Get sweaty for the US

So unless you live under a rock or hate our great nation you would know that yesterday, the United States Men's National Soccer Team won a pretty important game in the World Cup Group Stage.  So in honor of their win I wanted to share a workout that would make you nice and sweaty just like our boys in Red, White, and Blue were.

Here are examples for each movement so you look like a pro - just like the soccer boys.

::Down Dog Abs
::Side Lunges 
::Dumbbell Woodchops
::Tricep Push-ups 

Also, check out this reaction a Portland news anchor had on live TV when he realizes the US just scored their second goal that would give them the lead and win. You can watch the video clip here.

But no really, do this workout for not only US Men's National Team, but for our Country. It is what our Founding Fathers would want.

Cheers! 

<3 BB 

Legs day, bro

It's another Tuesday in May which means you guys get another favorite workout of mine!!!! Today we are talking about faovrite leg movements with our girls, Kait, Rebecca, and Chelsea! When it comes to leg movements, I am a simple girl with simple tastes. I don't need fancy machines or anything like that. Just give me my body weight and maybe a squat rack or some dumbbells. For today's circuit all you need are a few dumbbells and your body. (but then again, you always need your body to workout).  This workout features both cardio with the jumping movements and strength with the dumbbell movements. 

As always, here are links to videos that show you how to do the movements. I have yet to get the courage and make videos like Jessi. 

:: jump squat 

:: dumbbell thruster - because I can't resist at least one full body movement.

:: lunge jumps

:: dumbbell curtsy lunges 

Let me know how sore your legs are after this workout!! 

Cheers! 

<3 BB 

planks on planks

Guys! Guys! Guys!

When I found out that Kait the great! was co-hosting a cool fitness link-up, you know this girl couldn't say no. My girl Kait from Kait Makes A Run For It, Rebecca from Getting To The Show, and Chelsea who blogs over at Delipsch are hosting a challenge to show off your favorite fitness moves during the month of May. Today's calls for sharing your favorite abs movement.

Hands down my favorite movement would have to be any variation of the plank. Why planks?! Answer: because they work than just your core. It may not look like it, but Planks are pretty much a total body exercise. Plus, there are so many variations you can do with the plank, so you'll never get bored. Besides the regular plank, you have:

-Push-up to Plank Rows

-Side Planks

-Plank Row to Burpee

-Alternate Plank Push

-Cardio Plank

-and so, so many more. 

Here is a great plank circuit from PopSugar Fitness to try out. If you need to know any of the movements you can find them here.

And don't worry, I found you a great playlist to keep your mind off the planks while you're doing the circuit. I am so kind, I know.

Take me home from Vickaela on 8tracks Radio.

Now go get your twerk plank on!

Cheers!

<3 BB

dirty 30

Guys,

I threw the javelin a bunch after I was done coaching on Tuesday and I am sore today. My abs and shoulder forgot what it was like to throw the javelin a lot, not to mention my hip flexors are sore from all the crossovers. On top of being sore I keep coughing because of allergies and every time I cough my abs get angry at me. Lammmmme. Since misery loves company and I want everyone to suffer and be sore with me...I decided to share a workout today! You're welcome :) 

Here are videos for each movement in case you're unsure.

//KB Swings
//Russian Twists 
//Push Press
//Air Squats 
//Bent Over Rows
//Plank Knees to Elbow 

PS. This playlist from The Skinny Confidential will go great with the workout, too.


Don't say I never do anything for you!

<3 BB

happy march madness

Yeah, yeah, yeah, Spring is here... hooray I guess. More importantly it is officially March Madness, people. Get excited. I might even go as far as to say that March Madness may be better than Christmas and you know how much I love my Christmas. 

In honor of all that is today I have a little circuit that will help you spring into March Madness see what I did there? It's a play on words.

Also, I have a confession - I didn't run on my lunch yesterday....but I did complete a circuit similar to this when I got home. So that kind of counts right? Make me run today, please. 

Here are the movements if you're unsure about any of them:

//high knees
//butt kicks
//mountain climbers
//jump squats
//burpees 

Cheers to getting sweaty in honor of all the Madness.

<3 BB

new year, new circuit

So yeah, the holidays happened. Brad's birthday happened... And I am going to be honest, lately I have had more sugar than I usually do. I have also had more headaches too. Weird concept - eating crappy will make you feel crappy.

Now I am not going to apologize or feel bad for the delicious goodness that was Brad's birthday treat. Hello French Toast Sundae featuring vanilla ice cream, bananas, caramel, and walnuts...but I will be better today. Also, side note if you're in Portland check out Tasty n Sons. So good. 

Anyway, enough about the sugary goodness that makes me feel like garbage after I eat it...I came to this little space of mine today to share a circuit with any of you that are feeling like they need to jump start the new year with a new sweaty circuit. 

Enjoy! 

<3 BB 

circuit fun

Guess what day it is..... hump day..... Well technically it is hump day, but I was going to say Workout Wednesday!!!! Either way, get excited because I have a workout to share. All you need is a kettlebell or even a dumbbell would do. 

//Here is how the kettle-bell swings should look. 

//Here is a reverse lunge. This movement really targets your core and glutes.

Depending on your fitness level you can provide yourself with a lot of variation for this one circuit. To make it harder you can increase the number of rounds/reps, use dumbbells with the reverse lunges, or add additional movements. You can also decrease the number of reps/rounds or do your push-ups from the knees to scale back.

Enjoy! 

<3 BB 

get sweaty

You know what is annoying...When you have a good workout, but you can't wear your Nike FuelBand so you don't meet your goal for the day. Or you do a tough workout, but it isn't a lot of arm movements, so your FuelBand still thinks you're a lazy, fat a**. Take last night for example, I went swimming, but didn't want to take my FuelBand in the water, because I can't afford to buy a new one if it dies on me. Since I didn't wear it for my workout and didn't get a chance to do much during the day, because of work, I didn't hit my daily goal and now my streak life is over! Wahhhhhh. That is the worst. I know, my life is so hard, pray for me.

Ok, I am done complaining, I think....Besides the point of this post today was to share a workout with you guys that I did recently. It's another one where you don't need a lot of gym equipment.  Just a jump rope and your body weight and if you don't have a jump rope you can easily substitute the double unders with another movement (lunges, short sprint, etc). Basically, what I am saying is you don't have many excuses to not do this workout.

I used the med ball during my squats and did a push press at the top of each squat if you want to get really wild (like this)! This workout will leave you sweaty.  You can also add rounds or additional movements to it if you want to do more! (Riveting stuff, I know).  I attempted a run after, so I just did the 5 rounds of the circuit, because I am a weakling. 

Cheers to getting sweaty! 

<3 BB