Friday, June 22, 2012

Shoulders and Back Workout (gym goers)

Hey Fit Squat, Here's a brand spankin' new workout for the gym goers. This one will cover the muscle group shoulders/and back. Do cardio before or after it depends on your fitness goals. I suggest you do it after. No Chit Chat on this one! This workout will be in the Fit Chick 4 week Challenge so get familiar with this one.

Please watch this video on choosing your appropriate weight



·         The exercises in red should be performed in supersets. Click (here) to learn more about supersets.

·         The Front Raises and Lateral Raises should be done with light weights.

·         Please sip water throughout this workout

·         Don’t hold you breath while lifting weights, exhale when you push or pull the weights, inhale when you are returning the weights to the starting position

·         The said reps are only a recommendation, if you would like to do light weights and high reps that’s ok

·         If you are lifting heavy, you should feel the burn by the 8th or 10th rep.

·         Make sure you warm your muscles before you begin

·         If you are not sure about lifting techniques or you are a beginner please watch the video’s and /or get shown by a trainer or experienced lifter

·         Please consult with your doctor before you do this regimen or any other workout on this blog.

The workout

Super Sets

Pull ups

Shoulder Press
Reverse Fly
Lat Pull Down


Front Raise
Lateral Raise
Cable Rows

Bent Over Rows
Back Extensions

How to perform these exercises:

Pull ups (assisted machine shown) If you can do without that's fine and bad-ass!

Shoulder Press

Reverse Fly

Lat Pull Downs

Front Raise

Lateral Raise

Seated Cable Rows

Bent Over Rows

Back Extensions

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Thursday, June 14, 2012

Leg Workout ( at home version)

Hello! If you are here, chances are  you are a at-home fitness freak! It's okay, so am I! I love working out in the comforts of my own home. I'm secure there, I can throw on anything, my hair can be messy, and my face can be crusty! Who will care? No one that's who! You know why? Cause- you're all alone! So scream and grunt if you want to no one can hear you. ha!  At home fitness is for the strong willed, you really have to be a self motivated and determined person to keep at it! So my hat's off to you all who are fit and have done it at home.

 This leg work is designed by yours truly! I've done it  on the days that I couldn't make it to the gym ( I prefer doing leg work at the gym cause of the nifty machines) and it gets the job done! After you're through your legs should feel like linguine! If you are interested in a really amazing DVD that targets the lower region of your body please take my advice and purchase Brazil Butt Lift! You can get that *Here* 
This workout will be a part of my four week challenge so get acquainted with it. ;)

*If you have knee issues, or lower back issues PLEASE consult your doctor before you start this workout or any other workout on my blog*

If you don't have equipment I strongly suggest you start building up your home gym.  If you don't have any dumb bells  you can click here to purchase some beginners weights,  and they come with a handy rack for storage.  Resistance bands are a must have for at home gyms, and this workout! So if you need them hurry and get them, cause when we start the four week challenge in July, I'll need you to be able to fully participate.  Click here to purchase some resistance bands. Beachbody  has some that's under 10 bucks.  *win*

Please watch this video on proper squat and lunge techniques

Here's the workout:

warmup: 50 Jumping Jacks

  • Goblet Squats  5 sets for 12 reps
  • Split Squats with or without weight   3 sets for 10 reps
  • Standing Calf Raises 3 sets for 20 reps
  • Back Extensions 3 sets for 15 reps
  • Walking Lunges 2 sets for 20 reps
  • Leg Curls with (resistance bands) if no equipment do donkey kicks instead 3sets of 15
  • Sitting Calf Raises 3 sets for 20 reps
  • Hip Abductors 3 sets 20 reps each side
  • Sumo Squats 3 sets 20 reps

Wednesday, June 13, 2012

Leg Workout (Gym Goers)

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Here's a new leg workout! By leg I mean quads, hamstrings, calves, and glutes! This workout WILL bring the pain, and results! Rah!   

I’ve done this workout twice a week for little over a month and   I’ve seen major improvement in the appearance and strength of my legs.

