Metabolic Circuit

This was our workout from yesterday. It was tough and quick! We finished in about 23 minutes including a cooldown but only did 3 rounds of the Strength part. Want a longer workout– add that 4th round! You want to go as fast as you can with proper form to keep your heart rate up. Also make sure to use a weight that is challenging for you. We used #15’s for lunges, #10s for up and downs. #15 for Squats and #20 for tricep extension. We probably could have went a bit higher with them all but it has been 2 weeks since we had been together to workout so I started them off easy. 😉

Metabolic Circuit

Great Body Weight Workout!!

I didn’t get around to posting a workout yesterday, so thought I would post the one I did today. I was SUPPOSED to do Obstacle Training, but a few of my workout partners canceled so I opted to do something a little more less strenuous as I was having a LOW energy day, but knew any kind of workout would do me some good! Check out the workout below and give it a try!!


50 Sumo Squats

40 Step Ups

30 Frog Jumps

20 Squat Leg Lifts

10 Heavy Rope Slam Burpees

10 Step Jumps

20 Tricep Push Ups

30 Pull Ups

40 T Ups

50 Star Crunches

**Nothing to do the pull ups with? Do Renegade Rows instead! No heavy ropes, just do burpees! No steps to do step jumps, do knee tucks instead! Enjoy!! NO EXCUSES!

Memorial Day Workout

I first want to start this off by saying a HUGE thanks to all the men and women that dedicated their lives to keeping us safe! Without them, who knows where we would be in our world today!

Here is a workout you can do to HONOR them!! It’s the least you can do for all that they gave for us. 😉

Memorial Day Workout

Bodyweight Cardio Challenge!!

Not sure if have mentioned this enough, but I do not like cardio. Especially on any type of machine or when it comes to running. Yes, I do it, but do not like it. I would much rather prefer to so some form of bodyweight cardio. It’s not as boring, its multi-directional so works my body in different ways and it can be much shorter with the same benefits.

So as I sat at my desk for almost 8 hrs today, I decided I needed to get up and move and since it’s raining outside and I didn’t want to go do intervals on the treadmill, I decided to come up with my own workout.

THEN I thought, why not make it a CHALLENGE!!! Make it even MORE fun!! 😉

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Make sure to do a warm up  before you begin!! I did some inchworms, spiderman t-ups, forward lunge extensions, hip rolls and hip extensions.

Then I set up timer online and took off! My goal AND yours is to complete this in under 10 minutes. I finished it in 8:46 seconds!! Now its YOUR turn!!! 

Come back and post your time and let me know how well you did! Get it done girls!! 🙂


Here is video of the exercises in case you are unsure of how to do them correctly.

All Bodyweight Workout Kicks BUTT!

Some of my clients and I did the Spartan Race a few weeks ago. It was a great time and I set a goal for us to finish in less than 2 hours and without the lightening delay of 40 minutes, we definitely would have made that goal! Kudos to my Fit Chicks!!

20490_10152885658602029_4012091594349621504_nReturned from the Spartan on a Sunday to pack and get ready for a trip with my hubby to Biloxi, Mississippi for a work trip for him, and vacation for ME!


We were gone from Monday until Thursday late. I had early morning Friday and missed my Fit Chicks!! But I was pretty tired and still a bit sore from the Spartan Race. Yes I STILL have bruises and it was 11 days ago!

So for MY workout I wanted something not TOO aggressive but enough to get my body moving, my heart rate up and work my entire body. Here is what I came up with:


We rested for 1 minute half way through, so after round 2. It was rough but good!! Felt good after and was glad I had done it.

NO equipment necessary which is good for a travel workout!! Enjoy!


Metabolic Fat Buster!

Here is what we did yesterday in my workout. It pretty much covered all areas of the body and whooped my butt! Especially after only having one workout in after an entire week off! The finishers at the end elevated my heart rate nice and high, for a longer metabolic burn for hours after the workout!

We used sandbags that were about 35# for the lunges and clean and press burpees. Used a 18# KB for goblet squats and tricep overhead. Used our awesome gymboss timer for the finishers!

Metabolic Fat Buster

Give it a try and let us know how it went! Need some demos for the exercises mentioned above, comment below and I’ll video it for you!

Want more workouts like this? Check out our Metabolic Fat Burner Workout Program!


Total Body Kicker!

Looking to get in a total body workout?? Check out this workout! It can be done with or without weights!! If you are not using weights, try to kick up the pace, but always keeping good form! Adding weights, slow down the reps and focus on that form!! You will feel this one EVERYWHERE!! Enjoy!!
Total Body Kicker

Climb The Ladder!

Are you ready to work your entire body with nothing BUT your body weight?? We have done something similar in our Fit Chick Express workouts and I can tell you it’s a toughie! Start off with the strength part, give yourself a 30 second break, get some water and then start the finishers!!

Come back and let me know how it went!

Climb The Ladder

Tuesdays Twisted Challenge — INSANITY!

Good morning! The weather is a bit drab here this morning, so I thought you might need something to get your warmed up! It’s less than 13 minutes long.

I have been know to be a bit insane at times, especially when it comes to my workouts. So I thought how about a good ol’ cardio INSANITY workout for you?? Yes!!! It’s a “warm up” of what’s to come in the next month for one of our new products!!

It kicked my butt, literally! (forgive the coughing during the workout, still recovering from being sick).  Make sure to go at your own speed unless you need a push, then keep up with me! Keep moving during the 10 second break (as you can see I did) to bring your heart rate down quicker.

You can just follow along with the video posted below if you wish–! Report back and let us know how you liked it. 🙂


Lucky 7 Workout!!

st-patricks-day-clip-art_1424950256Happy St. Patrick’s Day!! I have a bit of Irish in me so I thought it would be fun to share a Lucky 7 Workout with you to celebrate this day!!

I would have videotaped them today but I am feeling a bit under the weather, so if you need demonstrations, check out youtube as they have lots of them there!

Good luck and enjoy!

Lucky 7 Workout!