{wedding ready workout} My BEST upper body workout to get you wedding ready

Is it wedding season already?! I don’t know about you but tons of my friends and teammates are getting married in spring/summer 2017. With their weddings around the corner, getting ready to rock their stunning wedding dresses is top of mind. I get it!

That’s why I decided to create my Wedding Ready workout series. I’m putting together three exclusive and super effective workouts to get you wedding dress READY.

With the most popular wedding dress styles, the bride’s back, shoulders, and arms are the center of attention. Of course, this leads to lots of questions about how to change the shape of their upper body. We all want toned arms, shapely shoulders, and a strong back, right?

But here’s the thing. Most of the time, when women approach me asking to change the shape of their body, they’re doing incessant cardio, spending hours on the treadmill.

While that may be enjoyable to some, it’s not going to get us the body shape w’ere looking for. That’s why I’ll always encourage them to start lifting weights and working intensely for short periods of time, instead of going to the gym to watch Bones reruns on the elliptical.  Added bonus? We’ll all have extra time to get shit done (wedding planning perhaps).

May 2016

With that in mind, I’ve put together an awesome workout to maximize the benefits of lifting weights while still elevating your heart rate. Add this workout to your weekly routine 1-2x per week and you should start seeing changes to your upper body within a month!

Upper Body Wedding Dress Workout

This sweaty upper body lift will get your heart rate up and tax those shoulders by working in interval style. You’ll complete each upper body exercise for 50 seconds and rest for 10 seconds. Before you rest, complete 60s of the cardio move of your choice.

With the most popular wedding dress styles, the bride's back, shoulders, and arms are the center of attention. Of course, this leads to lots of questions about how to strengthen and tone up their upper body. That's why I've created this wedding dress workout!

Aim for 2-3 rounds of the circuit, resting for 60s between each round.

Looking for more workouts?

This super effective lifting workout is similar to the workouts in my free 7 day fitness challenge!  If you need a bit of help with your workouts and nutrition, definitely join in! We’ll work together towards your goals for the next 7 days, giving you the jumpstart you need to get results.

What kind of workout do you want to see next?

Wednesday WOD: Upper Body and Arm Workout For Women (who get bored easily)

Happy hump day, friends!

With another Workout Wednesday upon us, today I’m sharing a workout I wrote for the woman who “doesn’t like lifting weights.” Normally when people say they don’t like lifting, it’s because it seems boring. Counting your reps, doing a bunch of sets of the exact same exercise, and standing in one place for an extended period isn’t always exciting. I get it…very meh.

Benefits of Lifting Weights

But here’s the thing, there are SO many benefits to lifting weights that it needs to be in everyone’s routine. A couple examples…

  • Higher metabolism
  • Increased lean muscle mass (and that “toned” appearance) 
  • Better sleep
  • Lower blood pressure
  • Stronger bones 
  • Lower the bad cholesterol 
  • Higher EPOC (excess post-exercise oxygen consumption = afterburn = burns more calories AFTER you’re doing working out)

My general suggestions are for women in this situation, those who know they “should” lift but don’t necessarily want to, are to either:

  • Perform the workout interval style. When you set the timer, you don’t need to count your reps. Just go HARD for the full time and you’re golden.
  • Perform the workout in a chain. This style of lifting is super fun because you don’t even set the weight down. It ends up being a little conditioning, a little strength, a little win-win, if you ask me.

Choose your adventure

So, with that in mind, you get to CHOOSE which type of workout you’d like to do for today’s WOD.

You can follow along with all my awesome #fitnessandlifestylereboot ladies and join them as they do one of my favorite chained complexes. Follow along real time for two rounds on the linked page!

8-minute-complex-amrap

OR! If you’d like to go interval style, you’ll follow along with me for a crazy sweaty upper body lift 😉 This one is going to get your heart rate up and tax those shoulders.

If you'd like to go interval style, you'll follow along with me for a crazy sweaty upper body lift ;) This one is going to get your heart rate up and tax those shoulders.

 

Be sure to warm up beforehand! Do you want me to film a good warm up for strength training? Let me know below.

Comment below and let me know which workout you chose! 

Wednesday WOD: Arm Workout for Women, with Weights

Weeeeeee, we’ve made it halfway through the week and all the way to June. I’m struggling to believe that I’ve been in Austin for almost eight months. It seems like we just showed up, and now it’s halfway through 2016.  Can’t say a whole lot has changed around here 😉

It’s Juno’s world. I’m just living in it.

