Tag Archives: body sculpt

6 Sculpting Exercises to Spring Into Shape

Photo by Thomas Garza Photography for DFW Style Daily

Photo by Thomas Garza Photography for DFW Style Daily

Hey Hey friends! I hope you had an awesome Easter weekend! I enjoyed some much-needed family time and good food. Also did quite a bit to shopping for equipment for the new GRIT Fitness Flagship Studio. It’s almost time for the Grand Opening – eek!

My sister and me after church on Easter Sunday!

My sister/workout buddy and me after church on Easter Sunday!

With warmer weather on the horizon, I want to share my 6 favorite sculpting moves to help us get “Summer Body ready! As a group fitness instructor, I get asked all the time, “How can I get more toned and defined?” The simple answer is, “Start strength training 2-3 times per week.” Now let me clarify, the 5-minute arm circuit with 1-3 pound dumbbells during spin or barre class doesn’t count. Our bodies need real resistance training with weights that are heavy enough to actually build lean muscle mass and increase metabolism. Also, there’s no need to worry about getting “bulky” with high repetition workouts, such as this one. So let’s get started!

For a super sweaty sculpting session, start with a 5 minute warm up jog. Then grab a pair of 5-10 pound dumbbells and complete 20 reps of each exercise below. Repeat the entire sequence 3 times. Be sure to stretch for 5-10 minutes once complete.


1. Squat with Upright Row – Start in a wide stance, with your heels pointing in and toes pointing out. Hold both weights down in front of your hips then lower into plié’ squat so that weights come near knee-level. Push through your heels to stand back up while driving your elbows upward so that weights come up to chest level. Repeat.


2. Reverse Lunge with Bicep Curl – Stand with you feet hip-width apart holding one dumbbell in each hand. Take a big step back with one foot, and then lower your back knee into a lunge position so that both legs make 90-degree angles. In the lunge position, curl both dumbbells up towards your shoulder for a bicep contraction. Lower the dumbbells back down by your side. Then push through your front heel to stand back up and step your back foot forward to meet the other. Repeat.


3. Push Up with Shoulder Tap – This is a body weight exercise (no dumbbells needed). Start in a plank position either on your knees or your toes. Do a push up and ensure your chest comes down to elbow height. Between each push up, tap your hand on your opposite shoulder alternating hands between reps.


4. Plank Row – Start in a plank position holding one dumbbell in each hand. Keeping your hips square to the ground, row one elbow up so that the dumbbell comes level with your chest. Lower the dumbbell and repeat on the other side.


5. Bridge Pose with Chest Press – Lay flat on your back with your knees bent and your feet flat on the ground. Hold one dumbbell in each hand at your chest. Raise your hips off of the ground into a bridge pose and then press the dumbbells up so that your arms are straight. Keeping your hips off of the ground, lower the dumbbells back to your chest and repeat.


6. Russian Twist – This is one of my favorite ab exercises! Start in a seated position on the ground with your knees bent. Hold both weights at your chest and lean back into a 45 degree angle. Twist your torso side to side and feel a deep contraction in your oblique muscles.

If you live in Dallas and want more sculpting exercises, join me and my team for a Body Sculpt class at GRIT Fitness.   Make it a great week!  xoxo, Brit

25 Women to Know + Body Sculpt Workout

hb_lookgood_logo

Happy hump day my friends!  This week is a bit of a bear – lots going at the studio and in my life!  On the bright side, Hello Beautiful, a leading pop culture site for today’s Black Women recently named me as one of their “25 Women to Know” – yay!  CLICK HERE to read the full article and my interview.

brittani 2 women to know

Photo by Hello Beautiful & ShareAntoinette Photography

On an unrelated topic, I’m really proud of the playlist I put together yesterday for my BODY SCULPT™ class, so I want to share it!  Here’s a link to it on Spotify.  Who would have known that Bills, Bills, Bills by Destiny’s Child is the perfect song to power through continuous bicep curls? 😉

Also, I created a home-version of my signature BODY SCULPT™ workout that you can do on your own.  This class is designed to fatigue each major muscle group and keep your heart rate elevated with a couple of cardio intervals.  Here’s the full class description.  BODY SCULPT™ is a very popular class format at my studio!  Give this home workout a whirl and let me know what you think.  You will need two 5-8 pound dumbbells to complete the workout.

Brit'sHave a wonderful rest of your day!  Remember, you hold the power the make it great!  xoxo, Brit

4-week Tone Up Challenge

Hey guys – meet one of my DEAREST college friends, Jan.   Many people think that Jan and I became friends because we were both varsity athletes, but I know that we TRULY bonded over our love for football players 😉

Jan now lives in Chicago,  works in the fashion industry and is constantly on the go.   She likes to workout but is looking for a plan to get her out of her usual routine and beach body ready for our summer vacay!

However, keep in mind that Jan only has time to workout for 1 hour each day and no more than 5 days per week.  Also, she a has a history of knee and ankle injuries so high-impact workouts are a “no go.”

