Fitness Inspiration

Happy Tuesday Friends! 

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? 

Inspiration Friday

HIIT 100s - Legs, Triceps, Calves

In HIIT 100s select a weight that is 50% of what you would normally do for 10 rep max (RM). Immediately after 10 sets of 10, bump up your weight by 50% and rep it as many as you can 3 times.

Legs, Triceps, Calves

Exercise	Weight	Sets/Reps	Rest
Squat	50% 10RM	10/10	60s
Squat	10RM	3 / Failure	60s
Leg Press	10RM	3 / Failure	60s
Leg Extension	15RM	3 / Failure	60s
Leg Curl	15RM	3 / Failure	60s
Triceps Pressdown	50% 10RM	10/10	60s
Triceps Pressdown	10RM	3 / Failure	60s
Lying Triceps Extension	15RM	3 / Failure	60s
Standing Calf Raise	50% 10RM	10/10	60s
Standing Calf Raise	10RM	3 / Failure	60s
Seated Calf Raise	15RM	3 / Failure	60s
Kettleball Swing	Light Kettleball	10/10	60s

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