Low Impact/ During Pregnancy Workouts

I work with so many women who are going through fertility treatments and do not want to stop working out when they have strict limitations. 

These workouts are low impact, will keep your muscles toned, and when your doctor clears you- You will not start from the beginning! Just do what you can, and always listen to doctors limitations! 

Workout 1: Go through 2-3 times as quick as you can. Whatever you have time for

*Need 5 LB weights*

20 Modified Pushups

50 Rapid Fire from your knees 5 lb weights (punch straight out)

10 Plank to Pushup R (Push up with R hand back down with R hand)-Hips still

10 Plank to Pushup L (Push up with L hand back down with L hand)- Hips still

50 Tricep Dips

20 Squat and Press 5 lb weights (squat then shoulder press weights over head)

50 Toes Out Low Pulses with 5 lb weights at chest

20 Toes Out Squat and Press with 5 lb weights 

Workout 2: Go through 2-3 times as quick as you can. Whatever you have time for. 

*Need 5 LB weights*

20 Basic Squats with 5 lb weights at chest

20 Lateral Lunges R with 5 lb weights at chest (feet wider than shoulder width, sink down to R, keep weight in heels)

20 Lateral Lunges L with 5 lb weights at chest (feet wider than shoulder width, sink down to L, keep weight in heels)

20 Walking Skaters with weights at chest (step R drop L foot back, Step L drop R foot back)

50 Toes Out Squatted Shoulder Press- Hold low squat, toes out and shoulder press

20 Tricep Over Head w 5 lb weights (hold weights over head drop behind head and back up)

20 Palms up Bicep Curls 5 lb weights (hold arms out to side chest level curl in to head and back out)

20 Tricep Over Head w 5 lb weights 

20 Out and Back R, 20 Glute Pulse R (on all 4’s lift leg out and up, and then just pulse up)

20 Out and Back L, 20 Glute Pulse L )on all 4’s lift leg out and up, and then just pulse up)

Arm Burnout Workout!

Have a big event or wedding coming up?!
Here is a quick arm workout that will make your arms feel tight and toned :)

Workout:
Repeat 2-3 Times, as much as you have time for!

20 Modified Pushups
20 Plank Tap R, Plank Tap L, Frogger (=1 Rep)
100 Mountain Climbers (R=1,L=2)
20 Plank to Pushup R (keep hips still)
20 Plank to Pushup L (keep hips still)
10 Burpees with a Baby Pushup
50 Tricep Dips
50 Quick Bike
25 Basic Crunches
50 Quick Bike

Total Body At Home "Spell YOUR Name" Workout

Fun workout for everyone to do on the go!

At Home Core Workout

Great core workout...anywhere you are!

Spring Break Bottom and Core Workout

Keep your workouts going while you are on Spring Break! Here is a quick and simple workout you can do anywhere!

Elliptical Interval Workout

Hard Total Body Workout no equipment!

Hard total body workout no equipment needed, great for the beach or at home workout! 

Quick Core Workout for Beach!

Need a quick core workout before hitting the beach?! Knock this out and you will feel better than ever!

Quick Body Weight Workouts you can do ANYWHERE!

Vacation or Work Trip keep you from getting in the gym?

Here are 2 quick body weight workouts you can do anywhere. They are short and sweet, but will keep you in shape and you won't feel like you have done nothing when you get back in the gym! 

Workout 1: Total Body
-Repeat each exercise 20 times go through 2-3 times as quick as you can with as little rest!

Basic Squats
Stationary Lunge R
Stationary Lunge L
Low Squat Jacks (hold a low squat jump feet out and back in)=1 Rep
Toes Out Low Pulse
Froggers
Plank Tap R, Plank Tap L, Pushup
Froggers
Tricep Pushups (on knees start laying down with hands beside chest. Keep elbows in push up and back down)
Bike, Bike, Butt-up, Butt-up
Basic Crunch
Tap for Toes
Cross Over Crunch

Workout 2: Total Body

-Repeat each exercise 20 times go through 2-3 times as quick as you can with as little rest!

Burpee plank dip R, L
Spider Mountain Climbers (hold a plank on your hands. Drive R knee to R elbow and then L knee to L elbow... Quick! )=1 rep
Quick Bike (R, L=1 Rep)
Flutter Kicks (hold legs 6 inches off ground flutter kick R, L)=1 Rep
Basic Crunch
Butt-Ups
Basic Crunch
3 Way Frogger (hold a plank on hands, jump feet up to R elbow, L elbow, then to center)=1 Rep
Lateral Lunge R (feet wider than shoulder width apart, lunge to the side sticking butt out keep chest up!)
Lateral Lunge L
Jumping Speed Skaters (R, L=1 Rep)
Explosions
Low Pulses
Explosions
Elbow Plank Punch R, L=1 Rep
Plank to Pushup R (Hold a plank on hands, drop to R elbow then press back up with R hand)
Plank to Pushup L
Baby Pushups

New Years Workout- No Equipment

Traveling for New Years?! 🎉🎉🎉

Here is a quick workout you can do that will leave you feeling great!! 

