Workouts
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Challenging Chest Workout
Hey Everybody!!
Today’s workout is all about working out your chest! This workout is with free weights and an adjustable bench, although you could use a yoga ball in place of the bench if one is not available. I like to do these around 1-2 times a week, as it fits in my workout regimen. I love that with this workout you can change it to whatever skill level you are. You could use 2.5 pounds to 150! I like to change it up based on how I am feeling that day.
Do 4 sets of the following:
10 Incline Dumbbell Press
10 Incline Bench Dumbbell Fly
10 Flat Bench Dumbbell Press
10 Barbell Pullover
I have included a video below so you can see what each of these looks like.
If you loved today’s workout please subscribe below and leave a comment. I love hearing what all of you have to say. I would really appreciate it!
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Back Blast Workout
Hey Everybody!!
Today’s workout is all about engaging your back! This workout is strictly on a cable machine. You can still improvise with weights for a few of the movements, cables are ideal though. I like to do these around 1-2 times a week, as it fits in my workout regimen. I love this back workout as cables are my favorite.
Do 4 sets of the following:
10 Straight Arm Pull Down
10 Face Pulls/ Rear Delt Pulls
10 Cable Upright Rows
8 Lat Pulldowns (Widegrip)
10 Lat Pullovers
I have included a video below so you can see what each of these looks like.
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Stunning Summer Abs
Hey everybody!
Today’s workout is an awesome ab workout to get your body ready for the summer! These are some of my favorite abs to do. I like to do these around 3-4 times a week. If you do them too frequently you won’t give your body enough time to recover.
Do 4 sets of the following:
10 reverse crunches
10 lying leg rises
10 leg flutters
10 cross crunches (each side)
10 Russian twists
10 heel touches (each side alternating)
10 toe reaches
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Cardio Pyramid Workout
Hey Everybody!
Today’s workout is
refered to as a pyramid set! You start with a small amount of reps and build up to a large amount and then back down to the small amount! Today’s workout is all about getting in your cardio.Complete this set as many times as you can.
Each set equals 250 reps.
10 Plank Jump Ins
20 Squats
30 Mountain Climbers
40 Knee Highs
50 Jumping Jacks
40 Knee Highs
30 Mountain Climbers
20 Squats
10 Plank Jump Ins
I really like to do fun workouts like this because it helps me to keep my mind off of what I am actually doing. It feels like I am having fun rather than spending another hour at the gym. It helps me to keep thinking about what I am going to do next rather than what I am currently doing. Try it out and let me know what you think about it in the comments below.
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Booty Band On The Go
Hey Everybody!
I have a video below of a workout that I do while I am on the go. I love to bring my booty band by Flexliving with me when I am traveling. It is small and takes up almost no room in my bag which is great. They are also a company that is based out of Utah so I love that!
I was never been able to find a band that doesn’t roll up my legs while I was working out, until I used this one! I have also never had this band slide out of place on my legs, which is another huge plus! I like to use the large band for this workout as it helps you to engage your glutes more.
I brought it while I was traveling for two weeks with only a small backpack that had to weigh under 22 pounds! As I have said before staying in shape while traveling is not very hard as long as it is one of your priorities.
This workout is a great one for your glutes as well as your legs!
I do three sets of the following:
Lateral Leg Lifts 10 reps each leg
Donkey kicks 10 reps each leg
Fire hydrants 10 reps each leg
Hip thrusters 20 reps (unless you add weight then do 10 reps)
Squat side lifts 15 reps
Squat jumps 15 reps
Banded adduction 20 reps
You can get the exact band that I use by following the link below! If you use code HAYLEY10, you will also get 10% off!
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Quick HIIT Treadmill Workout
Hey everyone,
Today I am going to show you my favorite Treadmill HIIT workout currently! I know that many of you may not be familiar with HIIT so here is a little bit of a background on it.
What is HIIT? HIIT stands for high intensity interval training. According to Daily Burn, it is a training technique in which you give the absolute maximum amount of your effort through quick periods of exercise, followed by short recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
There is an abundance of benefits from doing this type of exercise. They help build lean muscle and retain muscle you already have. They condition your muscles aerobically and anaerobically. They can be done anywhere and at anytime (this one does require a treadmill but not all of them do). They help you to burn more calories even while your body is at rest. They improve athletic endurance and increase your metabolism. They prevent boredom (this is a huge one for me). They use your time wisely because they are generally shorter but burn a large number of calories. They burn more calories and fat than traditional cardio. They are great for helping your heart be healthier.
Because this type of workout is so intense it is very important to take rest days to prevent injuries. You should only be doing this type of workout 2-3 times a week, maximum.
