The Fast 5 Layered Cake Workout

layered cake wrkout

Hi all!! I am so excited to do this workout tonight! I wanted to share it with you now! It is called the Fast 5 Layered Cake Workout but guess what… it is really 10 moves-5 of them are layered in between the other 5 moves!! Sneaky, I know!

This is how you will perform this workout:

You will do 3 sets of each of the weighted exercises and the hidden 5 are non-weighted that you will do as active rest in between them each set!

Warm up first! I like to do the Dancing Dog as a warm up-this is when you constantly switch from the down dog to up dog positions for 1 min. It will activate your entire body!!

Rest for 1 min in between each # exercise and 30 sec after each layer ūüôā

#1. KB Swings x20/ 30 sec high knees layered in between set 1 and 2

#2. DB Shoulder Flyes x12/ 30 sec jumping jacks layered in between sets 1 and 2

#3. Laying down KB in/outs x20/ 30 sec Bridge hold layered in between sets 1 and 2

#4. KB Deadlifts x20/ 30 sec fast jog in place layered in between sets 1 and 2

#5. Push ups x15/ 30 sec Child’s pose layered in between sets 1 and 2

If you are outside or at a gym run 1 mile afterwards just to put some icing on the cake!! Cool down and stretch properly too! This workout should take about 30 to 45 min depending on your fit level.

Get to it!!! Have fun!! Enjoy your cake!! A

Full body Dumbbells Workout

dumbbells workout

 

Dumbbells Workout!

Chest press-15 reps lying down

Chest flyes-15 reps lying down

Bicep curls-hammer, front AND reverse curls-10 of each

Triceps kickbacks-15 each arm

Deadlifts-15 reps

Rows-15 reps

Kneeling one arm shoulder fly-15 each arm

Shoulder press-15 reps

Alternating Shoulder Front Raise-15 reps

Repeat All 2 to 3 times!

Get to work!

A

GLUTETOBERFEST BOOty Challenge!

Happy October!!!!

glutetoberfest

One word-GLUTES!!! (other wise known as your booty, butt, bum, apple-bottom)

Let’s FOCUS on shaping our bums all month long!

We will focus on 6 great exercises that target and shape our glutes! We will repeat them each week AND up the sets/reps!

Here is the schedule:

WEEK ONE- 3 SETS OF 15 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK TWO-3 SETS OF 20 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK THREE-4 SETS OF 25 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK FOUR-4 SETS OF 30-EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK FIVE-5 SETS OF 30-EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

Here are the exercises:

Mondays-¬†SINGLE LEG¬†SQUATS-(TIP-if you need help you can hold onto a chair in front of you or you can bend down like you are going to tie your shoe and touch the floor with your finger tips… helping to keep you grounded while¬†squatting on the same leg for the number of reps indicated then switch legs)

Single-Leg-Squat

Tuesdays-LUNGES-(Tips-go as low as you can but make sure you keep a good form by keeping your chest and head up. Also, never extend your knee past your toes. Arms up (like in the pic) is the hardest version so if you need to please keep your arms at your sides or hold your waist)

BACK LUNGE

Wednesdays-LEG KICKBACKS(Tips-can be done on the floor or on a chair, bench or even standing against a wall. Extend your leg back and pause/squeeze glutes before letting back down)

glutes_bench_kickbacks

Thursdays-SQUATS-(Yay!!! Tips-chest and head up, butt goes straight back, knees never extend over toes! If you are just starting out try sitting straight down and getting back up repeatedly on a bench or chair to get your form down and to start to strengthen those muscles!)

squat

Fridays-STIFF LEGGED DEADLIFTS W/ DUMBBELLS-(Tips-follow the picture-legs are “stiff” but knees are slightly bent-never locked-dumbbells go down to about your shins and then pull everything up and squeeze glutes then release back down)

STIFF LEGGED DEADLIFT

Saturday-FIRE HYDRANTS-(Tips-so fun to do with the kids if you have any! Focus on your glutes, pretend like you are a dog, lift your leg, squeeze, add a kick if you want then release back down)

hydrant1

Sunday-Rest Day!

Remember sleep, stretch, eat well, stay hydrated and focus on your form with all of these exercises!!!

Remember to do the number of sets/reps on each leg if you are doing one of the single leg at a time exercises!

Break/Rest for a min or 2 between each set. These shouldn’t take more than 10 to 15¬†min per day so make sure you take the time each day to do them¬†so you can see the difference at the end of the month!! Your booty will thank you!

Keep me posted on your progress!!! xoxo-A