I absolutely love to train but I have such a greater appreciation for my training sessions when I’m on the beach, in the sand. It’s always a challenging experience! You need very little equipment for this workout…a few kettlebells, a TRX and a resistance band…and it’s go time! 
Here’s what Sunday’s beach training session looked like…..
Warm-up
Dynamic Exercises and Stretches: hip flexor stretch, neck rotation, side and overhead arm circles, arm swings, shoulder dislocation, overhead squat, dynamic hip flexion, leg swings, ankle circles, hip circles, cat-camel, glute bridge, spinal roll, calf stretch
Broad Jump – 5 sets of 5
superset with
Kettlebell Front Squat – 5 sets of 15 (these where explosive with a 2 sec pause at the bottom. Be sure to keep the core tight and back arched; lead with the chest as you come up without losing the arch in your back. )
Maximal Contraction Walking Lunge -5 sets of 15 (since I’ve been doing these in the sand, my reps have greatly increased)
superset with
Band Good Morning – 5 sets of 20 (I can’t get enough of these …continue reading.
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It was 80 and sunny yesterday, so we walked out to the beach with 2 kettlebells, a resistance band, a TRX and handstand pushup handles. It is crazy to think how the simplest bodyweight and jumping exercises are much harder to do in the sand…but all I have to say, this was one of the best times I ever had training.
Here’s what my training session looked like…
Warm Up
Dynamic Exercises: arm circles, arm swings, neck rotation, shoulder dislocation, over head squat, hip flexion, hip circles, leg swings (forward/back &side to side), ankle circles, cat-camel
Standing Broad Jump – 5 sets of 5 (harder to do in sand for sure…before jumping be sure to take a deep breath in and really brace the core; concentrate on the landing with toes down in the sand.)
superset with
Explosive Bodyweight Squats – 5 sets of 10 ( since I was not using weight, I was sure to explode out of the bottom position and really squeeze the glutes at top.
Maximal Contraction Walking Lunge – 5 sets of 15 (I really like doing these on the sand as you really have to… …continue reading.
I’ve been getting back into the swing of things here on the west coast and always I like to start my day off with a fasted morning cardio and usually do so about 5 times a week. I’m also experimenting with some of my workouts and will be concentrating on my lower body for the next few months. 
Here what yesterday’s sessions looked like…
Morning- 30 min fasted cardio
Afternoon workout looked like this…
Warm Up – 1 mile walk
Foam Roll – 10 min
Dynamic Exercises and Stretches
Neck rotation
Arm circles
Shoulder dislocation
Overhead squat
Dynamic hip flexion
Hip flexor stretch
Low back stretch
Glute stretch
Spinal roll
Hip circles
Leg swings
Close stance squat
Cat-camel
Calf stretch
Ankle circles
Walking Lunge 5 sets of 10
Superset with
Kettlebell Swings 5 Set of 10
Superset with
Low Box Jump – 5 sets of 10
Pallof Press- 3 sets for 30s/side
Cool Down-front & side plank, prone mountain, glute bridge, 1 mile walk back home
I just got back from the high school where I coached and taught at for the past 1o years to catch up with an old colleague and friend of mine, who also happens to be the head soccer coach. He had just started practice and the season will be opening up next week so he is trying to condition these boys to be able to last a whole soccer game without ‘petering out.’ For fun, Keith wanted me to challenge these guys a little so I definitely wanted to help out and kept it real simple. I had about 40 high school boys ranging from the age 14-17 and their goal was to keep up with me, doing burpees for minute and when the minute was up, bang out as many full rep push ups as they could…pretty simple, right? Needless to say some dropped out after 15 seconds and there was only one boy left with me in the end. Just ONE!! Really?? I heard a few say, ‘that’s because she’s huge.’ Sorry to say guys, but I’m 5′ 4″, weigh 115 lbs and have a 24 in waist. I don’t think that qualifies me for being huge, but… …continue reading.
You know what the difference between you and me is? I lift hard and heavy, I train. There’s no off-season, no breaks, no halftimes. You think I’m special? You’re right and we are different. Not by the days WE lift but by the days I lift and you DON’T. Yeah, that’s the difference… it’s not the days you see me lift and are impressed, it’s the days you don’t see me lifting. While you sit in bed ‘recovering,’ I’m lifting and training. That’s the difference. So next time you ask, ‘how do you it?’ I simply answer, ‘when you’re not there’.
I do know that training is not easy and sometimes you have to go back to basics to improve performance, increase strength and flexibility, back off from certain exercises and set new goals. For the past few months, I’ve been working on my lower body and I took some time away from the bar and most upper body exercises. I incorporated, as well as, worked on bodyweight, kettlebell and single leg variation exercises to fix and work on my squat form, posture, stretch out my hip flexors, quads and hamstrings, strengthen my glutes and added some extra foam rolling. … …continue reading.