This workout will be a part of my four week challenge, so get acquainted with this one.  This workout is most effective when done in a gym.   However, it can be done at home (Click Here to go to the at home version of this workout) you just have to be a little creative and use body weight for some of the exercises. If you prefer to workout at home I strongly suggest you invest in some equipment.  If you don't have any dumbbell's at home  and you are in need a nice beginners set click here to purchase a set of dumbbells.  They come with a  nifty rack too. =)   If you don't want to use dumbbells, use resistance bands instead click here to check those out! 
If you are an experienced lifter, or advanced with fitness, you can do cardio BEFORE this regimen, never after. Why?  After this one, your legs should be too fatigued to do any cardio. So get that cardio in before, better yet do an a.m. cardio session then do your leg strengthening in the p.m.  

Lets talk cardio!  With this workout I have two cardio options for you.  You can either do the fit chick treadmill incline workout  (Click here to see that)  only do the incline workout, NOT the strength training part.  Or you can do my HIIT routine called the booty builder (Click here to see that)  If you decide to do the booty builder do no more than 3 rounds.   I want you to be able to push hard through the strength training.   If you are a beginner skip the cardio altogether do 50 jumping jacks and jump right into the workout. 

Here are some tips:
     ·         Always keep your core tight when doing squats
·         NEVER allow your knees to go over your toes
·         Keep your  eyes forward
·         When squatting; mimic the motion of sitting down in a chair
·         Rest in between sets.  Beginners rest for 60-90 seconds,  experienced: you know your body!
*You will be squatting and doing lunges so please if you have any knee or lower back problems, get clearance from your doctor BEFORE doing this workout*
Watch this video on the proper squatting and lunge technique.

Here’s the workout

Barbell squats: Do 5 drop sets of the following reps: 8, 8, 10, 10, 15.   For the  first two sets of 8 use a heavy weight,  for the next two sets of 10 decrease the weight  5 to 10 pounds .  For the last amount of reps drop down 5 pounds and squat for 15 reps or until you're at failure.  If you don’t feel comfortable doing drop sets .  Just do 5 sets of the weight of your choosing for 12 reps.  You don't have to use a barbell  if you don't feel comfortable, you can use dumbbells, kettle bell, weight plate, or body weight.

These next two exercises will be a superset:

Standing Calf Raises with weight/Deadlifts do 3 sets for 12-15 reps .

*** resume singles****
  • Split Squats 3 sets of 10 reps
  • Walking Lunges 2 sets of 20 reps  
  • Leg Extension Machine, you will be isolating your legs. Curl one leg at a time. Do 3 sets10 reps each.
  • Leg Curl Machine Do 3 sets 10 reps each. 
  • Sitting calf extension machine 3 sets until failure.
  • Hip abduction machine 3 sets for 10 reps
  • Leg Press 3 sets of 10.Advanced peeps do 5 sets till failure.

Tuesday, June 12, 2012

Bicep/Tricep Workout

Here's my brand spanking NEW bicep/triceps workout. Whether you are a gym goer or you workout at home, this is your workout!

I'm currently constructing a 4 week challenge, this workout will be included, so get acquainted with this one. 

Choosing your weight: I always advise to "lift heavy" what I mean by lifting heavy is whatever your heavy is. My heavy for bicep curls is 25lbs... A friend of mine 15lbs.  Lifting heavy will not make you bulky it will actually lean you out. You have to want to be bulky to get bulky. Wanting it means taking the necessary supplements to achieve the 'bulky look' . If you're still afraid of lifting heavy, its okay. Do low weights high reps. Lift those weights until you feel that 'burn' your results will happen,  but not as efficiently.  Here's a very informative video on  lifting heavy vs lifting light. Please, watch this before picking your weight.

I created this workout to be done in super sets.  A super set is performed when two different exercises are performed in a row without stopping.  Example:  hammer curls/tricep kick backs  would be one set. You will perform this set for  10-12 reps each or until failure depending on your weight amount.  You will perform this superset 3 times through.  Hope that made sense! ;)   After you have completed this strength training workout do some cardio.  You can do the elliptical machine, jog, or do one of my treadmill workouts.  One of my fave's is the incline walk workout (click here to see that) BUT! I only want you to  do the incline workout not the strength training portion.  Or you can do this one:  the interval running regimen for the tread mill (click here  to see that) again, I only  want you to do the running regimen, do NOT do the other routine.

