Day 1 Warm-up: 30-20-10 Jumping jacks hip bridge marches squats Strength: Back squats- 3 x 15. Take a few sets to work up to a moderate (and pretty) set of 15. Leave ~2-3 reps in the tank. Pretty over everything- if your form starts to go at any point, lower the weight. It’s pretty or nothing. Rest ~45 sec between … Read More

September Open Gym

“A true test of a man’s character is what he does when no one is watching.” –> Would you skip sets, reps, and rounds if you were in class? Would you mix and match so that it’s only things you enjoy doing? Probably not. You owe it to yourself to do the work as written when you’re solo as you … Read More


Day 1: you will spend a bulk of your time working on the warm-up and prep movements. The work is short today- but meant to be intense. Remember- as duration goes down, intensity increases. Do not skip the warm-up or half-ass it, it’s just as (if not more) important than the work itself. warm-up: >trace ABC’s with ankles- slow, controlled, … Read More

June 24

Warm-up: 20 supermans 20 alternating bird dogs- back stays flat, bellybutton pulls towards spine, no movement through hips or spine. 10 scap pushups 10 regular pushups Strength part 1 5 rounds of: (yes, 5.) *8 bicep curls *8 skull crushers– pack shoulder blades hard into the ground, NO MOVEMENT through shoulder joint- only hinge from your elbow. Elbows point straight … Read More

“I’m over 40, should I be lifting weights?”

For a long time, I let my age hold me back when it came to being the owner of a fitness-based business. Many, MANY women scoffed at me, while looking over their librarian-esque reader glasses, telling me that I was simply too young, and they were simply too old to begin to lift weights. So, back to the recumbent bike … Read More