Hourglass Workout Plan: Get Beach and Bride Ready

monroeIf mother nature blessed you with a natural hourglass shape, lucky you!  I’ve been working to enhance my curves for years, and weight training has made a world of difference.  Even Marilyn lifted weights, along with diet, to keep her voluptuous body firm.

You can absolutely create the look of a shapely silhouette by building up your shoulders and back, tightening up the abs and sculpting the glutes.  The Hourglass Workout is a week’s worth of workouts that I’ve designed to create killer curves and burn off body fat.

  • There are 5 workouts with a rest day mid-week.
  • Complete each superset or tri-set then rest one minute before starting the next set.
  • beginners perform 1-2 sets/advanced perform the instructed amount.
  • Use the ab circuit twice a week on non-consecutive days.
  • Cardio should be done at least 3 days a week.  The bootcamp workout on Day 5 is considered a cardio day.

Follow this, along with nutrition tips I’ve provided in the links at the bottom page, to compliment your workouts.  If you would like to receive personalized fitness and nutrition programs, check out my about section and send me a message.

Day 1: Monday— Legs/Shoulders

Superset: 4 sets

Deep squats: 12 reps

Step jumps: 12  http://www.bodybuilding.com/exercises/detail/view/name/box-jump-multiple-response

*modify using a smaller box

Trisets: 3 sets

Walking lunges: 24 total steps

Dumbbell sumo squat: 15

Lateral bound with dumbbells: 30 total http://www.bodybuilding.com/exercises/detail/view/name/lateral-bound-

Trisets: 3 sets

Shoulder press: 15 reps

Lateral raise: 12 reps

rear delt fly machine: 15 reps

Day 2: Tuesday— Chest/Biceps

Giantset: 4 sets 

Dumbbell incline press: 15

Plyo push-ups: 12 http://www.bodybuilding.com/exercises/detail/view/name/plyo-push-up

*modify on knees

Dumbbell fly: 15

Step ups: 24 total http://www.bodybuilding.com/exercises/detail/view/name/step-up-with-knee-raise

Giantset: 3 sets

E-Z bar curl: 12 reps

Dumbbell incline curl: 12 reps

Hammer curl: 12 reps

Jacks: 30 seconds

Day 3:  Rest day  

Day 4: Thursday— Back/Triceps

Superset: 4 sets

Barbell deadlift: 12 reps http://www.bodybuilding.com/exercises/main/popup/name/barbell-deadlift

Machine row: 12 reps

Giant set: 3 sets

One arm row: 12 reps

Dumbbell pullover: 12 reps

Wide grip pulldown: 12 reps

Bench jumps:

Triset: 3 sets
Cable over head extension: 12 reps

reverse grip pull-down: 12 reps

bench dips: to failure

Step ups: 24 total

Day 5: Bootcamp

Perform 3 rounds for 1 minute for all exercises. Rest 1 minute & repeat.
  1. Weighted Burpees *perform this with dumbbells
  2. Curtsey lunges *holding dumbbells  http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-curtsy-lunge
  3. Slow floor sprints *a slow controlled version of a mountain climber.  When you bring your knee in toward the chest, don’t let your foot touch the ground.  Hold for a second, then switch.
  4. Axe chop with medicine ball *picture at bottom page
  5. Single leg deadlift *30 seconds on one leg and 30 on the other
  6. Low plank crossover *cross one leg over the other in plank position, almost touching floor, repeat on the other side.
Ab circuit: 3 rounds, rest 1 minute after each round.
  1. Decline crunch: 15 reps
  2. Stability ball pike press/or knee tuck: 10 reps https://healthyjustice.wordpress.com/2014/03/26/total-body-workout-you-can-do-at-home/
  3. Side plank hip drops: 10 each side, hold last rep up for 10 seconds http://www.bodybuilding.com/exercises/main/popup/name/side-bridge
  4. reverse crunch:  15 reps
  5. russian twist with medicine ball: 20 reps

Ax Chop with medicine ball

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Nutrition and Lifestyle Blogs:

https://healthyjustice.wordpress.com/2016/05/30/get-healthy-for-the-summer/

https://healthyjustice.wordpress.com/2016/06/13/buff-bride-5-tips-to-lose-weight-stay-healthy-for-your-wedding-day/

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Build-A-Booty Part 3

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In this workout I have included several of my favorite exercises along with plyometric exercises at the end.  These will all help build up your glutes and improve athletic performance.  Plyometric training recruits fast twitch muscle fibers which means building stronger glutes and burning more body fat.

Warm up for 5-10 minutes.

