Workout: Clean & Jerk

It’s WORKOUT WEDNESDAY! Check out one of my favorite TOTAL BODY lifts - the Clean & Jerk! I prefer to use a barbell. Don’t have a barbell? No problem - dumbbells or kettlebells work, too!  :) 

1- Barbell Clean & Jerk

2- Dumbbell Clean & Jerk

Workout: Glutes

One of my all-time favorite glute exercises are hip thrusters! Whether it’s a weighted barbell, resistance band or body weight, they are a staple in my week! Check out these two variations!

P.S. Want FULL WORKOUTS that I used to help me LOSE 100 POUNDS and BUILD LEAN MUSCLE?! Join my B Fit 30-Day Challenge to receive a NEW workout EVERY DAY for 30 DAYS that you can do AT HOME or the GYM! New Challenge Starts MONDAY, July 1st! HURRY! Time and space is running out!

1- Barbell Hip Thruster

2- Body Weight Hip Thruster

Workouts: Battle Ropes

There’s the F word… the S word… the H word… the A word… and at the very beginning of my weight loss journey… when I weighed 245 pounds… the VERY WORST SWEAR of them all… was THE C WORD. Yep. CARDIO.

I ABSOLUTELY DESPISE RUNNING. Like… HATE it. Like… would rather clean toilets than go for a run. You know how people talk about getting a “runner’s high” after a long distance excursion? Yeah… that’s never happened to me.

You will never find me on a treadmill or elliptical machine… and if you ever see me running along the side of the road, you better run, too because something is chasing me.

Now… before you click UNFOLLOW and list all of the reasons I should take up running in the comments… I want to make myself crystal clear… If YOU love to run - I think that is AWESOME! TOTALLY AMAZING! And I’m THRILLED that you have found a form of exercise you enjoy and look forward to each day! Because THAT, my friends, is the key to long-term success.

With that being said… I knew I needed to implement SOME form of cardio in addition to strength training to maximize my results. And in order to be consistent, I needed to find something I ENJOYED!

Enter… the BATTLE ROPES! I freaking LOOOOOVE these things. They increase my heart rate, give me a great shoulder burn and there are a million variations to try. Here are a few of my favorites!

1 Singles

2 Doubles

3 Outward Circles

4 Jumping Jacks

5 Double/Burpee

Workouts: Legs

It’s LEG DAY! Check out some of my favorite exercise to grow your quads, glutes and hamstrings!

1️⃣Split Squats

2️⃣High Hip Deadlifts

3️⃣Pause Squats

Workouts: Shoulders

Today I’m training SHOULDERS!  Here are a few of my favorite exercises to work my front, medial and rear deltoids. 

Rear Delt Flyes

Seated Shoulder Press

Lateral Raises

Front Raise/Upright Row

Workouts: Back & Biceps

BACK & BICEPS today! Here’s a sneak peak at part of my workout!

3 Sets of 12 Reps per variation
Wide Grip Overhand Lat Pull Downs
Narrow Grip Underhand Lat Pull Downs
Narrow Grip Overhand Lat Pull Downs

3 Sets of 8 Repetitions per variation
Incline Seated Bicep Curls (together)
Incline Seated Bicep Curls (alternating)
Seated Bicep Curls (alternating)

3 Sets of 15 Repetitions per arm
Single Arm Cable Lat Pulls (right)
Single Arm Cable Lat Pulls (left)