Filed In: hiit

My Favorite At-Home Gym Equipment

Here’s the thing, bodyweight workouts are my jam. You know this already. But, if I could only pick two pieces of equipment to have at home or in my car for a makeshift gym anywhere, it would be these two bad boys. Oh, and actually I DO own them and they are actually the ONLY pieces of equipment I own besides this rockin’ vessel. Heyooo. See what I did there?

Number One

Kettlebell

kettlebell

There are thousands of exercises you can do with a kettlebell. It’s really the only weight I ever add to my workouts. Occasionally you will see me mess around with dumbbells, but I find them to be dumb. Not to say they are pointless, they just bore me. My favorite two movements are the kettlebell swing and the deadlift. Think: booty, booty, booty.

My favorite move is the classic kettlebell swing, but I also love doing RDLs with a kettlebell and just adding it in where I see fit.

P.S. If you DO NOT know how to do a kettlebell swing, ask a personal trainer AND watch this video from Tim Ferris.

At home kettlebell workout in 20 minutes! Go for four rounds:

kettlebell workout

Number Two

Ab Roller

Boom, you got $10 and an amazon prime account? Boom, you got abs. This legit in my mind feels like an infomercial, but dude, this thing is effective. Not only does it activate big and small muscles in your core, including my fave the transverse abdominis, it also forces you to stabilize your shoulders, giving your entire trunk an effective, ab loving, see you this summer bikini workout. You dig?

As GHETTO as this thing looks, it is MONEY. Ab Shredder, braugh.

ab roller

love your body

Bloated after lunch but fell back in love with myself, recently.

 

Honestly friends, that’s ALL the equipment I need. Well, strike that, I would LIKE a pull-up bar just as much as I would LIKE to do a pull-up unassisted.

Hey PS did you see my Workout of the Week?

Workout Posts to Explore:

Postpartum Abs: Working on my Transverse Abdominis

Legshred

20 Minute HIIT Workout

#butterbooty: Week 10!

 

booty

Week Mother Fucking Teeeennnnnnnn!!! (Screamed in Oprah voice)

I am so happy. It has been so much fun getting to know so many of you through the Facebook group. I am so proud! We just have a couple weeks to go, so let’s crush this shit. Remember this one thing.

Eat. Real. Food.

When you are hungry.

butter booty workout schedule 10

 

 

Monday

build 1 - week 10

Tuesday

hiit that -10

 

Wednesday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

Thursday

build 2 - week 10

Friday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

 

 

Saturday

burn week 10

 

#butterbooty Week 8

Hey y’all!  Welcome to week 8!

keto pudding

 

FIRST of all. This pudding is everything. (Primal. Delightful. Low Carb. AND the recipe is on my instagram.) Get on it miss #butterbooty lovers!

ALRIGHT. In other news. Congrats on making it to week 8!! Let’s discuss plateaus.

Fitness Plateaus

When you first start on a weight loss journey, drastic changes in your diet and exercise seem to drive drastic changes in your weight. Which, a lot of the time can be a significant amount of water weight that was previously trapped with your glycogen stores. When you have big drops of weight initially, it is immensely satisfying and ENCOURAGING. But then you get into your routine after weeks, even months and the weight loss slows significantly. This is actually a good thing. You really do not want to lose much more than 2-3 pounds a week, that is a very healthy form of weight loss. AND more importantly, when you are losing weight slowly, it means you are making SUSTAINABLE changes that you can hold onto. Sustainability and behavioral change is the ultimate goal here.

If you really believe you are doing everything right, and should be losing more weight here are few tips.

1. Track your meals for the next 3 days. Every single thing you eat, write it down. BE HONEST with yourself. And then after the three days, reflect on how clean and delightful your meals really are.

2. Take an extra rest day or two. Yep. Skip a workout. Let your body rest, recharge and then come back at the workouts in a few days with a vengeance. It is AMAZING what your body does when it just gets a little time out.  If you are over doing it, your body will become inflamed, possibly start storing fat and eating your muscle tissue, so take a break if you need to. A REAL BREAK.