Sumo Deadlift– keep your chest lifted.  A modification is to hold one dumbbell with both hands to perform this movement.

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Skaters- you can modify this by not using a kettle bell.  Advanced option is to superset the sumo squat with skaters.

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Cable squats– begin this exercise by stepping back far enough to feel resistance with the bar.

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Leg press jumps– set the weight low enough to propel off the platform and complete the suggested number of jumps.  If you don’t have a machine like this, perform squat jumps on the floor and hold a 5 or 8 lb dumbbell in each hand.  Advanced option is to superset this with the cable squats.

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Pullthroughs- step forward to where you feel tension on the rope.  When you stand, squeeze the glutes.

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Reverse Abduction- we are putting a spin on this machine.  Hinge forward slightly at the hips.  Push out and pause for 1-2 seconds.  Advanced option is to superset this exercise with the pullthroughs.

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10 min of plyometrics

I set up a circuit format and it was awesome!  You can see the video on instagram @ https://www.instagram.com/ndenisejustice/?hl=en

We spent 40 seconds at each station and we went for 4 rounds.  Pace yourself and do your best.  If you get through 1-2 rounds, that’s great.  Have fun and train with passion!

Here are the stations:

  1. Weighted broad jumps
  2. Step jump
  3. Weighted bosu jumps
  4. Medicine ball slams

 

Build-A-Booty Part 2

Building a beautiful fit booty requires you to literally work your butt off, however, that doesn’t mean the process can’t be fun!  I love glute day!  Working out these large muscles challenges me to push my body, and I love that feeling!  I also enjoy the variety of exercises and methods you can use to train your glutes.

Working out with a friend that brings passion into her workouts helps keep it fun and challenging.  You see him or her hitting a certain number of reps, or practicing good form and it makes you want to push that much harder.

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practicing sassy poses with Sarah between sets;) LOL🍑🍑

My recommendations for the Build-A-Booty Challenge:

  1.  Train your glutes/legs twice a week.  For example, Monday and Thursday, just make sure to have enough days between to rest the muscle groups.  For another complete leg workout: https://healthyjustice.wordpress.com/2014/09/08/rockin-leg-routine/
  2. Warm up for 5 minutes with cardio and use the foam roller to stretch before starting.
  3. Practice the guides from Build-A-Booty Challenge Part 1:  https://healthyjustice.wordpress.com/2016/04/22/build-a-booty-challenge/

Here is a complete workout that Sarah and I did last week.

Hip Thrusts 4×12

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I like starting with this move to isolate and activate the glutes.  I wrap a pad around the barbell and use  large weights because it makes it easier to get into position.  A modification is to do a bridge on the floor.

Deep Squats 4×12

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My focus is on going deep and having a strong mind-body connection.  I choose a weight that allows me to get that depth while keeping good form.  A modification is to perform a squat on the smith machine.

Single Leg Press 4×8-10

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I don’t have to put any weight on the leg press for this exercise.  You can use the non-working leg to self spot if you need that little bit of help on the push up.

Superset the Single Leg Press with the Bulgarian Split Squat 4×10

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Make sure your working leg is positioned well enough in front so the knee tracks over the ankle.  Keep your chest lifted.  Think about pushing up through the heel so you will better activate your glutes.

Sumo Squat 3×15

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I like doing these between two benches to get more depth and recruit more glutes.

Superset Sumo Squat with Single Leg Deadlift

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I love heavy Stiff Leg Deadlifts more than anyone, but this exercise is challenging in a way that will wake up untapped muscle fibers.  Work your balance, core and different muscle fibers to get even the most stubborn glutes to grow.

A modification is to do this on the floor.  I stand slightly off center on top of the bosu ball.  

NOTE:  If you haven’t done single leg work, you’ve got to start working it into your training.  We all have one leg/side that is more dominant and stronger than the other.  Single leg exercises addresses those muscle imbalances and helps you gain even greater strength and power in your athletic lifts.

Enjoy your workout and make sure to stretch!💞

 

 

Build-A-Booty Challenge Part 1

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The infamous “Tiller butt”used to be a joke in my family, especially among the cousins, as something we didn’t want to inherit.  My how times have changed and now that voluptuous booty is something that is desired!  I got what I wished for and didn’t wind up with the “Tiller butt,” so now I’m building it;)

Just to clarify, I’m not interested in getting a BIG BUTT as much as I’m interested in building a FIT BUTT! I think a nice round and muscular booty is attractive, so I’m a bit obsessed with training my glutes.

If you want a shapely fit butt then my Build-A-Booty Challenge is for you!