I personally love incorporating HIIT workouts into my week because of all the benefits in which they offer. I am currently training for a marathon and I believe that this type of workout really helps with my endurance.
Today’s workout is pretty simple, all you have to do is get on a treadmill and decide how fast you are wanting to sprint. I usually go for about 8 MPH. You can go faster or slower but I would try running at a slower speed at first and build your way up from there. This HIIT workout we will be sprinting for 20 seconds and then resting for 10 seconds. We will continue this for 10 minutes. After your seconds of sprinting are up you just jump onto the sides of the treadmill for your seconds of rest. Make sure you are using the sides of the treadmill for support as you jump to the sides. I would also try it out before you even turn the treadmill on to make sure that you have the hang of it!
The video below is me doing this work out sped up so you guys can see exactly how to do it if I did not explain it well enough.
If you loved this workout please subscribe to this blog at the bottom of the page! Thanks so much for visiting again!!
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Slider Workout
Sliders are one of my favorite gym accessories that I own! I learned about them originally when I was working with my trainer. There are so many different workouts that you can do with them. I made a short workout to try the sliders out. My favorite pair I bought off of amazon for fairly cheap. They are my favorite because they slide easily. I have tried many different ones and I haven’t been impressed. I will link them below in case you want the same ones!S
These are my favorite slider exercises for my legs and core. I do each of these for about 40 seconds and then rest for 20 seconds. For the seconds I am doing the exercise, I am doing as many as I possibly can. I do these exercises three times each.
Mountain Climbers
Start by beginning in a plank position with both feet on sliders. Make sure to be in a good plank position without your hips being too high. Bring one leg in toward your chest and then return it back to the start position. Now switch to your opposite leg and do the same thing. Repeat, changing legs quickly and concentrating on keeping your plank position proper.
Hamstring curl or Bridge Slide
I have heard this exercise called either of these names. You will start by lying on your back with a slider under each heel, toes lifted, hips lifted off the ground in a glute bridge. Slide your heels forward to straighten your knees, making sure to never let your butt touch the floor. Then slide your heels toward your butt to bend your knees and return to the starting position. Repeat. You will feel this in your hamstring and glutes.
Wide Mountain Climbers
For this exercise, you will basically be repeating the mountain climber steps except you will be bringing your leg to the outside of your supporting arm for each side. You cannot go nearly as fast as the mountain climber exercise but you will feel it even more in your core.
One Leg Bridge Slide
This exercise is very similar to the regular bridge slide but you are doing each leg separately as the other leg supports your bridge. You will start this exercise by lying on your back, as you bend one leg and keep it in a bridge and the other moves to straighten. Repeat with the opposite leg and never let your butt touch the floor.
Pike
This is my favorite slider exercise but it is also the most challenging in this set. You will begin in a plank with both feet on the sliders. Bring both feet in toward your hands at the same time with straight legs bringing your body into a pike position. Go as far as you can with straight legs, then slide your feet back to the starting position. If this is too hard or you cannot do this, you can start by doing a tuck. This is basically the same movement except you bring both knees to your chest instead of just keeping them straight.
I really hope you enjoyed today’s workout. Please comment below if you did or click on the button on the bottom of the page to subscribe!
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Beginner Leg Workout
Hey everyone! Welcome to the first workout!
I wanted to go over some of the gym terminology to help out anyone who is not familiar! A rep = repetition. This is how many times you are going to do an exercise during one set. Sets are meant to break up the workout in order to do more reps. You will see me use these terms throughout the many workouts I will be posting! This workout is really good for doing at home or at the gym.
Body Weight Squats 4 sets 15 reps
Bodyweight Lunges 4 sets 15 reps
Sumo/Pli Squats 4 sets 15 reps
Leg Lifts 4 sets 15 reps
Wall Sit 4 sets 30 sec hold
Body Weight Calf Raises 4 sets 15 reps
If these are too easy try adding some weights or doing a higher amount of reps.
The video below will show you what each movement is.
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The Importance of Stretching
Stretching is very important when it comes to getting into shape. There are many benefits from doing this. It can increase your flexibility, which can help with everyday life! It also increases your body’s circulation, this is because it increases blood flow to your muscles. Increasing blood flow can also aid in recovering from an injury. It is a stress reliever as well, it can relax tense muscles.
Stretching is best after your muscles have been warmed up. You could end with an injury if you stretch cold muscles. If you would like to stretch before working out, I’d like to suggest running in place first. The video below is my current routine for stretching, in which, I do after every single workout. I hold each stretch for at least eight seconds! Hope you enjoy!
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