Category: Sweat Sesh

Sweat Sesh

Body weight home workout video!

peacewineandpushups

It’s hard to find time to get to the gym sometimes, whether you are a stay at home mama, a working professional, or in my case both! Good news is you can do this at home and all you need is a bench/chair and your hot self! I did it while Reed ran around the backyard!

Get ready for a full body sweat sesh! I am a huge fan of using weights in my workouts, but every once in a while its great to get in a body weight workout, especially if you are sore or don’t have access to weights. It was hard for me to get off my ass this morning and do this. I was relaxing drinking my coffee, I am sore AF from my classes I taught on Monday and Tuesday, but I did it and now feel like a queen! It’s hard for everyone sometimes (even the fitness professional), just think about how amazing you’ll feel when its done! You are beautiful and can do anything that you put your mind to!

YOU’VE GOT THIS!

 

Do each exercise for 30 seconds (remember to do each side) with as little rest as possible between moves. Rest for 60 seconds at the end of circuit before repeating. I did this 6 times through. Use a chair if you don’t have a bench. If you need a modification on the plyo push ups, just do a regular push up.

 

 

 

Mommy Rants, Sweat Sesh

The ABsolute Truth

peacewineandpushups

Everyone gal wants a flat stomach, am I right? So I’m here to help! Endless crunches and other ab isolation exercises are not your answer, especially for new mammas who’s rectus abdominis has expanded or stretched to make room for baby (but that’s a different blog that’s coming in the next week or so)! I hear this all the time as a fitness professional, “I do tons of ab exercises and I have a strong core, but I can’t lose the belly.”  There are two things I explain. 1. Nutrition is key to a “flat” stomach and 2. Your probably not doing the right workouts to burn the fat that’s hiding the muscles . Both just as important as the next, but I am here to discuss and help with #2 today.

 

Focusing your workouts on total body weighted movements is key. The more muscles your working together the more calories you will burn, which will in return burn more fat! The more fat you burn the leaner you become and that’s when you can begin to see muscle definition, aka a bangin body! There is nothing wrong with doing isolated abdominal exercises, but isolation doesn’t burn as many calories and we are here to burn calories and fat, right?! You usually won’t find me in the gym doing crunches, but you will find me doing total body workouts like the one below for a killer midsection!

 

Repeat 6 times with as little rest as possible between exercises:

 

10 burpees

10 weighted renegade rows

10 weighted squats with shoulder press (start with weight over shoulders and press overhead as you come out of squat)

30 seconds of mountain climbers

10 push ups

10 reverse lunges with front kick

30 seconds of speedskaters

30 seconds of bear crawls

10 curtsy lunges with weighted lateral shoulder raise

 

This is me cheering you on, get after it girls!!!!

Sweat Sesh

Total Body Meltdown

peacewineandpushups

If your looking for a fast and effective workout try one or both of these together! All you need is a set of free weights. It will have you sweating your hot ass off in no time:)

FIRST CIRCUIT:

Do each move for 30 seconds. Try not to rest between exercises. Complete every move on the right side first and then the next time through move to the left side. Repeat 6 times. You got this girl!

SECOND CIRCUIT:

Do each move for 30 seconds. Try not to rest between exercises. Repeat 4 times. Work it sister!

Sweat Sesh

TRX Tuesday

peacewineandpushups

Happy Tuesday girls!

This TRX pull workout is awesome, it is a quick total body workout and is hard and fun AF! It is a ton of upper body and core, but you get legs and cardio in as well, (can you say tank tops and shorts)!

Start with your straps super short, you need to be able to pull yourself up with a full range of motion. When you do the jump lunges and jump squats make sure you aren’t just using your legs, I want you pulling with your upper body as well. Same goes for the pull ups, your legs are there to assist you, but try to use mostly upper body. If it gets to hard you can back up a bit (like I did towards the end of the chin ups) and it will get a bit easier.

Do each move for 30 seconds (try not to rest between exercises). Rest for 1 minute at end and repeat 5 times through. Get ready to get your sweat on girls!

Sweat Sesh

TRX Single Leg Burpee

peacewineandpushups

If you haven’t used the TRX straps yet, get to it ladies, they are awesome! The suspension  straps I am using in this video are a generic form of the TRX, but still get the job done. I personally prefer the real TRX straps, but the gym I train out of has these bad boys instead.

Suspension training is great in that it develops core stability, balance and overall strength  at the same time (can you say killing two birds with one stone)! Not only can you get a total  body workout using just these straps, but they are so portable so you can use them anywhere. I use them at home and always travel with them. They can be connected to doors and even trees (bring that sweat sesh outside)!

This is one of my favorite TRX moves. It targets core, booty, and shoulders. What more could a girl want?! Make sure to engage your core throughout the whole movement (no arching your lower back while in your plank). Do 12 total to start with and see how ya feel! This exercise is moderate to advanced, if you are not quite there yet start with putting your back foot down and work your way up!