Tag Archives: workout routine

Fun Partner Workout: 20 Minute Buddy Boot Camp

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Me and Maria (follower her at marlizrowe.com) demonstrating partner planks w/ alternating high fives!

Hello friends!  As usual, I hope this post finds you joyous and well!  I’m gearing up for a wonderful week ahead… writing out my “To Do” list, making playlists for my classes and drafting our weekly newsletter.  Lately I’ve incorporated several parter exercises into my classes at GRIT Fitness, and I’ve been amazed by the positive response!  My classes love the personal interaction and the energy is through the roof.  This gave me the idea to create a “Buddy Boot Camp” partner workout that my clients (and you) can do on your own.  See below!

Brit's

No equipment is required to complete the workout, all you need is a friend!  Here’s a brief explanation of the 5 exercises in the circuit:

  1. Plank Hold w/ alt. High Fives (Core + Upper Body) – Hold a straight arm plank position facing your partner.  While keeping your core tight and hips square to the ground, give each other a “high 5” with alternating hands.
  2. Squat Jump w/ Turn (Cardio + Legs) – Facing your partner, squat low and when you jump up, turn and face away from him/her.  Then squat jump and turn and face your partner again.  Keep repeating continuously for 1 min.
  3. Iso Squat Hold & Hi Knee Run In Place (Cardio + Legs) – One person holds a deep iso squat with both arms extended out in from of them, parallel to the floor.  During this time, the other partner does a hi knee run in place and tries make his/her knees to touch their parter’s hands.  Switch positions at the half way point (30 seconds in)
  4. Plank & Agility Footwork (Cardio) – One parter holds a forearm plank (hover position) while the other partner has to hop over his/her legs. Switch positions at the half way point (30 seconds in).
  5. Straight Leg Throw Downs (Core) – One partner lies down on her back with legs straight and holds onto the ankles/calves of her partner who is standing up behind her shoulders.  The lying down partner raises both legs up off the ground so that the standing partner can catch them and try to throw them down.  The challenge is for the lying down partner to not let her legs touch the floor while the stand partner throws them down.

After this workout, you and your friend should be covered in SWEAT & SMILES!  I’m big believer that workouts are more fun and effective with done with a partner – two are better than one 🙂

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GRIT Fitness Instructors: Me, Maria, Melissa & Annabel chillin’ at the pool after a fun day of sweat and smiles!

Last but not least, if you live in Dallas and want to join a super fun, FREE Buddy Boot Camp, Maria and I are hosting a free class at the Westin Galleria Dallas on Sunday, September 13th.  RSVP NOW to join the fun!  Wishing you a wonderful week.  xoxo, Brit

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15 Minute Fat Burning Barbell Workout

Hey gang!  Hope you’re enjoying a wonderful weekend full of relaxation and sweaty workouts.  I am!  Today I went to Turbo Kick class (my fav) for 1 hour of high intensity cardio exercise.  I usually stay for the Body Pump class for strength training after my cardio workout.  Today I was running low on time, so I got to the gym early and did this super efficient 15 minute Fat Burning Barbell workout instead.  This workout is considered “fat burning” because it’s designed to efficiently fatigue the some of largest muscle groups – glutes (booty), quads, hamstrings (legs), lats (back) and delts (shoulders).  It’s great to add to the end or beginning of your cardio workout.

Before Turbo Kick class gettin' my strength and toning on!

Before Turbo Kick class gettin’ my strength and toning on!

When weight training, most of us ladies immediately crank out  crunches or grab light dumbbells and do arm exercises.  This is great for toning, but if you want to transform your body into a fat burning machine you must fatigue your large muscles.  The large muscles exert the greatest amount of energy and burn a ton of calories in the process.  Better yet, post-workout they continue to burn calories to repair muscles, thus increasing your metabolism! FYI – metabolism is the rate at which your body burns calories.

So without further or do, here’s the workout – I encourage you to try it.   I also included some instructional photos from this morning 🙂

Enjoy transforming your body into a sexy, strong fat blasting machine!  xoxo, Brit

15 Min Fat Burning Barbell Workout

 Instructional Images

Deadlift

Deadlift

Squat

Squat

Shoulder Press

Shoulder Press

Low Row

Low Row

High Pull (Upright Row)

High Pull (Upright Row)

Give your Body Some Love on #GivingTuesday with this 3 by 3 Custom Cardio & Strength Training Circuit

Hey gang!  In honor of #GivingTuesday, here’s a legit total body workout that you can do as a gift to your mind, body and soul.  I designed the workout and tested it  this morning – I loved it!

