I’ve been doing more circuit based workouts lately at the gym in preparation for the 10K I am running next month.

Another reason is because my husband was ready for a change and suggested we start doing more of my “boot camp style” workouts, since I know I am better at these than him (he has me on strength though) I jumped onboard…

The first few he designed and they were good, but then I designed one that we did yesterday that just about kicked both our butts (his more though!).

The basic idea was easy: 

• 8 different exercises
• 16 reps per exercise
• 4 rounds total!

I originally had the plan to do 8 rounds, 8 reps, 8 moves and call it the:

Crazy Eight Workout 

But we agreed this way looked a bit better.

Here are the 8 moves we chose: 

1. Step-ups (w/ 40-lb barbell)
2. Horizontal Jumps
3. Bench Press (65-lbs)
4. Walking Lunges (w/ 50-lb barbell)
5. Bent Over Rows (20-lb dumbbells)
6. Back Extensions (25-lb plate)
7. Windshield Wipers
8. Pike Jumps with a push-up (hands on a barbell)

It was crazy! I am really sore today which feels awesome. What felt ever more awesome was the fact that I beat my husband through the entire workout! SCORE!!

He might have me on standard weight training but I kicked his butt when cardio came into play! And in case you think it’s because he was lifting a crazy amount more than me… nope. In fact, his step-up was with 50-lb, we did the same barbell for lunges, he did do 100 for bench though, but no weight on the extensions and I don’t know his row weight.

Boo-Ya!!

Do this workout and let me know your thoughts! 

I am in the process of training for a “strong women’s competition” in April which means I am lifting HEAVY. Each workout I am putting my all into which of course means my rest is extremely important! Every workout is helping me to

Tushy Sculpting!

get stronger and stronger and I am back on my game when it comes to keeping a good fitness diary during my workouts.

So with that, I want to share my workout with ya that I did. I have even included the weight that I used. My legs were sore the day of the workout, yesterday and even today! I had to take it easy on them today which means my chest and arms are going to kill tomorrow for sure!

Just a side note… this is not a beginner workout.

Creating A Bootylicious Tush Workout

This is a superset workout (two moves done back to back with little or no rest. Rest after the second move and then repeat the superset for a total of 3 sets before moving to the next superset.

1. Barbell Side Squats (Thighs to parallel): All 3 sets of 8 Reps using 70 lb barbell
2. Bench Press: 1. 85 lbs x 5 reps 2. 85 lbs x 5 reps; dropset 75 lbs x 4 reps 3. 75 lbs x 9 Reps

1. Stiff Leg Deadlift: 1. 70 lbs x 12 reps 2. 90 lbs x 8 reps 3. 90 lbs x 10 reps (Ouch)
2. Seated Row (free weight machine): 1. 100 lbs x 8 reps 2. 100 lbs x 10 reps 3. 100 lbs x 10 rep

1. BB Curl to press: 1. 40 lb x 8 reps 2. 40 lbs x 8 reps 3. Curl only; 6 reps
2. Leg Curls: 3 sets of 10 reps at 20 lbs per leg

Again, did I mention I could barely walk yesterday? And today was not much better. I plan on upping my weight for everything on Sunday when I do it again.

I have drilled it in over and over again to my clients and athletes: the importance of a post workout snack.

The post workout snack is responsible for replenishing the body with lost sugar and nutrients during a hard, intense workout and helping the body to recover. Research shows that people that have a post workout snack (particularly one high in protein) with have bigger muscle gains (= a toned booty) than those that don’t after a 30 day period.

But the hard part comes when the workout is done and you go “OK, what should I have now?” Well ponder no longer my friend, here are some great ideas to keep handy that your body and your belly will love.

1. Protein Shake. I know this one is a bit obvious but a whey protein shake is packed full of protein (DUH), low in
   

   Protein Shakes

   fat, and carbs and really helps to get your muscle repair going. For an extra boost of flavor, think about adding your favorite fruit or some peanut butter. A great combo is ½ banana with 1 tbs peanut butter and chocolate whey. It’s ok to be creative here. My particular favorite is Delicious Chocolate Coconut Bar Flavor

2. Grilled Chicken breast. Think this sounds too complicated? Not if you think ahead. On Sunday night go ahead and grill up a few chicken breast and keep them stored in the fridge for the week. Then all you have to do is grab it on the go. Or Tyson has great already grilled chicken strips that taste amazing.
3. Omelet. This goes for people that have time to get home right after the gym to put together an omelet. Eggs are loaded with protein and then the veggies you add will be packed full of vitamins and nutrients. Use egg whites (Egglands is best) to avoid the negative cholesterol of the yolk.
4. Yogurt Parfait. Grab so low fat vanilla or plain yogurt, some cut up fruit, and granola. Start with a layer of fruit followed by a layer of yogurt, then a layer of granola. Keep this pattern going till your are pleased with the size. Yogurt is also great source of healthy bacterial that can help with infections and your digestive stomach. My favorite fruit to use is blueberries and strawberries. This is a great on the go option to back in your lunch box.
5. Apple and 2 tbsp peanut butter. Remember this treat from your childhood? Well, go crazy with it now. Not only does it taste like a desert but its great for you.
6. Whole grain bagel or pita with hummus. I love hummus. And the combination of the whole grains and the hummus will pack you full of recovery nutrients. Hummus is not a “hippie food” I try to keep it in my fridge all the time. Try it on veggies too.
7. Refried beans. I know this sounds strange but I love refried beans and El Paso makes a vegetarian, fat free version. People at work tease me all the time because I have no problem opening up a can and chowing down.  Any type of beans are a great protein option, especially if you are a vegetarian. Plus besides just the protein, beans are high in fiber and a great complex carb.
8. Oatmeal. One of the greatest creations was instant oatmeal. It is loaded with protein, refuels the carbs, and a good source of fiber. I love the cinnamon maple flavor.  Oatmeal is really easy to make and for some reason it’s a comfort food.
9. Almonds. Talk about a snack high if protein, unsaturated fats, antioxidants and vitamins. Each almond has 7 calories and after about 20 you feel stuffed. I love almonds. They are great by themselves or as toppers on salads and sandwiches. Choose the unsalted option.
10. Cottage cheese and fruit. When I was little I used to love cottage cheese and peaches and that hasn’t stopped. Talk about a great source of calcium, vitamin D and protein but low in carbs and fat.  This is a great snack for women and its taste amazing.