4-Minute Tabata Miracle Workout

AWESOME Morning Routine

Complete each exercise for 30 seconds each with a 10-second rest between every 2 exercises. This is a great morning routine workout to get your metabolism jumpstarted for the day. This are amazing time savers – it would take a 20-minutes of moderate cardio to shed the same amount of calories burned in this 4-minute tabata workout! YAY for saving time!!

Jumping Jacks

Alternating Backwards Lunge

10 second rest

Bicycle Crunch

Toe-Touch Crunch

10 second rest

Burpee

Side Skater

10 second rest

Have an awesome day!

Pregnancy Workouts - Legs and Shoulders

I’ve noticed that for some women physical activity somewhat goes out the window when they’re pregnant. I’ll be honest, that was one of my questions for the doctor, can I continue to work out and what exercises should I avoid? He gave me the clear with flying colors but it’s especially important to consult with your doctor to know exactly what is best for YOUR body.

The following workout was cleared by my OB to continue throughout my pregnancy. The biggest thing he kept saying to me was “pay attention to your body” and “don’t push yourself too hard”. Pregnancy causes your body to change is SO many ways, I noticed my core strength disappearing first which limited me from the amount of weight I would lift in my legs. Remember that exercise during pregnancy carries MANY benefits for not only you but your growing baby as well.

Legs and Shoulders

Treadmill – walk for 20 minutes

Leg Extensions – 2 drop sets of 15 reps (do max weight for 15 reps , then drop to a lower weight for another 15 reps)

Barbell Squats – 4 sets of 10 reps

Standing Leg Curl – 2 drop sets of 15 reps

Romanian Deadlift – 4 sets of 8-10 reps

Superset 1

One Leg Barbell Squat – 3 sets of 10 reps

Barbell Lunge – 3 sets of 12 reps

Superset 2

Dumbbell Press – 3 sets of 10 reps

Side Lateral Raise – 3 sets of 20 reps

Superset 3

Overhead Shoulder Press – 3 sets of 10

Side Lateral Raise – 3 sets of 20

Superset 4

Reverse Machine Flyes – 3 sets of 12 reps

Face Pull – 3 sets of 15 reps

I'd love to hear from all you pregnant and previously pregnant women! What did you do to stay healthy and in shape during pregnancy? 

Pregnancy CrossFit Workout - Fit Pregnancy

·         30 air squats

·         20 modified push-ups

·         15 kettlebell dead lifts

·         10 half burpees

On days I'm just not feeling the gym, I resort to a quick CrossFit workout. I feel much more energized and alert. The lost important thing is listen to your body and don't overdo it. 

Many studies have shown that working out throughout your pregnancy not only benefits yourself but the baby as well. Increased oxygen and brain stimulation has shown to be a direct result of prenatal exercising. You'll also recover from labor and delivery much quicker. 

Inspiration Friday

30-Day Squat Challenge

It's the first of the month! Start it off right with this 30-day squat challenge. Set a reminder in your phone to complete your daily squat task. Good luck!

Bubble Butt Workout - Sexy Legs And A Round Booty

This extreme butt and leg workout combines weighted exercises with cardio for ultimate calorie burning! This workout should be done no more than every 3 days to allow for your muscles to heal.

Refer to my Bikini Butt Workout for added tips to building an awesome booty based on your body type. 

I would LOVE to see your progress on your current fitness goals! Send me an email – alexabrown69@gmail.com

Bubble Butt Workout – Sexy Legs and Round Booty

Workout For: Men and Women

Muscles Targeted: Glutes, Hamstrings, Quads

The Workout:

Superset 1

Plie Dumbbell Squats – 12-15 reps

Jump Rope – 60 seconds

Superset 2

Sumo Dead Lift – 12-15 reps

Mountain Climbers  - 60 seconds

Superset 3

Leg Press (1 leg) – 12-15 reps per leg

Burpees – 60 seconds

Superset 4

Romanian Dead Lift– 12-15 reps

Jump Rope – 60 seconds

Superset 5

Ball Leg Curl  - 12-15 reps

Side to Side Box Shuffle – 60 seconds

PRINTABLE WORKOUT AVAILABLE HERE