Leg Day Lover’s Workout

Grab your dumbells, sand bag, barbell, soup cans, or whatever you have handy and enjoy this simple yet effective 3 move workout. This workout will challenge your legs and butt by forcing you to balance, and focus on independently strengthening each leg. By utilizing lunge type movements, your stronger side won’t be able to take over to complete the reps, and you’ll be more effectively targeting individual muscle groups.

It is important to push yourself to a challenging weight, but only as long as your form takes priority. Push through the heel, keep your shoulders back and down, and always make sure your core is engaged and tucked in tight to protect your back. Get low, and really focus on using the glutes with each movement.

Have fun with it!

Cheers,

Crystal

LEG DAY LOVER’S WORKOUT

Repeat this circuit 5 times. For your first 2 rounds, use a lighter weight and go for 10-15 reps for a good warm up. For the final 3 rounds, push to the heaviest weight and go for 5-8 reps. You should aim for a weight that challenges you to barely be able to complete your last rep.

• CURTSY LUNGE (each side)
• BULGARIAN SPLIT SQUAT (each side)
• OVERHEAD LUNGES (20 reps for every round, alternate sides)

Upper Body Building Circuit

I can’t always easily decide on one particular muscle group to train. Sometimes my mood calls for a broad span of movements, sort of a way to tie up the loose ends from my week, if you will! This upper body circuit will work a little bit of everything: shoulders, chest, triceps, back, abs, and biceps. I hope you enjoy these moves as much as I did!

Cheers,

Crystal

UPPER BODY BUILDING CIRCUIT

SET 1: 5 rounds (2 warm up sets at 10-15 reps, 3 working sets at 5-8 reps)

• Dumbell Row (both sides)
• Barbell Press
• Bench Row

SET 2: 5 rounds (2 warm up sets at 10-15 reps, 3 working sets at 5-8 reps)

• Underhand Barbell Row
• Resistance Band Ab Sequence – 15 reps every set
• Bench Dumbell Pullover

SET 3: 3 rounds

• Burpee Jump Tuck – 15
• Bicep Curl/Front Fly Combo (5 bicep curls + front fly, then 5 regular bicep curls)

Resistance Band Deadlift Workout

Leg day is awesome! This workout is going to challenge you to complete 6 dynamic exercises designed shape and strengthen the lower body. There are so many cool variations of deadlifts, and the resistance bands are a neat way to superset, or in this case, tri-set your workouts. You will need a kettlebell or dumbell, a restance band of your choosing, and a barbell (0r set of dumbells.)

Push hard,challenge yourself,  mind your form, and as always, have fun.

Cheers,

Crystal

RESISTANCE BAND DEADLIFT WORKOUT

SET 1: 5 Rounds

• Band Kick Backs – 15
• Straight Leg Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
• Kettlebell Swing – 30

SET 2: 5 Rounds

• Banded Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
• Band “V” Kicks – 10 (make an upside down ‘v’ with your leg straight, left + right = one rep)
• Band Side Steps – 20 (Stay low, 2 steps right is one rep, then 2 steps left is another rep, etc.)

 

 

Dirt Off Your Shoulders

This workout is designed to target your shoulders, triceps, core and more by combining dynamic, heart rate elevating movements with isolated muscle building movements. I think there is nothing more prominent, and immediately noticed that strong, round shoulders that make your arms pop in anything! Having strength in your upper body will significantly improve your day to day activities, making every task easier. The shoulders are especially susceptible to injury, specifically the rotator cuff,  due to weaknesses around the socket, tissues and tendons, but this vulnerability can easily be changed with some strength training.

I hope you will enjoy this killer workout as much as I do…it is definitely one of my favorites, and I include it in my weekly training schedule.

Cheers,

Crystal

DIRT OFF YOUR SHOULDERS

Repeat 3 times:

• Plank Shuffle – 20 reps
• Plank Pull Burpee – 10 reps
• Shoulder Circles – 10 reps
• Reptile Push Up – 10 reps
• Standing 1 Arm Tricep Pull – 10 each side
• Dive Bomber Push Up – 10 reps
• Standing 1 Arm Shoulder Press – 10 each side
• Pike Jumps – 30 reps
• Tricep Dips – 30 reps
• Plank Kick Through – 20 reps

Bombshell Booty Workout

Today’s workout is an all around butt kicker! I have included some high intensity movements along with a few weighted sculpting movements. Training the glutes and legs burns more calories than any other muscle in the body. Strong glutes and legs provide a foundation and support for the entire body, helping to prevent injury, and giving you more power for your day to day activities. It’s always a bonus to fill out those jeans nicely, too!

This workout is meant to be done in pairs, meaning 2 exercises at a time, for 3 rounds each set. I recommend going heavy with those weights, but if you do not have access to any, you may complete this workout with just your body weight. For the weighted portions, if you are hitting the top end of your reps with ease, it is time to increase the weight. For example, if you are going for 10 reps, and you hit 10 reps with energy to spare, increase the weight by 5-10 pounds until you are hitting a range of 8-10 at maximum effort. The idea is to challenge your muscles, so don’t be afraid to get some weight in there! If you are using your body weight only, I recommend 20 reps for each exercise.

Don’t forget to warm up properly, and enjoy this workout! It is sure to have your butt and legs feeling worked. 🙂

Cheers,

Crystal

BOMBSHELL BOOTY WORKOUT

Repeat each set 3 times in a row, taking a short rest in between rounds.

