Where’s everyone been working out? The gym or home? Or both?
Here’s a no-equipment, quick 18-minute HIIT you can do anywhere or tack on to your lifting workout!
⏰Use the Interval Timer app
⏱1-minute each followed by 15 sec rest
💥3 ROUNDS
🔥Jump Squats
🔥Modified Burpee
🔥Sumo Squat to lunge
🔥Back kick to jack
🔥Speed skaters
Right?!?! I hear it all the time & I say it too.
I could literally put as part of my bio “this week is nuts” and it would always be true☺️💯
But let’s stop kidding ourselves.. when we tell ourselves “I’ll start once things slow down” ..I mean things CHANGE yes, but usually life is NOT gonna slow down. There’s ALWAYS unexpected twists & turns.
☝🏼So just START.
It’s like having a baby.. are you ever REALLY ready for that life change? (don’t answer that if you’re 39 weeks pregnant & losing sleep ☝🏼😂) But otherwise, no. But we MAKE time for what’s important to us☝🏼😉
Am I right, or am I right?!
Leggings or shorts? I prefer leggings over shorts for sure!!
The back of my legs is my “trouble zone” & unfortunately you can’t target fat loss to one particular area only .. we gain and lose weight in these areas according to our genetics but we CAN change our natural shape & fight gravity to improve the appearance of an area thru building muscle!!
Muscle in that area does NOT make the fat go away in that area, but the more muscle you have, the more energy (food) your body requires to maintain itself throughout your day & night😴.. so yah, with strength training💪🏼 plus right-for-you nutrition🍃, sleep, stress reduction🧘🏼♂️ and gut health, eventually your trouble zone can BE GONE🤸🏼♂️.
But the reality is, some of us are just more prone to gaining weight in a certain area or having cellulite even with a very healthy body composition & some of us are also prone to lack of skin elasticity (ie skin that doesn’t “snap back”).
For example, there can be a woman with 30% body fat or more and have ZERO cellulite & at the same time, a woman with 18% body fat can have it. ☝ I have it whether you can see it here or not. I always HAVE even when I was leaner.
Same goes for skin elasticity .. some women have multiple pregnancies and their skin just SNAPS BACK😮
I’m not dwelling on what I can’t control ☝🏼and I hope you aren’t either! Sexy is confidently rockin what you HAVE & working on yourself from the inside out!💃🏽
No, I’m not one of those fit pro’s with 6-pack abs or thigh gap …& it would be cool to be able to follow that statement with “but I can squat 200lbs!!” but ..I can’t do that either… not even close☺️. My approach is overall balance of feeling healthy and happiness more-so than fitness. I just happen to enjoy a really athletic tough workout! Gives me a high, makes me feel ALIVE.
I actually DID have a thigh gap once (in my ballet years) & I never want to go back to what that required for *my* body. NEVER. I’m inspired by women of ALL shapes and sizes for who they ARE & what they do with what they HAVE 💥💥💥 I see overcoming struggle & finding solutions as SUPER inspirational and that looks different on all of us.
LISTEN☝..don’t you dare take for granted that each day you’re given a chance to improve🤸🏼♂️
Fitness is SO MUCH FUN if you shift your mindset to “what can my body do?” vs “how much does it weigh?” “how does it compare?”
Can I get an AMEN?!
When you have a lower body injury, feet/ankle issues or can’t jump and do the typical lunges & Plyometrics for your leg day, here are just a FEW ideas to maintain strength in your lower body!
Is this helpful?
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There are so many more but these are some I did as I was nursing my torn calf a year ago.
🔅
If you’ve resigned to the fact that you just have “bad knees” ..please don’t just assume you need to settle for that. Your lack of proper nutrition could be playing a HUGE role in inflammation, lack of collagen, toxins not being flushed & general healing & mobility. Also, a big no-no & bad for your joints and mobility .. sitting for prolonged periods!
🔅
How long have you been sitting where you are now🙈?
(Warm Up first)
💪🏼20 Squats
💪🏼20 Decline Pushups (shown)
💪🏼20 Jumping or walking lunges
💪🏼20 Tricep Dips off bench/stair
💪🏼20 Bicycle Abs
💪🏼20 Traditional pushups
💪🏼20 Sumo Squat Jumps
💪🏼1 minute plank on elbows
💪🏼20 Superman lifts
Repeat as time & fitness level permits 😉
I can’t share the workouts I’m doing from this Pilot test group…
BUT ☝🏼I know a bunch of you will be starting Liift4 tomorrow 💪🏼💪🏼💪🏼 (which is lifting 4x/week with some fat burning HIITs built in 🔥) so IF you want me to post some cardio circuits that I typically mixed in on other days, say the word! I 💗sharing my workouts!
After warming up, 4 Rounds of :
1️⃣ 1 minute bench hops
2️⃣ 1 minute banded squat jumps
3️⃣ 1 minute burpee w/weight
4️⃣ 1 minute Mtn Climbers
5️⃣ 10 Narrow/wide Power Push-ups (modify as needed)
☝🏼These workouts aren’t for everyone. You know your fitness levels and limitations best😉
A little stepper workout at the lake on our Mirage Eclipses😁 (made by Hobie Cat). They were a bday gift to me from Matt 2 years ago <3
In a certain light with a certain pose, I’m ok with posting a pic wearing shorts but I NEVER wear shorts in a public gym or in public🚷.
Yes, I had to wear them in TurboFire & CLX videos but I fought that battle hard & lost😩😆
Please understand.. I’m not trying to get compliments & sympathy here, I’m just being open/honest bcuz as I was about to post this pic to talk about what I did for my leg day today, I thought you might not realize this is just flattering lighting. My legs are ok from the front but my back side is my trouble zone, always has been.
Some people are genetically predisposed to store fat in their abdomen, others in their arms, others in their legs/booty🙋🏼♀️ & some people gain weight proportionately. Its genetics☝. We can’t target fat loss to a particular area of our body, unfortunately 👎🏼, but we can lose fat all over & gain muscle in areas we want it🍑💪🏼
I’m proud of the fitness and health I’ve worked hard for & I value how I perform 🏃♀️and how strong🏋️♂️ I feel ! I recommend that focus‼️I don’t love working out in shorts, but on a leg day, sometimes I want to see the muscles I’m working 🧐
Like anyone else, I’m always a work in progress & have my challenges and insecurities too.. I just choose to stay positive💫☀️🌈💫 & only control the controllable.
If you can decide to appreciate what you were given more, and rock your strengths, embrace your challenges, you’ll perform, look & feel 10x better than if you focus on what you dislike! 👊🏼👊🏼👊🏼
Lift lift lift.
I get the best results with my body composition (body fat % drops) when I eat 80-90% clean, lift intensely, & do HIIT workouts with 1-2 LISS workouts mixed in.
I aim to do traditional lifting in our home gym about 4-5x/week but I’ve been SLACKIN a bit lately on consistency😏 & am grateful I’ll be doing this w/Matt as well as virtually with the group I’m adding to now👭👭👭.
Just did a 20min HIIT + one of the new LIIFT4 bonus workouts.
