NYE Workout!

Just because everyone’s getting ready for shit faced catastrophe’s tonight doesn’t mean you can’t fit in a quick, challenging at home workout before you go!

You asked for Kettle Bell Workouts, you got ’em 😉

NYE

O yeah, and just because you’ll be hung over January 1st after your shenanigans doesn’t mean you can’t detox with a quick sweat session either 😉 Try this workout tomorrow too and see how well you do in comparison. Don’t hurt yourself!

~Jess

WOD – Full Body Blast

I hope everyone is enjoying the crisp Fall weather!

Although the sun is shining in Seattle, the air is beyond freezing so my outdoor run is being traded for an indoor at-home workout. I guess that just means I need to shop for running gear from Lululemon, bummer 😉 I have my eye on a couple items.

Lululemon - Run with Me Toque Hat

Lululemon – Run with Me Toque Hat

Lululemon - Neck Warmer

Lululemon – Neck Warmer

Lululemon - Run with Me Gloves

Lululemon – Run with Me Gloves

The workout I wrote for today includes plenty of cardio, strength training moves, booty and ab focus. All of our favorite things right?! All you need is a Kettlebell, but if you don’t have one, you can replace the 30 reps of Kettlebell Goblet Squats with 50 reps of Air Squats.

The first set of exercises is cardio focused. This is your warm up to get your heart pumping a lil’ bit.

The second set of exercises is booty focused. Really challenge and focus on all the muscle of your lower body. Sink back into the heels, keep back straight, shoulders back, and core engaged. Slow and controlled movements.

The third set of exercises is ab focused. You should be feeling really good by the last round of this third set. Make sure to stay hydrated and STRETCH afterwards! This type of workout is best done twice a week paired with 2-3 lifting days and a long distance cardio day.

If you’re not sure how to do a certain exercise, feel free to reach out to me and I can send you a YouTube video link, or you can look on YouTube yourself. Let me know how you like this workout!

fallworkout

XOXO

Jess

Cardio & Lifting Challenge!

Today I’m going to be trying out this new cardio workout as a warm up to my lifting session. I’ve never tried it before, but it looks like it will get your sweaty, keep your heart rate elevated, and focus on your glutes.

Lately I’ve been using exercise combos during my plyometric warm ups to focus on my glutes and I can tell a HUGE difference! I don’t know if I’m just looking for booty gains and hallucinating, but my butt definitely looks and feels perkier, rounder, and lifted.

For my lift I want to try this Leg Superset. It looks like a challenge, but I’m more than willing to accept so I can reap the benefits of having a stronger lower half and of course a nice booty 🙂 I’ve been a little obsessed with the muscle gains I’ve been making and I’m interested to see where I can take my body physically in strength WHILE….. also maintaining lean body mass and agility.

NLA

Derek and I have decided that we want to run a half marathon on Thanksgiving day before the gluttonous festivities! I haven’t ran outdoors for a few weeks now and the weather has only gotten worse. I will have to take my training indoors soon. We won’t be registering for a race, him and I will run 13.1 miles around our house. Better start training!

Try these workouts if you dare! Has anyone tried incorporating Pistol Squats into their workouts yet? Let me know!

~Jess

Favorite Exercise of the Week – Pistol Squat

I have developed a certain fondness for the Pistol Squat!

I really love how minimalist this exercise is. The pistol squat can be done virtually anywhere! Not only that, but I love the burn, the soreness, and the muscle this move creates in my legs. You don’t need a squat rack to get beautiful gams and a lifted butt. This exercise is guaranteed to leave you feeling sore, satisfied, and stronger after much practice and refinement.

Give it a shot this week!

While you’re at it, check out this article from Bodybuilding.com that breaks down all the variations of the Pistol Squat. These are NOT easy, I will tell you that! Don’t be disheartened though, doing a perfect pistol squat one day is an excellent goal 🙂

~Jess

Why I like at home work outs…..

So as many of you may have noticed, I haven’t been too consistent with posting workouts.

To be honest, I haven’t really been writing my own workouts, I’ve been doing online workouts from home. They are just as effective, and much more conducive to my current life style. Between work, school, and being exhausted from work and school, all I want to do is be at home.

canapecc811

I’m lazy.