3. Go to bed before 10pm all week long. No but really. Real change, real weight loss and real stress reduction happens in the bedroom. In more ways than one. 😉

4. Start adding more reps or weight to your movements. At the end of each workout you should competently be completing each movement, but it should be tough and you should be done and dusted by the end of it.

5. Listen to your body. Give it what it needs.

6. Fucking be nice to yourself. Remember where you started, acknowledge where you are and keep moving. Seriously my love, it is time for you to just accept where you are. Be at peace with it. When you fight your body, your body will win and you will likely be unhappy with the result.

IMG_1256

But really, learn to be at peace with where your body is and thank it for everything it can and IS doing. For me, that is accepting that my body is growing a small child, and the fat on my hips and donk will feed that baby soon.  Is what it is buttercup. Oh and sprinting is so over for me. OH well!

KICK ASS THIS week! xoxox

week 8

Monday

Build 1

Tuesday

hiit  that

Wednesday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

Thursday

Build 2

Friday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

 

 

Saturday

burn baby burn

 

#butterbooty challenge: Week 3

We have arrived at week 3 of the #butterbooty challenge! STOKED!

Keep walking. Keep eating good, REAL foods. Keep drinking water. Keep checking in with me, it’s just too fun to see it all!

Let’s go to work friends.

butter booty workout schedule 3

Monday

free workout plan

 

Tuesday

free hiit workout

 

 

Wednesday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

Thursday

Weeks 1&3 Workouts_Page_3

 

Friday – OFF or active rest day, which means a light walk, yoga, or a baby hike

 

 

 

Saturday

Weeks 1&3 Workouts_Page_4

Sunday – OFF or active rest day, which means a light walk, yoga, or a baby hike

How to lose fat: Sprinting

Are you losing weight or are you losing fat? Are they the same thing? Does it matter? But really, how do I achieve fat loss, QUICKLY? Welcome to the truth about fat loss series. The entire series can be found here.

 

This week I have to explore my favorite activities I love to hate.

Sprinting your ass off.

Literally. Figuratively. All of the above. In my personal life and state of well being, sprinting is a weekly, sometimes more, requirement. I like to lace myself and the old Jackalope up (dog) and get some sprints in.

My favorite facts.

I used to be a half marathon runner (bahhhh, gag.) and then I realized it was not doing my body much good. Sure I was “lean” in a sense, but training for a half marathon is not a year long cycle I can maintain whilst having a life, career and raising a small child. I do however enjoy me a short little run here and there, and I love a good sprint session. The combo of the two (1 smallish run + 1 sprint session) somewhere spaced out in my week, ALONGSIDE my bodyweight workouts seem to do the trick. This combo helped me burn some serious mom chub after Wubbas was born. So here’s some deets.

Sprinting and HIIT intervals are superior to traditional cardio.

Sprint exercises which lasted a total of two minutes (sprinting 15 seconds on 30 seconds off) elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise(1). Meaning you get more done, quicker and more efficiently.

A single sprint session can increase post-exercise fat oxidation by 75%. (2).

Fat oxidation = FAT BURN. And this is important because it takes WAY less time than traditional cardio, and is MUCH more effective than it as well!

Sprinting is good for your muscles and elicits rather rapid change in your body as a result.

Sprinting is Anabolic meaning it BUILDS muscle instead of eating away at muscles, which chronic cardio can do. Muscle = big fat burn.

Sprinting improves glucose control and insulin sensitivity. (3)

You mayyyy recall from my last post, I am insulin resistant and have a host of issues that follow that shit up. So I sprint my ass off.

So what does that all mean?

Sprinting = Fat loss.

BUTT. Before you start sprinting your ass off. There are a few things you should know.

Advice.

You cannot sprint everyday.

For whatever reason we Americans find something that is good, or “works” and then we immediately abuse it. Sprinting does not work that way. You have to take your muscles to a very intense place in one workout, burning through glycogen (sugar + carbs) and then you HAVE to let your body recover. For however long it needs to recover.

This is where people get stuck. Rest.

Rest is as important as your sweat.

I find my sweet spot of sprinting once a week, sometimes twice if I am really feeling like I need the burn but usually one good sprint session and one mini-ish slow but steady run (like 10 minute miles for 3ish miles) are the only beats that hit my feets.

