Pull-ups can be one of the most challenging bodyweight exercises you can do! It is a compound movement that builds strength in the back, biceps, forearms, grip and a beautiful V-taper.
Sand, surf and sweat! Blast fat and build muscle at the beach!
Traveling provides a break from traditional gym workouts. The beautiful beaches in Tulum, Mexico are the perfect setting for a beach workout. It’s a Fit Chick’s Paradise!
This full-body circuit combines explosive plyometric movements that work the legs, fire-up the metabolism and mat exercises to challenge the upper body and core.
My goal for this beach workout: short bursts of high intensity movements, followed by 30-60 seconds of recovery for two rounds.
Sand provides an unstable surface to push off, so it really cranks up the intensity! Doing these exercises barefoot in the sand will also work the smaller intrinsic muscles of the feet. If you’re not accustomed to exercising barefoot, you may want to start a bit more conservative on the jumping movements until your feet get more accustomed to the sand.
This workout is quick! After all, if you’re on vacation, you have other things on your agenda; enjoying some amazing food, relaxing on the beach or visiting the local ruins!
FITastic travels, Friends! xoxo
Special thanks to Hotelito Azul for the beautiful accommodations and hospitality!
As a professional physique competitor and trainer, I rely on resistance training to build and shape my clients’ physiques. I use the TRX suspension trainer often as a warmup and/or finisher. During our Quarantine time, I’ve used my suspension trainer more often than usual in my workouts. This upper body and core workout was really challenging! I did 3-4 sets of each exercise with rep ranges varying from 8-12.
Building width and depth in my back is a priority in my training. I started with pulls in a variety of angles to target different areas of my back.
- Pull ups – upper back and lats
- Inverted pull-up neutral grip – mid back
- Inverted pull-up reverse grip – lower lats
- Reverse fly – rear delts and upper back
Next, I moved to pushing movements and arms
- Chest press – chest and front delts
- Triceps extension
- Biceps curl
- Y- raises – mid and rear shoulders
Finally, these core exercises required not only core stabilization but shoulders and arms as well!
- Plank to pushup
- Pike ups
- Tuck ups
- Oblique crunch
- Mountain climber
I bought my TRX Suspension Trainer at https://store.trxtraining.com/products/trx-home-gym/
There are many tools that help you do efficient and effective workouts from anywhere! Creating programs that set my clients up for success is my priority. Home workouts are the no-excuses way to stay active in the convenience of your own home.
Stay healthy, Friends!
Oh if it were only that easy! If you’re like me with a mile long to-do list, I go into fit girl survival mode on the regular basis. That’s why I love working with women who are driven and determined to be the BOSS of their days! Preparation and flexibility is key to success. I’ll admit I’m a little, okay.. maybe VERY obsessive about things I’m passionate about. Planning my workout time and food options are at the top of that to-do list I mentioned earlier. After all, happy Mom = happy home! Getting up early to do cardio used to be something I dreaded. Honestly, it has become a mind-clearing time that allows my day to be more productive. Not to mention, the metabolism kick-start that leaves me feeling more energized! Take your ME-time whenever you can get it. Even if it means setting the alarm thirty minutes earlier to get a 20 minute sweat session in before you tackle the rest of your adventures. If you really want to change your body, incorporate weight training 3-4 times a week! With the right plan, you CAN be successful and see results. Be the BOSS of your day and make it happen!
I often get asked where I find motivation to get my workouts in and eat healthy. Sometimes it’s the little things like my room key from Olympia that I turned into a magnet on my refrigerator which holds special notes from my daughter. Most days, I’ve got my game face on and I’m ready crush it! But, the truth is, some days I’m simply not motivated. I have to make the decision to stay up late to prepare my food, schedule in time for a workout and actually do it! The act of movement and starting the action puts me in a better mindset and once I get going I feel more energized. There will never be a perfect time to start and you’ll never feel ready. But, when you put the wheels in motion, it does get easier! Some of the best workouts I’ve had are when I didn’t overthink or plan, I simply jumped in, did a mental reset and BAM… felt amazing!! A few things I do the night before to launch my day for success:
- Plan what I’m wearing to the gym. Socks, undies, shoes, all of it! This leaves no room for procrastination and trying to pick out your outfit.
- Pack food, supplements, protein, water, etc. so that it’s ready to grab and go when you head out the door.
- Headphones charged and in gym bag!
- Pack an extra set of clothes for post-workout.
- Game-plan for the workout. Muscle group(s) & cardio. I don’t get to detailed with this, but I do have a workout focus or goal everyday.
YOU are worth it! Taking time for yourself is not selfish. Plug into audio books, music, inspiring friends who motivate you, and before you know it… one day you’ll look back and wonder why it took you so long to get started!
Keep in touch! Share what motivates you and tag me on social media @vicki_fit!