*This workout is to be performed in super sets.  Do 3 sets of each superset lift 10-12 reps or until failure.  Except the 21's. You'll do 3 sets of the 21's  but 21 reps each set.

*Warm up by doing so arm curls with a light weight to get those muscles nice and warm and begin!
*Rest in between sets.  If you are a beginner do 60 seconds of rest. If you're a more experienced lifter 30 seconds is fine.

As usual I will have video's on how to properly perform each exercise. If you are an in-experienced lifter please do not do these exercises without watching the video. 

Here's the workout

Warmup: bicep curls with a barbell (light weight) or hand weights  2 sets 15-20 reps

 Hammer Curls/ Tricep Kick Back   3 sets 10-12 reps

Bicep curls/ Tricep Bench Dips 3 sets 10-12 reps

21's (lighter weight)/ tricep press  3 sets  and only do 10-12 reps for the tricep press

Concentration Curl/ Laying tricep extensions 3 sets 10-12 reps

How to perform these exercises:

Hammer Curls

Tricep Kick backs

Bicep Curls

Bench Dips


Tricep Press

Concentration Curls

Laying Tricep Extensions


Wednesday, June 6, 2012

Activate Your Beast Mode Workout!

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Hello fitnation! I'm back with yet another workout.  I hope you all enjoyed the feeling feirce workout, I know I did! It was tougher than it looked on paper, thats for sure!  This new workout is a BEAST!  Hence the name "Beast Mode" You'll be doing 3-5 rounds depending on your fitness level. This workout really targets your abs/core! You should be feeling the after effects of this one the next day! Tip: when doing ab exercises DON'T HOLD YOUR BREATH!   For added muscle recruitment, exhaling forcefully as you exert, even pausing for a moment at the top of the sit-up, involves maximal abdominal muscle fiber involvement as they contract to help the lungs expel the air.

Read more on proper breathing techniques during ab work here:
Now let's get to the workout!

Beast Mode can be done in 3 to 5 rounds depending on your fitness level. These exercises are to be performed in circuit format (meaning one after another)  Equipment needed: NONE. Unless you have a jumprope for the 1 minute of high knees.

The workout

180 degree burpees  10 reps

Alternating Knee to Elbow touches  20 reps 

Santana Pushups 10 reps

Jacknife with medicine ball/weights or without 20 reps

Jump Rope/ High Knee running in place/ Jumping Jacks  (you pick)  do this for 1 to 2 minutes. 
Beginners 1 minute  Advanced 2 minutes
Take a sip of water and repeat 2-4 more times!

How to perform these exercises:

180 degree burpee's

Alternating knee to elbow

Santana Push ups


High Knees

Monday, June 4, 2012

Feeling Fierce Workout

O. My. GOD!  I haven't posted on my blog in awhile! Did you miss me? Did you miss my workouts?  I've been creating new ones on my hiatus so you're in for a treat.  I won't bore you with what I've been up to, cause more than likely if you are following my blog you're following me on Fit Chick's facebook page. It's great to be back, and I promise you, I'll be kicking your butt with my workouts more frequently.  Let's get to it!! WHOOP!

This workout will be done for 5 rounds for time. For time means you'll time yourself to see how long it takes you to complete this workout. It's not about speed though! Don't sacrifice proper form for speed. Remember  quality over quantity. All you'll need for this workout is weights,  a water bottle ( for sips throughout the workout), and bad assery! lol! ;)  I suggest scaling down your usual heavy lifting.  You'll be doing shoulder presses and bicep curls 20reps for each round, and since it's five rounds  I don't think I'll be doing 35lb shoulder presses for 20 reps and 5 rounds I'm just sayin'. However, if you can handle it --have at it...but still I don't recommend it!  I worry! As usual I will provide video's on how to execute these exercises properly--cause I care! *wink* and *smiles*  Bring that Fit Chick Fierce-ness! ;)

Warm up before you workout get those muscles nice and toasty. Start your stop watch and begin!

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THE WORKOUT:  5 rounds for time!
Squat to shoulder press 20 reps

Low Jacks (Squat Jacks) 20 reps

Mason Twists w/ weight 20 reps

Mountain Climbers 30 reps

Lunge w/ bicep curl 20 reps


Squat to shoulder press

Squat Jacks

Mason Twists

Mountain Climbers

Lunge with bicep curls
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