Can’t run?

Got some bad feets or hips or (insert injured limbs here)? You don’t have to do a traditional running sprint. You just need to complete some sort of movement that pushes you to maximum exertion. Whether you are doing sprints on a rowing machine, a swimming pool or running a hill, it is the pushing your body with maximum intensity while stripping energy (glycogen) out of your muscles that causes the positive changes such as fat loss.

Okay I am ready. Now…

  • Sprint your heart out.
  • At a distance/time and pace that exhausts you each sprint.
  • Maybe try it for like a 5 minute workout (see below for workout).

How often? 

Start with once a week. Beginner sprint workout below.

What I do in a week.

(THIS changes, but right now, this is what we is working with)

Monday – Usually bodyweight workout

Tuesday – Long walks.Sometimes I go for a smallish run.

Wednesday – HIIT THAT – Sprint session or intense form of interval cardio

Thursday – OFF

Friday/Saturday – Bodyweight strength workout (day changes depending on my body mood)

Sunday – I play or rest my ass off. Sometimes I go for a smallish run.

[hr color=”#ffeedd” style=”line” size=”1px”]

Sprint your fat off workout

sprint workout

Ready set, sprint!

5 ALL out sprints 

  • Warm-up 5 minutes light jog or jump rope
  • Sprint your ass off for 30 seconds
  • Rest for 30 – 90 seconds
  • Sprint your ass off for 30 seconds
  • Rest for 30 – 90 seconds
  • Sprint your ass off for 30 seconds
  • Rest for 30 – 90 seconds
  • Sprint your ass off for 30 seconds
  • Rest for 30 – 90 seconds
  • Cool down walk for 5 – 10 minutes

Feel free to modify this AS needed.

X to the ohhhhh Whitters

Fat Loss Series part I and part II.

Nerd on.

1) Hazell, Tom J., et al. “Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise.” Int J Sport Nutr Exerc Metab 22.4 (2012): 276-83.

2) http://www.ncbi.nlm.nih.gov/pubmed/23438230

3) http://www.ncbi.nlm.nih.gov/pubmed/22540332

4) 15 reasons to sprint. http://www.marksdailyapple.com/15-reasons-to-sprint-more-this-year/#axzz3EjsqAv6N

5) Sprinting sheds body fat. Not cardio. http://www.bloomberg.com/news/2012-06-28/sprinting-not-jogging-sheds-more-harmful-belly-fat-study-says.html

HIIT That: 20 minute full body workout

tumblr_nbwo4oTQny1rd7683o1_500

You can kick your own ass in less than 20 minutes. #sundayshredday
Kettlebell swings x 25
Kettlebell deadlifts to high pull to chin x 15
Squat to overhead press x 15
Assisted pull-ups x 10
X 3 rounds for time

Abs finisher
V-ups straight legs +
V-ups to split straight legs x 10
X 3 rounds

Stretch. Water. Death.

tumblr_nbt1aa73cs1rd7683o1_500

Full Body and Booty Weerrkk

Cardi-hoe warmup

Tabatas! 8 rounds: 20 seconds on 10 seconds Rest

switch kicks

  • Switch kicks
  • Suicides
  • Plank jacks into mountain climbers
  • Squat thrusts

squat thrusts

Complete one set. Rest 1 minute. Repeat for a total 3 times through!

Full Body Werk

  • Reverse lunge + press – legs together arms up high, lunge back, twist and lower weights to shoulder height, return to start arms high. x 20
  • Tricep Twist dip – stagger step, arms overhead at 90 degrees, extend arms up high, twist feet to be in line and bring the weight down to the outside of your opposite knee. Twist back up. x 20
  • Curtsey lunge + Row – Lunge and row bringing your dumbbells to your chest. Stand up and lower weights to your sides. x 20
  • Make Waves – Downward dog rolling into upward dog and back again. x 20

Booty Werk

  • Flamingo Squat
  • Starfish lunges
  • Plie squat – reach high up to tippy toes
  • Back lunges
  • Standing balancing on leg, leg lifts back
  • On your knees – donkey kick back, stand up, lift up opposite knee
  • On your knees – leg lift to curl, then circles
  • Lay face down – Chin on your hands – lift your legs and arm, curl legs up, return
  • Hold curl then straighten and hold
  • Hold heels together
  • Bridge
  • 1 leg bridge – then hold
  • Bridge – hips up high as possible and sway side to side
  • Bridge – high up on tip toes – lift up legs out, down legs together

tone it up

Full Body Work Courtesy of Tone it Up!