Doing something a little different this week. Instead of posting on Movement Monday, picking an exercise I like and creating a workout around it, I’m taking requests! I would love to know the types of workouts you’d like to see, and I’ll write up example ones for you. Hoping this will be a fun way for all of us to work out together. Please comment below with the types of workouts or exercises you would like to see!

Today’s workout will involve working your upper body (arms) using dumbbells, per request, but will also include a few cardio bursts & burpees (of course) to make it fun.

This cardio and strength will work your whole body, with an emphasis on your upper body. Don't miss this workout!

Something you’ll notice in this workout is that I prioritize working your back & triceps rather than your chest & biceps, because this helps with your posture. Having an overactive chest can pull your body into more of a hunched position. We don’t want that!

The workout includes tabatas. These are super intense intervals in which you push ALL OUT for 20s and rest for 10s. Don’t let the short times mislead you; these should get your heart rate up and make you tired. You’ll complete the tabata round 8 times, then complete the superset of upper body strength exercises 3 times through.

In the strength portion, you will be moving from exercises in a standing position to those on the floor. This is fantastic for burning more calories but not so great for camera angles (apologies that I have to move the camera a bunch during the real time demo).

Let me know how you like this one!

If you’re loving this style of workout, don’t forget!  I’ve launched five of my go-to workouts for when you’re traveling. All of them are either bodyweight or dumbbell only AND they’re less than thirty minutes. And they’re free. If you’d like to check ’em out, all you need to do is sign up here.

What is a type of workout (equipment, body part targeted, time limit, etc) you’d like to see?

Movement Monday: commando burpee

Profiling one of my favorite burpee variations: the commando burpee! 

Happy Monday, friends! I just got back from the Radiance Retreat 2016 and am taking the rest of the day to relax before flying back to Austin tomorrow.

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. Me too! Sooo I started Movement Monday to keep myself accountable.

For Movement Monday this week,  I’m profiling a burpee variation, the commando burpee, with a couple progressions/regressions. Fit it to your level! This won’t require any equipment at all 🙂

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

Why I love it

A burpee variation in every workout is the way to go! In case you haven’t figured…I like burpees. Burpees are my favorite. In fact, I’ve even written a workout comprised completely of burpees. Have no fear. Not today.

However, this one combines a shoulder tap plank and a burpee, making it a full body cardio move that also targets the shoulders. Sub this burpee into your workouts if you’re getting bored of a standard variation.

Demo

Important cues:

  • Begin standing with your legs hip width apart. Drop into a low squat.
  • Bracing your core (pull belly button to your spine, squeeze your bum, push your heels towards the wall behind you), jump back into a plank position. Do not let your butt lift up in the air–think straight line from your neck to your heels.
  • When you arrive in a plank position, tap your left shoulder with your right hand. Repeat on the other side.
  • While maintaining a strong core, jump your feet up outside of your shoulders.
  • Jump as high as you can!

Regression options:

  • Remove all jumps, instead stepping back and forward.
  • Drop to your knees in your plank positions.

Progression options:

  • Perform a push up after the shoulder taps.
  • Add a tuck jump at the top of each rep.

Sample workout

Today's workout will focus on your upper body, requiring no equipment at all. Take it anywhere!

Today’s workout will focus on your upper body, requiring no equipment at all. Take it anywhere!

You can also combine with my other bodyweight circuits to create a full body workout. My suggestion? Perform this upper body circuit with my lower body bodyweight workout for a longer workout. There are burpees in both. #sorrynotsorry

I’m not sure if you know but I send out an email weekly with my best stuff. Be sure to sign up so you don’t miss out on the fun!

What’s your favorite burpee variation? 

Tank Top Arms Superset Workout

Strengthen those tank top arms for summer with this superset style workout! All you need are dumbbells. 

Recently, I’ve gotten a few requests for an upper body workout with weights, so I’ve put together a doozy for you guys 🙂

Tank Top Arms Supersets!

This circuit will be made up of supersets (groups of two exercises targeting the same muscle group) to make sure you really feel that burn. The goal of the workout is to fatigue those arms!

We are working just about every muscle in your upper body, so give yourself some time to recover afterwards.

A couple quick cues:

  • Move between both exercises as quickly as possible, only resting for 30 seconds after each round and one minute between supersets.
  • Complete 3-4 rounds of each superset.
  • Pick a weight for each move that makes it difficult for you to complete 15 reps. If you can do 18 reps, increase your weight.
  • The recommended rep ranges target muscular endurance & strength. If you are looking for muscle gain, up your weights and drop your reps to 8-12.

