Spring in to Action

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Spring has sprung in the Okanagan, and you know what that means! Bikini season is right around the corner. This spring season, my look is inspired by my passion for fitness. [Outfit details below]

Knowing what your fitness goal is, and being very clear on expectations is the best way to ensure you see results. By setting a goal you know what you are working towards and keep motivation high, even when all you want to do is sit and drink that wine!

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Like most women my age, I’m always trying to tone my butt, core, and get those shapely (not manly) arms. I tend to bulk fast and easy in my shoulders and arms, and hate running. My goal, with help from my bff and training buddy Kelsey, is to incorporate cardio in to my circuits to increase my odds of cutting and strengthening vs. straight bulking.

While living in Edmonton I found a love for Barre. Barre focuses on mini muscle groups that increase our stability. Inspired by dance and Pilates, Barre makes you feel and look longer, leaner, and tighter. Combining a Barre class, with yoga and circuit training I’m increasing my odds of burning the maximum amount of calories, keeping my heart rate up, and burning those cals throughout my week, in and out of the gym/studio.

IMG_5328 Here’s one of my favourite workouts to do at the gym (**note: I’am not a personal trainer, this is just a sample of my favourite go to’s at the gym!)

Equipment Needed:

Weights
Kettle bell
Resistance Band

Repeat each circuit 3x

 Circuit 1:

1) Tricep Kickbacks
12 reps each arm
With your right knee on the weight bench, take your weight in your left hand. Hold the weight so your arm is at a 90 degree angle in line with your side. Extend the weight back, movement only from your elbow. Repeat 12 on left side and 12 on right side.

2) Kettle bell Dead Lift
12 reps
Squat to the ground (watch your knees! Don’t let them go beyond your toe) with the kettle bell in your hands. Arms straight, push through your feet to rise to a stand, arms still straight. Engage your butt muscles on the rise. Lower back to a squat, repeat 12 times.

3) Mountain Climbers
25 total
Starting in plank position, bring your left leg to your left elbow, and switch, right leg to right elbow, in a consistent motion.

 Circuit 2:
1) Bicep Curls
12 each side
Hold a weight in each hand, start with arms semi-straight with a slight bend to ensure muscles are engaged. Raise both arms up (or one at a time), engaging your core as you bring the weights up and down.

2) Weighted Jump squat
15 reps
Hold weight under chin and lower your bum. Bring your body up immediately to a standing position and jump!

3) 1 minute plank

Circuit 3:
1) Lying Side Leg Raises with Resistance Band
12 each leg
Lying on one side, extend legs out straight. With the resistance band placed around your legs, just above your knees, raise to your top leg and lower. 12 reps each leg, and switch.

2) Leg Curls
15 reps each leg
Starting in bridge pose, on all fours. Straighten your right leg and extend in line with your body. Bending at the knee, bend your leg so your right leg is at a 90 degree angle. Lift and lower your right leg (foot flexed, looks like you are stamping the roof with your foot) never lowering lower then your back. Repeat with left leg.

3) Leg lower
12 reps
Lying on your back straighten your legs. Raise your legs to 45 degrees and slowly lower to a hover above the ground. Repeat slowly for 12 reps.

Happy workout!

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Outfit Details:

IMG_6031 Tank: Old Navy
Bra: Nike [Sport Chek]
Crops: Under Amour [Sport Chek]
Shoes: Nike Free Runs 5.0 [Sport Chek]- these are seriously the only running shoe you will ever need….ever

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2 thoughts on “Spring in to Action

  1. You will look much better and have a better time each “bikini” season if you stay in shape all years g! What a novel idea! #Thetrainer

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