Stretch it out beez!

Some other workouts you’d love:

Happy #Ruesday Shred. Gonna make you sweat.

Warm-Up + CardiHOEEE (10 minutes)

Treadmill Incline – 3.5 at incline 10 – 11 – 12 – 13 – 14 – 15 (5 minutes)
Stair Stepper – 45 seconds at level 13, 15 seconds at level 2 (5 minutes total)
Strength
20 Kettlebell Swings
10 Assisted Pull-ups
20 Weighted Walking or Alternating Lunges
10 Push-ups
20 Woodchops – Left 
20 Woodchops – Right
Tabatas x 20 seconds on 10 seconds rest  8 rounds
  • Seal Jumps
  • Skater hops – side to side
  • Star Jumps
  • Sprint in place
  • Tuck Jumps
  • Mountain Climbers
  • Jump Squats
  • Plie Squat Hold with Punches
rupaul debate
Strength
20 Kettlebell Swings
10 Assisted Pull-ups
20 Weighted Walking or Alternating Lunges
10 Push-ups
20 Woodchops – Left 
20 Woodchops – Right
Tabatas x 20 seconds on 10 seconds rest  8 rounds
  • Seal Jumps
  • Skater hops – side to side
  • Star Jumps
  • Sprint in place
  • Tuck Jumps
  • Mountain Climbers
  • Jump Squats
  • Plie Squat Hold with Punches
Abs (3 sets)
  • Forearm plank with side to side cinches x 1 minute
  • Knee Up Crossover with 5 – 10 lb dumbbell
  • 20 – Eagle Crunches  

Full Body Drench Fest! SHRED

Warm-Up + CardiHOEEE (10 minutes)
Treadmill Incline – 3.5 at incline 10 – 11 – 12 – 13 – 14 – 15 (5 minutes)
Stair Stepper – 45 seconds at level 13, 15 seconds at level 2 (5 minutes total)
Strength + Tabatas (45 seconds on 15 seconds rest – 12 minutes total)
knees to elbow plank
(knee to elbow plank touches)
  • Skater Jumps
  • Lunge Pull (right leg + right arm)
  • Power Jacks
  • Lunge Pull (left leg + left arm)
  • Jump Rope
  • Chest Press into Crunch
  • Football Runs
  • Knee to elbow plank touches
  • Standing Mountain Climbers
  • Plie Squat with Dumbbell Upright Row
  • Basketball Jumps
  • Side Lunge Shoulder Raise
REPEAT Strength + Tabatas (20 seconds on 10 seconds rest – 6 minutes total)
  • Skater Jumps
  • Lunge Pull (right leg + right arm)
  • Power Jacks
  • Lunge Pull (left leg + left arm)
  • Jump Rope
  • Chest Press into Crunch
  • Football Runs
  • Knee to elbow plank touches
  • Standing Mountain Climbers
  • Plie Squat with Dumbbell Upright Row
  • Basketball Jumps
  • Side Lunge Shoulder Raise
basketball jumps
(basketball jumps)

Abs Circuit (30 seconds on – 10 seconds Rest x 3)
  • Suitcase Abs 
  • Leg Lift Crunches
  • Slow Bicycles

Cardi-HOE round up y’all!

Tomorrow is CARDI-Hoe Day on our weekly plan. So we thought we’d round up some of our Cardi-hoe workouts for you.  If nothing else, run, jog, bike, swim or dance for 30 minutes beez.  SHAKE that donk.

Ruesday Cardi-Hoe

Treadmill Cardi-Hoe

Gangnam Style Inspired Cardi-Hoe

Sprint Walk Sprinnnttt Cardi-Hoe

Toot it and Boot It Cardi-Hoe!!!!

#VegasShred Cardi-Hoeeeee