 

Let me know if you try my tank top arms workout!

This circuit will be made up of supersets (groups of two exercises targeting the same muscle group) to make sure you really feel that burn. The goal of the workout is to fatigue those arms!

To make this a longer workout, add in a round of cardio between each superset. I would personally do high knees or jump rope so you don’t exhaust your arms too much.

What’s another type of workout you’d like to see?

Movement Monday: Renegade Row

Learn more about the renegade row, including a demo & sample workout!

Hey friends! I hope you had a fantastic weekend! Juno and I spent the weekend with my momma, who came to visit. It was her first time in Austin, and it was so amazing to have her. Sad to see her go today but am looking forward to her next visit!!

It’s that time of the week again: movement Monday!

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m profiling the renegade row.

Why I love it

This movement combines a plank, one of the best ways to activate your entire core, with a row to target your back. These two moves will work your entire body, if done correctly. Every time I do renegade rows, they get my heart rate up and leave me pooped.

Demo

Important cues:

  • Bracing your core (pull belly button to your spine, squeeze your bum, push your heels towards the wall behind you), come up into a plank position, holding a dumbbell in each hand. Do not let your butt lift up in the air–think straight line from your neck to your heels. In my demo, I’m thinking my bum should have been lower!
  • While maintaining the plank position, row one dumbbell, keeping it skimming your rib cage.
  • Lower the weight and repeat on the other side.

Regression options:

  • Take the plank from your knees.
  • Eliminate (or reduce) the weight of your dumbbells.

Progression options:

  • Add a push up between rows.
  • Lift the opposite leg when rowing (row left, lift right leg).

Sample circuit

Today’s workout is a different style than I’ve posted in a while but it’s super fun. It’s called an “EMOM” or “every minute on the minute.” You will set a timer to ping every 60 seconds. When the timer goes off, you perform the allotted number of reps for exercise, rest until the next ping, and start with the next exercise in the list. Aim to repeat three times through! Email me if you have questions!

Upper Body + Abs EMOM

What’s one movement you would like to know more about?

Movement Monday: Mountain Climber Pike

Learn more about a great arm and ab burner, including a demo & sample workout!

Somehow Monday is upon us again! I hope you had a great weekend. I cut my hair, did some orangetheory, and volunteered at a doggie event. Sweet.

Juno also completed her obedience training class–proud momma–and is continuing on to the AP class of dog training, prep for canine good citizen. Stoked.

It’s that time of the week again: movement Monday!

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m profiling the Mountain Climber Pike Press.

Why I love it

Abs and shoulders, ladies.

  • In addition to strengthening your abs and shoulders, it’s going to get your heart rate up. This is GREAT when you’re limited on time and want a lot of bang for your buck.
  • No equipment needed. Nuff said.

Demo

Important cues:

  • Hold the plank to start. Brace your core.
  • Complete two mountain climbers, one per side.
  • Jump your feet into a pike position.
  • Minding your low back, don’t let it arch, drop the top of head to the ground.

Regression options:

  • Eliminate the jump from the mountain climber.
  • Shorten your range of motion, no need to tap your head on the ground.

Progression options:

  • Elevate! Put your feet up on a chair to maximize the angle on the pike press and challenge your abs.
  • Pull your feet in closer when doing the pike.

Sample circuit

arms & abs

Here’s a five minute HIIT circuit that doesn’t require any equipment. Do it anywhere!

Aim for three rounds through, resting for one minute at the end of each circuit.

I’ll be posting a demo of the circuit on Instagram too. Be sure to follow me so you don’t miss out on the fun!

What’s one movement you would like to know more about?

Upper Body Triset Workout

This circuit is perfect to strengthen your upper body: shoulders, chest, back, & biceps/triceps. It only requires a set of dumbbells.

Hey friends! This week, I am starting a new training phase with my trainer, and therefore am even more pumped (hehe) about lifting than normal.

In my excitement, I wrote a workout for all of you 🙂 This workout will hit all your bases for your upper body training: stabilization, strength, and power, and shouldn’t take more than thirty minutes. All you’ll need are some dumbbells and an optional stability ball. Be sure to warm up before you start.

Upper body work

Please feel free to pin and share if you try it <3

If you have any questions on any of the exercises, or need help, leave me a comment below or shoot me an email. Have a great day!