SET 1:

• Box Side Skips – 50 reps
• Curtsy Lunge – 10 each leg

SET 2:

• Glute Bridge – 10 reps, 3 second pause at the top
• Side Step Ups – 10 each leg

SET 3:

• Kettlebell Swings – 20 reps
• Split Squat – 8 each leg

SET 4:

• Wide Stance Squat – 20 reps
• Box Jumps – 20

Legs For Days!

Today’s workout is a dynamic and challenging approach toward shaping lean strong legs and glutes. I’ve included a couple combo exercises that will force you to enlist all of your stabilizers and get your heart rate up as well. Make sure to concentrate on keeping a strong engaged core, straight back (never rounded) and push through the heels, squeezing those glutes for every exercise in this circuit. Don’t be afraid to get those weights in there – that’s what will shape and tone those muscles!

Cheers!

Crystal

LEGS FOR DAYS!

Repeat this circuit 3-5 times

1. 1 LEG GLUTE BRIDGE (L) X 8 – 10 REPS
2. 1 LEG GLUTE BRIDGE (R) X 8 – 10 REPS
3. CURTSY LUNGE/SQUAT COMBO X 10 SETS
4. ROMANIAN DEADLIFT X 8 REPS
5. REVERSE LUNGE (R) X 8 REPS
6. REVERSE LUNGE (L) X 8 REPS
7. KETTLEBELL SWINGS X 25 REPS

Incredible Hulk Workout

Today’s workout is a full body circuit composed of 9 dynamic exercises. Each exercises is a combination move designed to maximize the muscles targeted. Move quickly through each exercise, but be mindful of your form. Have fun with it, and don’t forget to time yourself, so you have a mark to beat next go around.

Enjoy!

Crystal

INCREDIBLE HULK WORKOUT

• 1 Jump Forward/2 Back – 30 sets
• Cursty Lunge Combo – 15 sets
• Burpee Deadlift/Plank Fly Combo – 15 sets
• 1/2 Burpee Jump Tuck/Side Jump Combo – 20 sets
• Pistol Squat/Warrior 3 Tuck Combo – 20 sets
• Plank Jack/Cross Knee Combo – 50 sets
• Ball Pike/Knee Tuck/Push Up Combo – 20 sets
• Burpee Deadlift/Plank Fly Combo – 15 sets
• 1 Jump Forward/2 Back – 30 sets

13 Minute “Lazy Day” Workout

Sometimes it can be challenging to fit a workout into our busy schedules – but NOT impossible! Tonight, all I wanted to do was lounge back and watch some mindless TV before crashing for the night. Instead of just sitting on the couch, however, I fit a nice quick and fun 13 minute workout in while I was watching some Netflix, running a load of laundry, and cooking some sweet potatoes for tomorrow’s protein pancakes. You don’t need a lot of time, space, or any equipment to get a quality workout in. I did this whole workout from the floor, and still got to watch some Anthony Bourdain – HA!

Don’t let your excuses get in your way, and next time you are watching a movie, waiting for the laundry, or waiting for dinner to cook, try this workout. You won’t regret it!

I left this video in the real time for those of you who prefer to follow along for the entire duration of the workout. This way you can see and hear the real struggle! I didn’t add any music, so you can hear the original timer that I used.

HERE is a pre-set timer if you prefer to write down the exercises and do them on your own!

Cheers,

Crystal

 

13 Minute “Lazy Day” Workout

*1 Minute for each exercise, 20 seconds of rest in between.

1. Chaturanga Push Up

2. Prone Scissor Kicks

3. Leg Lift/Knee Curl (R)

4. Leg Lift/Knee Curl (L)

5. Plank Knee Tap

6. Donkey Kick/Hydrant (R)

7. Donkey Kick/Hydrant (L)

8. Boat Kick

9. Plank Shuffle

10. Knee To Elbow Plank

HIIT It To Win It

Today’s workout is a high intensity interval workout designed to work your entire body and burn major calories. It is extremely beneficial to incorporate HIIT workouts into your weekly routine to promote a healthy metabolism, and strong cardiovascular health.

You do not need any equipment for this workout, although I chose to use a 25 lb kettlebell for the mini squats. One round takes only 10 minutes, and can be repeated up to 3 times.

Push at your max effort for each 50 second interval – the idea is to keep your heart rate up and get as many reps as you possibly can inside the interval. You will have 10 seconds to rest between each exercise. HERE is a pre-set timer for one round.

Enjoy!

Crystal

HIIT IT TO WIN IT

50 Seconds Work, 10 Seconds Rest

1. PLANK KICK THROUGH

2. BOAT TAP

3. PLANK JACK

4. 1 LEG HIP THRUST (R)

5. 1 LEG HIP THRUST (L)

6. MINI SQUAT

7. PUSH UP TOE TAP

8. TRICEP DIPS

9. HIGH KNEES TOE TAP

10. ANGEL ABS

Thighs To The Sky

Today’s workout will work on shaping lean, sculpted legs, glutes, shoulders and core with dynamic strength training and plyometric exercises. Make sure you choose a weight that is appropriate for you, but one that is also challenging. Try to really focus on keeping the weight in your heels for the lunges, deadlifts, and plie squats, keeping your knees behind your toes. Make sure to use slow, controlled movements, but move quickly from one exercise to the next, keeping your heart rate up throughout the entire workout.

Have fun!

Crystal

THIGHS TO THE SKY

Repeat this circuit 5 times through.

1. SIDE SKIPS ON BOX – 30

2. ROMANIAN DEADLIFT – 10

3. SIDE LUNGE SHOULDER PRESS – 10

4. PLIE SQUAT – 15

5. SHOULDER TAP PUSH UP – 10