Hard Total Body Workout-Good for traveling

Need a good workout while you are traveling? This made me SO sore and is a great workout. Takes about 40-45 minutes!

Beach Workout

Woke up this am to a gorgeous beach!!! It's hard to run on the beach here so decided to do this quick workout before our day on the boat! 

30 Push-ups

30 Froggers

30 Toes out Low Pulses

30 Toes out Explosions

30 Basic Squats

10 Burpee Plank Dip R/L

50 Tricep Dips

10 Burpee Plank Dip R/L

50 Quick Bike

50 Quick Crunches

50 Cross Over Crunch

-Repeated 3 times then did as many real push-ups as I could! 

Great start to the morning!

Lake Workout! Total Body no equipment

Total Body Workout No Weights

Total body workout:
50 squats
20 burpees
30 tricep dips
40 pulses (low!)
50 jumping jacks
100 squats
50 lunges (L- 1, R- 2)
40 mountain climbers L/R= 1
30 plank jacks
20 push-ups
50 squats

18:00-20:00 minute workout with :10 in between each exercise
15:00-17:00 minute workout with no rest in between!!! Go get it💪🏼

Waistline Wednesday Workout

Waistline Wednesday Workout...

 Are you trying to get rid of that "mid-section" I hear everyone talking about?! Here is a quick workout you can do every day  that will help melt your middle!! And remember diet and cardio play a huge factor in this too ;)

Repeat 3x as quick as you can...
> 50 bicycles
> 40 russian twists (with 10lb wt) or clasp hands and twist R/L
> 30 alternating cross over crunch (light hand wts are optional)
> 20 butt ups
> 10 burpee plank dip R/L

>100 quick spider mountain climbers (R knee to R elbow then repeat on L)

Hard Total Body Workout

You can do this workout anywhere! If you don't have a Kettlebell you can use 5lb weights!

2 Quick "Wedding Arm" Workouts!

Are you getting married or have a special event you want to tone your arms up for?! Here are two quick workouts you can add to your workout routine that will help create long lean definition!

Total Body Beach/Traveling Fat Burning Workout

You can do this workout anywhere when you are traveling-

Total Body Beach/Traveling Workout
Warm Up:
Run 10:00- If you are on the beach run 5 min down and 5 back

Workout:
:30 each exercise with no rest in between... do this as quick as you can!

Plyo Lunges
Quick Squats
Burpees
Pushups
Low Plank
R side plank
L side plank
Jog in place (high knees)
Quick Rapid Fire air punches
Jumping Jacks
Run 5:00 (down the beach in same direction)
Repeat Workout
Run 15:00 back to starting point
X100 Crunches
X100 Bicycles
X30 Full Situps

Total Body Beach Workout with Jogging

Headed to the beach for the 4th?! 
Here is a workout you can do on the beach or anywhere you are staying!

-Comment and let me know how it goes!

Total Body Beach Workout #1

Warmup :

1 mile jog or Jog 5 Min down beach and 5 Min back

Workout:  Repeat 2-3 times depending on time you have...

x50 Walking Lunges (singles)

x40 Jump Squats- squat jump as high as you can and repeat

x30 Speed Skaters (stay low in a squat position and jump side to side from R to L foot keeping balanced is key!)

x20 Quick Squats

x10 Burpee w/a push-up

X 100 Tricep dips (find a chair or ledge)

then...jog 1 mile back to starting point and repeat workout 2-3 times!

At Home workout with 5lb weiights

At home workout with 5 lb weights

Go through this 2x- body weight then move to next set

Modified Pushups x20

Tricep Dips (on side of sofa or tub!) x30

Basic Squats x 40

Alternating Reverse Lunge x 50 R=1 L= 2

Go through this 2x with 5 lb weights then move to next set 

Squat and Press x20

Two Way Raise x20

Victory Lunch x20 (stem back with R Leg being arms over head repeat on L)

Rapid Fire x 50

Shoulder Press x 25

Alternating Side Bends x 20

Go through this 2x with 5 lb weights then move to next set

Stationary Lunge R 2x20

Stationary Lunge L x 30

-weights by side

Walking Skaters x 30 5 lb weights at chest

Wood Chop R x20 5 lb weights L x20

Quick Lateral Lunge x30 (weights at chest lunge R then L)

Go through this 2x

Plank drive R then L Leg x30 R+1 L=1

Plank dip rHip then L hip x 30

Eotational Swings (squat swing R Squat swing L) x30  2 5 lb weights