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Tag Archives: smoothie

Come Here #Workout


Woke up at the crack of dawn, dressed in the dark and made my way to Brick Bodies gym in Reisterstown, Maryland.  Walked in and waited about 5 minutes for my trainer.  Honestly – I was praying she was a no-show and I could possibly just go back home and jump in the bed.  No such luck – she finally walks out letting me know someone held her up in the women’s dressing room asking questions.

She immediately begins our workout and I can’t seem to open my eyes or stop yawning.  I do finally make it through and with the increased circulation – I also eventually wake up but since I am headed to the Dominican Republic next week I am sort of happy to let her know this is the last workout until July 22nd.  🙂  I need the break!  Been waking up at 5 am for the past week to hit either boot camp or the gym and at some point in time a girl needs a break.

Now – try this workout and see if it wakes you up.  I named it after a Talib Kweli song I totally enjoy listening to while working out.  Leave me a comment and let me know what you think of this one.  Let’s go!

Equipment

Box with no riser

Cable machine

Hand weights

Exercise

Reps

Weight

Seated rows 20 60 lbs
Walking lunge – center squat (right leg) 20 NA
Wall sit 30 sec NA
Lateral box jumps 30 NA
Lateral box over jumps 20 NA
Right leg box back lunge – knee ups 30 NA
Left leg box back lunge – knee ups 30 NA
Lateral box jumps 30 NA
Lateral box over jumps 20 NA
Right leg box back lunge – knee ups 30 NA
Left leg box back lunge – knee ups 30 NA
Wall sit 30 sec NA
Walking lunge – center squat (left leg) 20 NA
Seated rows 20 60 lbs
Squat, curtsy squat, shoulder press (left) 15 20 lbs
Squat, curtsy squat, shoulder press (right) 15 20 lbs
Squat position – bicep curls 20 20 lbs
Squat position – bicep curls arms angled out 20 20 lbs
Squat, curtsy squat, shoulder press (left) 15 20 lbs
Squat, curtsy squat, shoulder press (right) 15 20 lbs

DONE   IN 30 MINUTES

Burned some calories!

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Drank a delicious smoothie filled with blueberries.

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Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @FemmeFitaleFitClub

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness

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Fine China #Workout


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I felt good today.  I came entered the gym with energy, had about 24 oz of water to drink before we started and felt “strong”.  Granted I just drove 8 hours from South Carolina the day before on an EMPTY STOMACH but still had a chance to take a nap, wake up in my own time and move at my own pace.  There is something to be said for getting a full night’s rest.  The world is brighter, the birds chirp louder and the air is crispier.  For real y’all!

I also have a new little motivational workout song added to my list called Fine China by Chris Brown.  Check it out at the top of this post – I can see myself running with this banging in my ears – oh yeah!!!  I hummed it all day.

Enough of that – on to the workout, this is what I did and what you would have to do in order to get stronger each and every day.  I will admit, while doing this workout I was gazing at myself in the mirror and oh yeah – I am seeing a change!  Hallelujah!!!!!!!!  You go get yours and post whether you try this workout by leaving a comment below.  Who is ready for the Dominican Republic in another week?  ME, that’s who!  Yeah I said it!!!!

Equipment

Box

Decline bench

Exercise

 

Reps

Weight

Box jumps – step down 20 NA
Alternating back lunges off box 20 NA
Box jump and down, jump out – push up 20 NA
Box push up 20 NA
Plank hold 10 seconds NA
Decline ab bench crunches 20 NA
Decline ab bench Russian twists 20 NA
Decline ab bench crunch – raise up 20 NA
Decline ab bench – hip raise up hold 10 NA
Box jumps – step down 20 NA
Alternating back lunges off box 20 NA
Box jump and down, jump out – push up 20 NA
Box push up 20 NA
Plank hold 10 seconds NA
Decline ab bench crunches 20 NA
Decline ab bench Russian twists 20 NA
Decline ab bench crunch – raise up 20 NA
Decline ab bench – hip raise up hold 10 NA

REPEAT

DONE IN 30 MINUTES

I started my watch early today!  Ha!

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Day 2 of the FFFC July Challenge was to post a photo of your post-workout meal.  Here was mine!  Protein shake with fresh squeezed orange juice and frozen mixed fruit!  #fffcjuly  You know you want some!

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Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @FemmeFitaleFitClub

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness


Wake Up #Workout


I don’t have much to say other than sleep is essential to the soul and make sure you get in your 7 or 8 hours.  I walked in the gym this morning feeling whooped.  I swear if I hadn’t already paid for these sessions I probably would have stayed my butt in bed.  My SOF sisters went running the 5-mile loop at 5:00 am this morning but I just rolled over until it was time to get up and out for my 6 am appointment.

We did a lot of squats yesterday in boot camp so when I heard we were going on the Smith Machine to do MORE squats and lunges…..I thought I would have a tantrum right there in the middle of the weight room.  Sometimes it beeee’s like that.  When it was all over I definitely felt better and stronger.  My legs are looking stronger too.  Try this workout as minimum equipment is needed except a Smith Machine, Body Bar and Bench.

Please leave a comment if you decide to try this workout.

