Monthly Workout-January


As promised, here is your workout for the month! Can’t afford a trainer or don’t have the time for one? This is the next best thing! Not sure how to do an exercise? Simply click the “video” link and watch.  All of these workouts are designed not only to give you awesome toned booties, legs, and arms but are also great for improving your posture and strengthening your core.  Also, let’s just get something out of the way right now, ok? YOU ARE NOT GOING TO “BULK UP” LIFTING WEIGHTS.  Seriously. When I was a trainer, all I ever heard from other women was “but won’t I get bulky?”. No. No, you will not.  Do you know how HARD it is to put on muscle as a woman, let alone enough to appear bulky or super muscular? It’s tough. You really have to be trying and dedicated to looking bulky if you want to be.  Body builders dedicate their lives to getting that look-it’s not easy. So. Don’t be afraid to pick up those weights! Getting bulky is one of those myth that seems to transcend all time and space-so let that one go. And remember, if you have questions or want to know how to work on certain specific body parts, please leave me a comment! I love this stuff 🙂

Day 1

  • Reverse Lunge Barbell Front Loaded 3×6 (video)
  • “Y” Wall Slides 3×8 (video)
  • Sumo Deadlift 4×5 (video)
  • Thoracic Rotation (video)
  • Ball Hamstring Curls 3×20 each leg (video)
  • Ab Pikes with Ball 3×20 (video)
  • Cardio-run/bike/jumprope/elliptical 15 min

Day 2: Cardio (pick one-do for 45 mins to an hour)

  • Spin Bike Intervals (15 sec hard, 45 sec easy)
  • Incline Sprint Intervals (15 sec hard, 45 sec easy)

Day 3

  • Turkish Get-Up 3×3 per side (video)
  • Seated Cable Row Pronated Grip 3×10 (video)
  • Barbell Floor Press 3×6 (video)
  • Y Wall Slide 3×8
  • Thoracic Rotation 3×8
  • 1-Arm Row 3×8 each side (video)
  • Pallof Press 3×8 each side (video)
  • 1-Arm Tricep Pull Down 3×15 each side (video)
  • Cardio-run/bike/jumprope/elliptical 15 min

Day 4

  • Kettlebell Swings x12 (video)
  • Goblet Squats x12 (video)
  • Reverse Bear Crawl x20 (video)

Rest for only 90 seconds after the completion of each circuit (a circuit is all three exercises). Repeat 4-8 times.

Day 5

  • Bulgarian Split-Squats from a Deficit 4×6 (video)
  • Wall Flexion 3×8 (video)
  • Bent Over Row and Romanian Deadlift 3×5 + 10 deadlift (video)
  • Bent Over T-Spine Rotation 3×8 each side (video)
  • Lateral Lunge (light weight) 3×8 (video)
  • Cardio-run/bike/jumprope/elliptical 15 min