bird dog
A plyometric exercise followed by a stabilizing exercise is a tricky combination, a good challenge, and a super efficient use of your time. Side to Side to Touchdown: Find a focal point and make sure to keep your body stationed in front of it while your legs hop from side to side. Hips should come […]
got a ball?
A stability ball is one of those brilliant tools that finds its way into s many homes only to be neglected and forgotten about. One day you feel like if you had a ball you could be so efficient and fit, and shortly after it becomes an oversized beach ball taking up way too much […]
bodyweight bursts
In & Out Jump Squats: Make sure to keep your weight on your heels during the squats. The more you can do that and send your hips back, the more you’ll use your glutes:) Side to Side Pushups: Try not to think about this too much. Do a lateral plank walk and bust out one […]
steady, steady & go!
Surrenders: Start on both knees with hands behind your head. Bring one foot forward and stand up as you carefully swing your knee up and then hinge forward, extending the leg behind you. Make sure to keep your back straight and inline with your extending leg. Toe Touch Jacks: With your feet together squat down and touch […]
high five!
The ‘all or nothing’ mentality is a major thorn in my side. So often we see people get so down on themselves because their diet isn’t ‘perfect’ or their workout schedule lacks a little something to be desired. Truth is that any and all efforts put into being healthier are valiant. They are worthy of […]
twist & whittle
A dear friend of mine, with whom I worked with for several years, loved to use hula hoops in her training. She would always say ‘It whittles the waist!’. So anytime there’s a focus on a twisting motion from the waist, I can hear her enthusiasm for whittling. Lol Not only do these 2 exercises […]
two-piece
Plank Crawl & Up/Down Plank: In a plank position crawl from the top of your mat to the bottom of your mat as if you were crawling under barbed wire (but down, using just the arms and feet to move). When you get to the bottom of your mat, come up onto your hands, back down […]
everyday
It may not wow you now, but staying consistant with a combo like this will definitely contribute to your ‘beach body’ wow factor. Not only that but this is also a great combination to compliment any road race training. Working the glutes while the core is engaged in plank is a brilliant use of time […]
hip like elvis
The hips are a major part of the core and tend to be a major source of weakness in people. When we talk about strengthening the hips, we mean the WHOLE thing. This includes your glutes, hipe flexors and extensors. The Elvis is a classic hip challenge for range of motion and abductor work, while […]
kettlebell, shoulders & legs
One decent sized kettlebell can give you just what you need for great quickie workout. The shoulder press will engage the core, lats, and shoulders. Split Squats hit the legs and glutes, and the Back lunge with alternating swing gets all of the above. Shoulder Press: Make sure to press up toward the ceiling, stacking your […]
not so heavy kettlebell
Kettlebells are very versatile. It is one of the few exercise tools I have at home and highly recommend you do too. You don’t need to go super heavy. What you lack in weight you can make up for in repetitions. Here is a nice sequence you can do at home with a ‘middle of […]