Equipment

Body Bar

Smith Machine

Bench

Exercise

 

Reps

Weight

Smith machine – squats 15 90
Smith machine – Right backward lunge knee up 15 90
Smith machine – Left backward lunge knee up 15 90
Smith machine – Sumo squat 15 90
Right forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Left forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Right leg step up and backward lunge – 2 pulses 20 NA
Left leg step up and backward lunge – 2 pulses 20 NA
Smith machine – squats 15 90
Smith machine – Right backward lunge knee up 15 90
Smith machine – Left backward lunge knee up 15 90
Smith machine – Sumo squat 15 90
Right forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Left forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Bench plank hold 30 seconds NA

REPEAT

DONE IN 30 MINUTES

I was reminded to start my watch and so I did – ON TIME!!!!

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Sometimes I think I am going to turn green with my daily green smoothies with unsweetened almond milk, kale, cantaloupe, strawberries, pineapple and mango.  DELICIOUS!!

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness


Balls and Bells #Workout


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What more can I say and you are probably tired of hearing me say it but Heather worked me over on Tuesday.  The workout was challenging but gave me energy.  We did a lot of leg work as you will find and it was back to back to back.  I burned some decent calories too.

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I can’t complain….the Dominican Republic vacation is coming up 2nd week in July and I have GOT to be ready for the beach.  I think these glutes will be ready for the beach.

Try this workout and leave a comment on what you think.

Equipment

Medicine ball

Lat pull down machine

Kettlebell

 

Exercise

 

Reps

Weight

Walking lunges alternating twists w/ medicine ball 20 6 lbs
Lat pull downs 20 30 lbs
Side lunge, squat shoulder press (alternating side lunges) – w/   medicine ball 20 6 lbs
Single leg dead lift – left (w/ medicine ball) 20 6 lbs
Single leg dead lift – right (w/ medicine ball) 20 6 lbs
Jump squat medicine ball touch ground 20 6 lbs
Lat pull downs 20 30 lbs
Side lunge, squat shoulder press (alternating side lunges) – w/   medicine ball 20 6 lbs
Single leg dead lift – left (w/ medicine ball) 20 6 lbs
Single leg dead lift – right (w/ medicine ball) 20 6 lbs
Jump squat medicine ball touch ground 20 6 lbs
Walking lunges alternating twists w/ medicine ball 20 6 lbs
Alternating side lunge, center squat with kettlebell    
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Kettlebell single arm raise, curtsy squat, squat – right 15 6 lbs
Kettlebell single arm raise, curtsy squat, squat – left 15 6 lbs
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Kettlebell single arm raise, curtsy squat, squat – right 15 6 lbs
Kettlebell single arm raise, curtsy squat, squat – left 15 6 lbs
Walking lunges kettlebell under leg pass throughs 20  6 lbs

REPEAT

DONE IN 30 MINUTES

I finished up my EOV but still got down with my green smoothie.

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Apparel:  Under Armour Heat top, Champion capris from Target, PolarFt4 HRM, Asics Gel-Kanayo 18 running shoes, Balega running socks

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

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Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness


How Many Drinks #Workout


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Aaaaand I was back in there on Friday to turn it up and turn it loose.  I walk in and I am just as chill as I wanna be.  I was feeling good.  Not anticipating the discomfort from the workout.  I came in, stretched and sat down on the bench.  Then we got it started and I didn’t think about it – I just kept moving as best I could.  I got through that workout and finished strong I might add.  I was sweating, the heart rate was up – of course I forgot to START IT ON TIME AGAIN!!!!  But I know I hit our goal of at least 200 kcals per 30 minutes.  You may ask why I named this “How Many Drinks”?  Well …. if you indulge in anything the day or night before and then come to the gym, this reminds you why you want to eat and drink clean because you work so hard just to try and make up for it – which you can’t.  We all know you can’t out run a poor diet so just do your best to stay on track and indulge on special occasions only.  IMG_0674[1]

If you try this workout – just muddle through it because you won’t be able to talk if you do it right but you will feel great and accomplished afterwards.  You see me here cheesin’?

 

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Equipment

Barbell

Body bar

Bench

 

Exercise

 

Reps

Weight

Seated leg press 20 45
Standing row with barbell overhand grip 20 30
Squats holding barbell at collarbone overhand grip 20 30
Calf raises with barbell overhand grip 30 30
Alternating back lunges with shoulder press with barbell overhand   grip 20 20
Squats holding barbell arms down in front (underhand grip) 20 20
Decline push ups with alternating leg raises 10 NA
Decline push ups with left leg raise hold 5 NA
Decline push ups with right leg raise hold 5 NA
Decline plank hold 30 sec NA
Mountain climbers 30 sec NA

REPEAT

Alternating side lunge with body bar front raise 20 12
Curtsy squat left with shoulder press with body bar 30 12
Curtsy squat right with shoulder press with body bar 30 12
Burpees 15 NA

REPEAT

DONE   IN 30 MINUTES

Once I got home I refreshed with my favorite green smoothie and took my Essence of Vitality detox (1 oz, 2 times per day).

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Apparel:  Lululemon top, Champion capris from Target, PolarFt4 HRM, Asic Gel-Kanayo 18 running shoes, Balega running socks

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

Fierce

I was feeling fierce after this workout!  OORAH!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness


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