Tag Archives: workout video

Summer Slay: Full Body Workout [Video]

Welcome to everyone participating in the Summer Slay!! Thank you so much for visiting my blog and doing this workout with me. I am so excited you are here! If you don’t know what the Summer Slay is,  it’s 4 weeks of  workouts and recipes from my girl Les over at The Balanced Berry. It’s totally free! This workout is part of week 4, but it is not too late to join. You can also do this workout even if you aren’t participating in the Summer Slay. All are welcome! Trust me, you don’t want to miss out on this awesomeness. 

I am particularly excited about this full body workout because it is to the beat of the music. It’s SO MUCH fun! It’s one of my favorite ways to workout because you get lost in the music and just have fun! In the video, you will see me jam out a bit. Feel free to sing along or head bob, it’s just what happens when you are having fun during a workout! 

Do the workout with me in the video below!! For your convenience, the workout and playlist are all included below the video. 

Summer Slay: Full Body Workout 

What you need: 
Dumbbells
Yoga Mat
Resistance band
Spotify play list (below) or the workout video (above)
Get a PDF copy of the workout HERE

warm up
  • jumping jacks
  • lateral (side) lunge
    – be sure to keep your knee behind your toe. pretend like there is a chair behind you that you are going to sit in. 
  • push ups on your knees
    – it is important to do these on your knees to get your chest and shoulders warm for the workout! 
lower body & booty
if you don’t have a resistance band, do the exercises without it
set 1
  • crab walks with band 
    – hold low squat as you take two steps right, then two steps left
  • squats
    – keep weight in heels, knees behind toes and chest proud
set 2
  • jump squats (dumbbell optional)
    – keep weight in heels, knees behind toes, chest proud, squat down and jump up
  • reverse lunge with dumbbells
    – step back into a lunge, keep knee behind toe
upper body
be sure to keep core tight to support lower back & avoid arching your back during this song
  • dumbbell hammer curl
    – keeping palms facing out, curl dumbbells up to your shoulders and back down. The angle here is different than a traditional bicep curl
  • overhead tricep extension with dumbbell 
    – keep elbows close to your head 
  • upright rows
    – do not bring your elbows above your shoulders
  • bicep curl to shoulder press 
    – curl dumbbells to chest, twist your wrists so dumbbells face out and press up over your head
abs/core
  • standing oblique crunch
  • plank punches
  • seated in n out crunch
  • shimmies
total body
set 1
  • squat with shoulder press
    – make it one continuous movement, down into squat and straight up into shoulder press
  • mountain climbers
    – do them double time, or slow them down to the beat. Be sure to keep good plank form with tight core to keep back supported and hips low. 
set 2
  • chest press with dumbbells
    – double time or slow it down to the beat
  • overhead extension with dumbbells
    – keep core tight to support movement, you should feel this in your upper back and your core. 

NICE WORK!! 

Click here to get a PDF copy of the workout. 

Playlist:

Lower Body Circuit [Workout Wednesday]

Happy hump day!! It’s Workout Wednesday again already and today I have a lower body circuit for you. These are some of my MOST favorite lower body exercises, and they require ZERO equipment. Thes were the best because you can do them anywhere. 

workout_wednesday_grey

In fact, this workout I filmed while in Hawaii, you may notice the tropical background πŸ™‚ You can take this circuit anywhere from a corner in the gym, to your living room, to the beach on vacation. 

What do I need: a timer & a flat area to workout 

The workout: 

Repeat this circuit 3 times
do each move for 45 seconds to 1 minute depending on fitness level 

  • PliΓ© jump squats 
  • PliΓ© squats 
  • Jump lunges 
  • Backwards lunge (alternating legs) 
  • Bowlers lunge (alternating legs) 
  • Jump squats 

If you do each move for a minute, this circuit will only take you 18 minutes. You will get a little cardio along with muscle toning. Do this workout 3 times this week and your legs will be ready for shorts in no time! You can use this workout alone or to compliment other exercise. 

I demo/explain the exercises in the video below. Try this workout with me, the only bad workout is the one you didn’t do!

Seriously, how beautiful is this background?! I wish I could film here ALL the time. I miss Hawaii.

Thanks for joining me! What did you think of this workout? What kind of workouts would you like to see? Let me know in the comments. 

Xoxo 
stay sweaty!

Sarah

[Workout Wednesday] Core, Plank Series & Booty

Happy Wednesday! 

Today I am sharing with you some strengthening exercises (including a plank series) that focus on core, booty and whole body. In honor of my half marathon this weekend, I’m dedicating this to runners, but this workout is for everyone!  
If you are a runner these moves will not only aid in injury prevention, but will make you a stronger, faster, and more efficient runner. If you are not a runner, these are still great functional core exercises that will make you stronger and help make your regular workouts easier. 

 

 

 There is a free PDF download available HERE

If you want to get the foam roller that I use in the video – check it out on Amazon here: Trigger Point Performance Foam Roller

Honestly, I’ve tried a lot of foam rollers and this is my favorite          for 3 reasons:
1. it is the perfect amount of firmness
2. it doesn’t loose firmness overtime because the inner circle is PVC pipe so you won’t have to be replacing the foam roller down the road
3. it is perfect size! Not too long and not too short. Easy to store and easy to take with you. What more could you ask for! 

 XOXO
Stay Strong!
Sarah