I don’t want to take a bus ride or shuttle to the gym, I don’t want to be stuck in traffic or in the rain, I don’t want to haul my big ass duffle bag with EVERYTHING-I-OWN-IN-IT, and I sure as hell don’t want to be tapping my foot waiting for the asshole in the squat rack to finish curling and texting.

2437378

Working out at home is juuuuuust fine with me. In fact, I’m more than okay with it.

I’m actually going to invest in some equipment! I have a few resistance bands and a pilates ball, but I want to get a 25lb kettle bell and thicker mats for my wood floors. I’ve even been playing around with the idea of a T-Grip bar.

As much as I do love at home workouts, I also miss the tight muscle mass and strength from weight training. So I’ve decided that I will start training with weights at the gym 2 days a week. I’ll divide these days into simple Upper Body and Lower Body days with a little bit of ab work and cardio thrown in the mix.

Today will be my first day back at the gym in 2 weeks! I’m taking the Microsoft shuttle to Downtown Bellevue despite the rain and traffic. I packed a much lighter gym bag and I have my workout written and my mind mentally prepared. All I have to do until then is keep myself awake, energized, and motivated! If I wanna look like Lara Croft by next Friday I better hit the squat rack and work on these gams! Thankfully I have a body that builds and retains muscle very well, so a couple days in the gym lifting weights WILL make a difference.

laracroftI’m kinda nervous to walk into the gym today, isn’t that the weirdest thing?! The gym was my entire life, soul, the very thing that I breathed day in and day out. Sometimes change is needed to rekindle a passion that was and is always there. Sometimes you really just need a break from even the things that are good for you. Absence makes the heart grow fonder right?

Anyways, I hope you all try this workout and tell me how bad your legs hurt. Hopefully you can walk by Halloween!

~Jess

Thirsty Thursday!

I know, very lame title, maybe I’ll get better at these…..

I wrote a high cardio resistance workout that incorporates some weight! Your heart rate will be pumping and you’ll be challenging your entire body. I have included a few YouTube videos to give you a better idea of how to perform some of these exercises.

You will need a dumbbell and/or kettle bell, choose a weight that will challenge you but that is also manageable. I choose to use a 25lb dumbbell. You will also need an adjustable step up and jump rope. If you don’t have a jump rope, you can always do rapid high knees.

THIRSTYTHURSDAY

I hope you enjoy!

~Jess

Hump Day HIIT!

Today is HIIT training! I had a request for an HIIT workout, so I whipped up a quick effective workout that requires NO EQUIPMENT (unless you have a jump rope) and it can be done virtually anywhere. I like to use an HIIT circuit like this to warm up before I start my lifting session, or before I start my long distance cardio. This type of workout is a great way to pump up your heart rate and torch some calories. If you are more advanced, you can definitely add reps to each circuit, or even complete 4 rounds or more! The goal is to move as quickly as possible, minimal to NO rests. That’s when the work is happening.

I hope you enjoy! If you have any other requests or would like something different, more advanced, let me know what you’re looking for.

HUMPDAYHIIT

 

Happy Hump Day guys, we’re half way there!

21~Jess

 

Booty Work!

I really should have posted this tomorrow because the blog post ‘Booty Work Wednesday!’ would have sounded way more awesome. O well! You can never workout your booty too much. I mean shit, have you seen the music videos lately?!

anaconda

booty

As you know, I’ve been really focused on bodyweight workouts, HIIT, and plyo circuits. However, I think it’s really important to throw some weight in the mix to create resistance, activate different muscles, and to challenge yourself. I wrote up this quick effective workout targeting your stems and glutes.

I’ve added weight, plyo movement, and the goal is to work QUICKLY! Try to get this shit done as quick as possible, keep that heart rate pounding.

BOOTYWORK

Let me know how you like it, and put a request in for the next workout!

~Jess

Workout of the Day

HIIT

Happy Monday bitches, I hope everyone had a stellar weekend! Mine definitely went by in the blink of an eye, and I’ll be honest…. it was lacking on the diet and exercise for sure. No worries though! This killer workout will whip me back into shape, giving me a great head start to the week.

Much love! Enjoy the workout!

~Jess