That said, I put this 4-week plan together which incorporates several of the workouts and nutrition tips previously posted on GRITbyBrit.  Every week, Jan will provide you guys with an update on her progress and a picture of her body getting hotter by the day!  WISH HER LUCK – go Jan!

Links to workouts mentioned above:

  1. Six Pack by Summer Workouthttp://gritbybrit.com/2012/04/22/six-pack-by-summer/
  2. KILLER legs Workouthttp://gritbybrit.com/2012/04/23/get-killer-legs-in-your-living-room/
  3. Medicine Ball Workout: http://gritbybrit.com/2012/04/28/melt-fat-at-home-with-a-medicine-ball/

Melt Fat AT HOME with a Medicine Ball

  • Workout: Medicine Ball Melt Down by Brit
  • Duration: about 30 minutes
  • Calories Burned: 250 – 350
  • Focus: Total body toning, core strength, calorie burn
  • Commentary:  Using medicine balls are a FUN and EFFECTIVE way to change-up your home workout routines.  I like them because I can always find a new way to workout with them.   I highly suggest getting one of your own – you can buy them for pretty cheap ($10-40) depending on the weight.

INSTRUCTIONS: Do 4 rounds of the following circuit.  Between each round, do a 1 min cardio interval  (i.e. jumping jacks, squat jumps, high knees, ski jump side to side, etc.)  You can do this workout at home or  at the gym after or before your cardio training – ENJOY 🙂

    1.  Push ups (15 reps)with one hand on the medicine ball  – 2 rounds w/ right hand, 2 round w/ left hand
    2. Bicep curls (20 reps), holding the medicine ball with both hands
    3. Triceps overhead extensions (20 reps), holding the medicine ball with both hands 
    4. Loop through lunges (20 reps), 10 on right leg and 10 on left leg; step one leg forward into a lunge position, pass the medicine ball under your front leg from one hand to the other, bring the ball back up over you head and pass to the other hand, repeat (see example at the bottom)
    5. Wall sits (45 seconds), with lateral shoulder isolation, hold the medicine ball straight out in front of you with both hands while holding a wall sit 
    6. Berry pickers (20R, 20L), holding the medicine ball with both hands  – lie on your back, bend your knees, rise to a crunch position and twist left and right so that the ball touches the floor on each side
    7. Plank on medicine ball (45 seconds) – 15 sec w/ ball under right hand, 15 sec with ball under left hand, 15 sec with ball under both hands
    8. Superman extensions (20 reps), lie face down on your stomach holding the medicine with both hands out in front of your forehead,  raise the ball up about 4 in. from the floor, squeeze your back muscles, repeat.

Example: Loop Through Lunge

Shorts Season Shape Up!

  • Workout: Shorts Season Shape Up by Brit
  • Duration: 45 min – 1 hr
  • Calories burned: 350-500
  • Focus: LEGS – Glutes, Hamstrings, Quads, Calves

Commentary: It’s almost Summer – yeah buddy.  That means your thighs and booty are begging for public exposure, ha ha!  In all seriousness, I have an intense addiction to denim cut off shorts – pretty sure I wear them EVERY single day in this Texas heat.  That said, I do have to make sure to spend some extra time toning and tightening my leg muscles – specifically the booty, thighs and calves.  Here is a hardcore leg workout that I put together to help you tighten your tush and firm up your legs just in time for summer.  Do the workout 2-3 times per week for 4 weeks along with your moderate/high intensity cardio sessions and you should be ready to rock your booty shorts!    Enjoy 🙂

Instructions: This workout is a “super set”.  That means you will do each “SET” 3 times, then move on the to next set.  Between each set, jump rope or do jumping jacks for 1-2 minutes to keep your heart rate up!

Example: for Set 1, do the Squats then immediately do the Reverse Lunges.  Take a quick rest and then repeat 2 more times.  Once you have done the set 3 times, jump rope or do jumping jack s for 1-2 minutes.  Then move on to set 2.

Me after my 2 hour Saturday detox!

For the past year, I’ve committed my Saturday mornings to detoxing my body and catching up on missed workouts.  My personal detox routine = 1 hour TurboKick class + 1 hour weight lifting class (Barbell, Body Pump, Power Sculpt, etc.)  I like doing my detox in group fitness classes because of the music and positive vibe of working out with other people.  However, you can do your detox routine however you like.  For example, go running outside for an hour and follow it with a 1 hour weights circuit.

Here are the details of my 2-Hour Saturday Detox Workout Regimen:

  • Duration: 2 hours
  • Formula: 1 hour of high intensity cardio (breathing heavy) + 1 hour of total body resistance training (lifting weights)
  • Calories Burned:800-1200
  • Location: Preferably a gym or fitness club with Group exercise classes
  • The Facts: The American College of Sports Medicine recommends 30 minutes of cardio 3-5 times per week and 30 minutes of muscular strength training 2-3 times per week.  Check this, if you do a 2 hour cardio + weights detox routine, you’ve knocked out over 50% of your weekly exercise needs.  So, try the 2 hour detox  and your Saturday’s suddenly get sweeter 🙂

What’s your “detox workout’ formula?