ball alternating lateral leg extensions
box jumps & plank knee to elbows
jump rope & TRX torso rotations
ANOTHER WEEK, ANOTHER CHANCE TO LET IT BURN.
Box Jumps: Starting in a squat position, launch yourself to the top of the box and land in soft knees, then stand. Jump back down, also landing softly in your knees. You can use your arms to gain some extra momentum. (6-8 rounds/40 sec. work & 20 sec. rest)
Toe Taps: Gently, but swiftly alternate toe tapping on the edge of the box. Keep your back straight and timing quick! (6-8 rounds/40 sec. work & 20 sec. rest)
Burpee into Lateral Single Leg Step-Ups: Get your heart racing with a full chest to deck burpee, followed by a lateral single leg step-up. (6-8 rounds/20 sec. work & 10 sec. rest- per side)
UNCOVER THOSE #BADNBEAUJ ABS ALL APRIL LONG
Tuckups: Start out in a hollow hold position - legs extended and arms overhead. This means that the lower back should be firmly planted on the mat. As you engage your core to pull up, hand should lightly touch behind the knees. (3x1 minute)
Reverse Crunch to Leg Extension: Place your hands on either side of you as you use your core to swing your legs back towards your head. As you roll forward, extend your legs ahead of you - keeping contact with your lower back on the mat. (3x1 minute)
Beast Crawl position Leg Extensions: This exercise begins on all fours in a table top position. Dig your toes into the ground and lift your knees, so that your shins are hovering, parallel to the floor. Maintaining this position, slowly extend one leg at a time - alternating legs. (3x1 minute)
CHALLENGE YOUR UPPER BODY & CORE WITH MY THREE FAVORITE MOVES
Multi-Level Push-Ups with Lateral Plank Walk: this push exercise will hit your chest, shoulders, lats, and biceps. The key to this move is to keep your hips stable as much as possible during the lateral walks. Use a weight plate to create the multi level challenge. (3x10)
Barbell Rollouts: You are going to feel this one in places you didn't think you could. This move fires up the core, lats, wrist, bis and tris. This movement should be slow and controlled on both the roll out and roll up. On the roll out, go as far as you can, aiming to get your body parallel to the ground and no sticking your butt out - keep your hips dropped! (3x5)
Overhead Resistance Band Pull Down with Hip Bridge: The goal here is to pull down the resistance bands with straight arms as far as you can, then finish with a hip bridge. Be sure to kee your back straight through the entire hip bridge. If you are feeling the burn more in your hamstrings than glutes, walk your feet in a bit towards your glutes. (3x12)
Body transformation is a careful balance of commitment, consistency and courage. It’s courageous to crawl out of your comfort zone and decide to make tangible changes. The way I see it, commitment is actually going to the gym and consistency is keeping up with your commitment. The real nitty gritty change comes from those moments in which you didn’t think you could, but you did. As humans, our bodies tend to take the path of least resistance. While it’s not exactly our first instinct to exhaust our muscles until failure, it’s necessary for body transformation. So how do we push our limits to achieve our greatest fitness goals?
Boo - get yourself a trainer.
As someone who has been both trainer and trainee, I understand this balance of commitment, consistency and courage. Personal training requires a careful balance of push and pull. It’s a blend of intuition and knowledge. I’ve worked with three trainers and each has taught me valuable lessons about the body.
In the last two years, I’ve had the chance to train clients with a variety of fitness goals, such as weight loss, proper form, or to prep for a physical test. Whether you are trainer or trainee, everyone can gain a few of the same benefits from personal training.
A personal trainer will help you uncover your biggest drivers. A light bulb went off when my current trainer recently asked what my motivation was. Did I want to have chiseled arms? A sick six pack? Duh! However, over the years, these surface layer ideals of beauty have become my second priority. Instead, fighting through a challenging workout helps me become mentally stronger. My motivation is to feel empowered so that I can be the best version of myself. In turn, I can help those around me also achieve their goals.
That’s deep, right?
During my fitness assessment with my current trainer, Casey inquired about my training methods. I was training with the old school split body schedule (leg day, bis & tris, chest & shoulder) and high intensity intervals for cardio. Casey suggested that my workouts should be focused on total-body movements for optimum athletic performance and fat burning. After 12 weeks of training, I feel stronger and smarter about my workouts. In with the new and out with the old! I’ll never go back to split training.
Walking into a new gym can be intimidating. Occasional loud thuds burst out of nowhere, sweaty people grunt and creepy stares from onlookers. It’s like high school all over again. Personal training is a great way to get to know the lay of the land. In all my years of working out, I never used an assisted chin-up/pull-up machine. Casey introduced us and we are now great buds! One Sunday afternoon, I decided to workout on my own. I politely asked this older gentlemen if he was done with the machine. He nodded a quick yes. I climbed up and adjusted the weight to make it harder. He saw me and shot me a dirty look!
Oh well, haters gon hate.
But seriously, check out my awesome trainer Casey Owens @
Your daily dose of fitness inspiration to unleash your inner bad bitch.
I received my Personal Trainer Certification from the National Academy of Sports Medicine in 2016.