Note, that you will need a Bosu Ball to complete this workout.  The 2nd set of exercises includes Bosu Planks and Bosu Burpees.  Here are links to some instructional YouTube videos in case you’ve never done these exercises.

The entire circuit, including the cardio warm up, should take you about 45-50 minutes.  You will be sweaty!  Overall, expect to burn about 500 calories. Enjoy and let me know how it goes.  Lots of luv, Brit

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Sexy Shoulders Resistance Workout for Women

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Happy Saturday Ladies and Gents!  While I love you both equally, I designed this workout especially for the ladies.  I think many of you can empathize with the how hard it is to find a challenging shoulder workout that isn’t catered towards bulking up (i.e. 4 set of 5 military press at 50 pounds). Come on, I don’t want to look like I can pick up my date, I just want to be able to rock a nice sleeveless blouse during my date.  However, let me caveat my last statement by clarifying that even if we don’t want to bulk up, we must still lift a weight that challenges us.  If it doesn’t challenge us, it doesn’t change us! Don’t be afraid to pick up a pair of 10-20 pound dumbbells when doing my “Sexy Shoulders” workout.

sexy shoulder workout for women

While I created this shoulder workout just for the ladies, it’s a great workout for men as well.  Unlike my other arm workouts, this routine solely focuses on the shoulder muscles instead of the entire arm.  It’s a great way to isolate the shoulders and really build some definition.  For best results, do this workout  2 times per week along with 30 minutes of cardio for 4 weeks.  Enjoy and let me know how it goes.

Lots of luv, Brit

5 Day Resistance Workout Routine! 5 days, 5 unique workouts to work each specific muscle group

5 Day

Hey Guys!  Hope you had a great weekend.  So my “fit friend” and fellow blogger Laura (author of http://www.50by25.com/) gave the great suggestion of creating a weekly resistance workout plan for my blog followers.  The plan incorporates very targeted workouts that each focus on a specific muscle group.  None of the workouts are full-body circuits (i.e. my infamous Tummy, Booty & Thighs circuit that you guys love so much).

So, the idea is that you need to complete the entire weekly plan in order to get a complete, total body workout.   At the beginning of the week, you work the larger muscles groups and then later on in the week you work the smaller ones.  This sequencing allows you to get some fierce fitness going on by really exhausting and fatiguing one muscle group at a time.  Doing so requires greater muscle repair and consequently, the development of more lean muscle mass.

For best results, complete the following plan in addition to 2-3, 30 minute cardio workouts.  Enjoy and let me know how it goes!  Lots of luv, Brit

Monday

Tuesday

Wednesday

Thursday

Friday

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Reach for the Stars! Plyo Workout

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Here’s your workout of the week! This workout is all about Plyometrics (jumping).  I love jumping exercises because they really get your heart rate up and strengthen your legs.  However, if you have knee problems, be careful as jumping is NOT advised for you.  This workout requires no equipment so it’s great to do during commercial breaks – enjoy;)

Shoot for the moon, even if you miss you’ll land among the stars!  Lots of luv, Brit

Reach for the stars

#OperationBeachBody Series Starts Now! Hardcore Leg Workout with Lavon

opbeachbod with lavon

Hey gang!  I’m starting a new series on GRIT by Brit to get you right and tight for the summer #OperationBeachBody!  Every few days I’ll feature a specially designed workout specifically made to get you ready for the beach!

Our first #OperationBeachBody workout comes from my friend, Lavon Washington!  Like me, Lavon (pictured below) is native Texan who recently moved to New York City.  His passion for fitness and wellness started by playing sports when he was really young and continued as a he was college football player.  Now, Lavon competes in body building competitions and does a little fitness modeling as a side hustle to his full time Mergers & Acquisitions career.  Above is the fierce leg workout that he did earlier this week and was kind enough to share with us.  Try it for yourself to get ready for short shorts this summer!

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