Here are the guidelines:

  1.  Go Deep!  When you are doing squats, go low and break parallel.  You are not engaging all the muscles of the glutes if you are not going low.  Lighten up the weight if that is what it takes for you to get it down.
  2. Work Hard!  The glutes are dense and thick muscles so you can’t play around with light weight and expect to get results.  Attack your training with intensity.  Go as heavy as you can while keeping perfect form.  Superset, dropset, and hit every plane of motion.
  3. Train Smart!  You are training hard and getting your muscles sore so rest is crucial. If you are continually tearing down the muscles with no rest they can’t come back bigger and stronger.
  4. Be Passionate!  When you are passionate about something you will find a way to overcome challenges and not let anything stand between you and the object of your desire.  Focus in and remove distractions.  When you are performing an exercise focus on nailing your form and squeezing your glutes.
  5. Be Patient!  Fit Booties aren’t built in a day or in two weeks!  I’ve been weight training seriously for ten years, and I’m still building my glutes.

I will be sharing workouts in the weeks to come to go along with your challenge, but for now make a mental shift and apply these guides in the way you approach your training.

033I’m available for personal and group/partner training as well as health coaching. If you have a lot of weight to lose and need support, that is my specialty.  I’m a certified personal trainer/lifestyle fitness coach NESTA/Health Coach NDP. I can work with you locally or out of state. Send me a message, and I will be happy to share my services with you.

 

 

 

 

 

 

 

 

Rockin’ Leg Routine

I’ve always envied the lucky ladies that have legs that go on for days.  I never would have thought that I could have sexy legs, but I found a way to make the most out of what Mother Nature has given me through weight training.

My favorite body part to train has to be the legs.  I love the variety of all the different exercises you can use and the payoff from all the hard work is so worth it!  The big bonus of strength training is that over time you get to see significant changes in the shape of your muscles!  I work my legs twice a week and rest about 2-3 days in between those workouts.

This routine will help you get sleek, strong and shapely legs that will set off your assets.

Front Squats:  4×10-12

Diagonal Lunges:  4×20 (10 each side)

Superset with

Barbell Straight Leg Deadlifts:  4×12-15

Reverse Barbell (or Smith Machine to make it easier) Lunges:  4×12

Superset with

Plyo Leg Press:  4×15-20

Hyperextensions:  4×12-15

Calf raises 4×20

10 min Step Mill

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Front squats (top left)  try to get to 90 degrees or even a smidge lower.  Feet shoulder width apart.  If you can’t get used to the weight on your shoulders, place weight plates behind you and do a regular squat with the BB behind your head.  Beginner’s do a narrow stance squat with Dumbells.  Position your feet hip width apart.

Straight leg deadlift (bottom left & right)  Keep your chin up a little.  It helps keep your back flat.

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Barbell reverse lunges (left and top right)  Make sure your knee doesn’t go past your toe.  To modify this, perform it on a smith machine.  You will feel more balanced.

Plyo leg press machine:  get close to the platform and select a moderate to low weight.  Press off the platform explosively and land back in a 90 degree angle.  see the video on my Facebook page by going to my website, http://www.totalbodyandmind.net  click on the Facebook icon:)

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Finish up this killer routine with hyperextensions and calf raises.  Make sure to hesitate for a second at the top of the hyperextension exercise & squeeze your glutes!

2 Moves To A Tighter Butt

Building a tight and round butt involves not being afraid to get aggressive with your training.  The glutes are a large muscle that you must hit from every angle in order to create a shapely backside that can turn heads.

The most important things to remember when training your glutes is to get a strong squeeze on the muscle and to focus on pressing through the heels of your feet when you are performing any kind of pushing movements.

Amanda Latona, IFBB Bikini Pro and Fitness Model says,  “When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.”

My glute workout always includes plyometrics, some version of a squat and lunges and I end with a couple of focused isolation exercises to get a good burn.  The Reverse Hyperextension is an excellent way to close out your glute training.  If you don’t have access to the plate loaded reverse hyperextension then this is a great option that I recently discovered.

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You lay across the back extension and place a stability ball or 4-10lb medicine ball between your legs.  Lower the ball toward the floor then lift while squeezing the glutes.  I superset this exercise with walking pulse lunges.  It was amazing!

Superset:

Reverse hyperextension, weighted  3×15-20

Walking pulse lunges, 3×16 steps.  Pulse 2 times, come up and lunge pulse with the other leg.

*short vid on instagram @ ndenisejustice or click instagram icon on my website: http://www.totalbodyandmind.net