They say no matter how hard you work, there’s always someone, somewhere working harder than you. Guess what… I’m that someone!
I’m back in Jerz and training at Renegade this week. Looking forward to some serious training sessions!
Saturday’s workout looked like this….
Morning Cardio – 40 min
Afternoon Training
Warm Up
Foam Roll – 10 min
Dynamic Exercises
Jumping Jacks x 10
Flings x 10
Overhead and Side Arm Circles x 10
Arm Swings x 10
Spinal Twists x 10
Ankle Circles x 10
Hip Flexion x 10
Overhead Squat x 10
Shoulder Dislocation (with band) x 10
Hamstring & Quad Stretch
Cat/Camel x 10
Bird/Dog x 10
Forward & Backward Hip Circles x 10
Lying Leg Kicks x 10
Glute Bridge x 10
Weighted High Step Up- 4 sets of 10
Superset with
TRX Glute Bridge with Leg Curl- 4 sets of 10
TRX Mountain Climber- 4 sets of 30
Superset with
One Arm Front Plank – 3 sets x 30s (per side)
Prowler Sprints x 8
Superset with
Battling Rope Snaps 5 x 30s… …continue reading.
A late afternoon conditioning session…..
Warm up-15 min power walk
Stretches
Side and Overhead Arm Circles x 10
Standing Hip Circles x 10
Hip Flexion x 10
Overhead squats x 10
Ankle Circles x 10
10 sets-no rest
1a) Walking Lunge x 40 yards
1b) Bodyweight Squat x 10
1c) Sprint x 40 yards
Cool down
Front and side planks and glute bridge
…and with this song on repeat . Check
02 – Feels Good (StoneBridge Club Mix) (StoneBridge Club Mix
Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do. – Pele
This is why I’m willing to sacrifice my time to do what I do and LOVE every minute of it!
Here’s what today’s workout looked like…
Morning – 40 min fasted cardio
Afternoon -Warm Up
-Foam roll – 10 min
-Dynamic Exercises: jumping jacks, flings, seal jumps, overhead and side arm circles, hip flexion, overhead squats, bootstrapper squat, lunges, cat/camel, hip circles, bird/dog, lying leg kicks, planks, glute bridges
1a) Jumping Box Squat – 4 x 6
1b) 1 Leg Hip Thrust – 4 x 15
1c) 2 Arm Kettlebell Swing – 4 x 50
2a) Forward Sled Drag – 4 x 1 (40-50 yards)
2b) Medicine Ball Chest Pass – 4 x 6
2c) 1 Arm Renegade Row – 4 x 6
3) Jump Rope – 90s jump x 30s rest x 20min
Cool Down – Planks, glute bridge, prone mountain and stretching
This was awesome! Find the time! You won’t regret it!
Plyometrics describe any type of explosive movement that is done in a series of repetitions at high speeds and high levels of intensity. I have added some explosive exercises to my training sessions to increase my overall strength, speed and power as I am continually looking at ways to improve my athletic performance. The weather is heating up here and summer sports leagues are now in full swing so I must stay at the top of my game .
Here’s one of my recent full-body circuit workouts I wanted to share with you all….
Warm Up -
-Foam roll – 10 min
-Dynamic Exercises: jumping jacks, flings, seal jumps, hip flexion, overhead squats, arm circles, bootstrapper squat, lunge, cat/camel, hip circles, bird/dog, lying leg kicks, planks, glute bridge
Box Jumps – 5 x 10
One Arm KB Snatch – 5 x 5
Single Leg Bench Squat – 5 x 10
Medicine Ball Slam – 5 x 10
Plyometric Push Up – 5 x 5 (Perform a normal pushup or you may even have to start on your knees, but push as forcefully as you can so that your hands leave the floor on each rep. Land, reset, and repeat)
Elevated Single Leg Glute Bridge… …continue reading.
A week left until it’s officially bikini season ladies! If you haven’t stepped your training up a notch yet, it’s definitely time to do so!
I like to change things up every now and then (or maybe more like day to day ), so lately, I’ve been including some extra interval training of 60s of jump roping for 15-20 min. Adding a jump rope to your workout is simple, lightweight, inexpensive, portable and one of the most effective conditioning exercises to do to help build endurance, improve cardiovascular fitness and lose weight. Not to mention, it’s one of the most enjoyable experiences for me as I feel like a I’m a kid again .
Besides sprinting, I like to include some fun conditioning sessions 2-3 times a week. The best part about these workouts are that they require very little accessories and can be done outside on the beach, at the park or even your backyard. Just bring some good, upbeat music and your good to go!
Here’s a fantastic training session I had this weekend. There was no resting between sets to be sure I kept my heart rate up! If you try this one, let me know what you think and don’t forget reps are per side …continue reading.
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