Holiday Travel Workout – 20 Minute Circuit

Hello from sunny St. Petersburg Florida!  I’m enjoying an awesome Thanksgiving Holiday vacation with my family – lots of college basketball, fun in the sun, beach time and good meals.  That said, I’m doing my very best to squeeze in at least a 20 minute workout every morning so that I’m not sucking air when I get back to GRIT Fitness next week.

Above is the 20 minute workout I did yesterday on the stairs outside of my hotel.  Remember, you don’t fancy equipment or a gym to get an effective (and fun) workout in.  You just need energy, passion and a positive attitude….like with all things in life 🙂  Below is a peek at my post-workout SnapChat.  (I was clearly feeling the burn)  Enjoy!  xoxo, Brit

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Fun Partner Workout: 20 Minute Buddy Boot Camp

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!

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 🙂

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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25 Women to Know + Body Sculpt Workout

Photo by Hello Beautiful & Sharea Antoinette Photography

 

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.

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's

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

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Home Workout Routine & Video for Agility Drills

Hey Gang!  Here’s your workout for the week.  I wanted to change it up and incorporate some new moves that I don’t typically do so I designed this 20-25 agility drill circuit.  You can do this workout in your living room – no equipment required.  I promise you will be sweaty by the end and your legs and glutes will get a good burn.  For best results, move from one drill to the next without resting – only rest at the end of the circuit as instructed above. If you have knee issues, it’s probably best that you pass on this workout as it requires lots of jumping.

You guys seemed to like the instructional video from my Hardcore HIIT Workout last week, so I made another for this agility workout.  Feel free to watch me demonstrate the moves if they sound at all confusing.  Also, be sure to blast some of your favorite jamz while doing this workout (makes it so much more fun!)  Expect to burn ~250 – 350 calories.  ENJOY!

Luv, Brit

Here are some more of my sports drills & plyometric workouts:

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Hardcore HIIT Workout

Good afternoon friends!  Here’s a HIIT workout I designed to really kick our butts into gear.  HIIT stands for high intensity interval training – it’s the most efficient way to burn calories and strength train at the same it.  This workout is quick and effective.  No equipment required so you can do it in your living room, just like I did.  It’s the perfect solution for days like today when my schedule is completely full with teaching classes, making playlists, meetings and writing blog posts.

As an added bonus, my mom came over this morning and helped me make this instructional video. Yay!  Now we can sweat together 🙂  I hope you enjoy the workout.  Let me know how it goes!

Here are some more of my HIIT workouts:

Last but not least, the winner of my Lorna Jane product giveaway is Lisa!  She works hard as full time as a nurse and a single mom of 4 and plays hard by incorporating extra time playing with her kids. Congrats Lisa!  Email me your mailing address to brit@gritbybrit.com and your prize is on it’s way.

Wishing you a wonderful rest of your week!  Lots luv, Brit

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DIY Cardio Kickboxing Workout – Have fun, get sweaty, blast calories!


Hola Friends!  Hope your week is off to a good start.  It’s Tuesday, which for me means workout time!  Most of you know that I’m huge fan of cardio kickboxing (Turbo Kick in particular) so I wanted to create a DIY kickboxing workout that you can do in the comfort of your own home.  All you have to do is turn on a 30 minute playlist of your fav upbeat jams and then rock out as you power through these exercises…

This workout requires NO equipment.  However, you can wear weighted gloves for some simultaneous muscle toning.  For the best cardio conditioning, try to complete the circuit four times in 30 minutes (this includes 3 – 2minute rest sections).  Stay light on your toes and keep your abs engaged with each exercise.  You can expect to be super sweaty and burn 350-450 calories.  For a little extra entertainment value, here’s a video of me rocking out some cardio kickboxing at Turbo Kick last Saturday.  Now it’s your turn – enjoy!  Luv, Brit

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Living Room Workout: Brit’s Head 2 Toe Tone Up!

Spring 2014 GRIT by Brit Pics 014

Hey Gang!  Here’s your workout for the week.  I made up this routine while chillin’ at my parents’ house.  Lately I’ve been all about multitasking.  So while we were watching the Winter Olympics I simultaneously cranked out these 5 super effective, body sculpting moves.  This is a great workout if you’re short on time, have no equipment and want to focus on strength and toning.

Like most of my workouts, this routine is “circuit style” which means you need to move through each set of exercises fairly quickly with minimal rest.  Doing so helps elevate your heart rate and ensure you burn max calories while building muscle strength.  These exercises work all of our “problem zones” (i.e. thighs, abs and arm flab).  For best results, do my Head 2 Toe Tone Up 2-3 times per week for 4 weeks along with your cardio workouts.  Enjoy and let me know how it goes!  Lots of luv, Brit

Head 2 Toe Tone Up

Instructional Images

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Single Leg Lunges

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Plank Knee Pulls

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Decline Push Ups

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Tricep Dips

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Slow, assisted calf raises

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Bringin’ Sexy BACK!

Hilary Swank is def a fit chic – I’m sure she pumps iron for this sexy back!

  • Workout: Sexy sculpted back workout by Brit
  • Calories burned: about 200
  • The facts: Strengthening your back enhances your posture which makes you look taller and leaner – YAY!  However, when working your back, it’s critical to work the opposing muscles which are your pecs (chest).  Therefore, I’ve included some push ups to work your chest.  Most importantly, if you want results you must PUSH yourself and PUMP UP the weight during  this workout – YOU WILL NOT GET BULKY!  You need to choose a weight heavy enough that you can only get through 8-12 reps.  If you can easily do more than 12 reps, you are not lifting enough weight and your muscles are not getting enough resistance to actually change shape!
  • Instructions:
    • Use medium to heavy hand weights to complete this workout (5-15 pounds for the ladies, 10-30 pounds for the fellas)
    • Complete 3 cycles of each super set alternating between the 2 exercises in each set.  For example, in Super Set 2, go back and forth completing the low row and bent over fly 3 times each, then move on super set 3
    • Do this workout 2-3 times per week for 4 weeks along with your moderate/high intensity cardio workouts at least 2-3 times per week
    • Click on the workout below to make it bigger, also feel free to print and save 😉

     



In case you’re unfamiliar with some of the exercises in this workout, here are some pics to guide you 😉

Deadlift aka "Good Morning"
Dead lift aka “Good Morning”

Bear Walk

Low Row

Bent over rear delt fly

Shoulder press

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Tummy and Thighs and Booty…OH MY!

Here is a workout I put together to zap our problem areas – yes, the tummy, thighs and booty!  Reality is, these areas are the hardest to transform because it takes a lot of GRIT.  The workout is hard but you CAN do it!  Dig deep and don’t give up.  Enjoy 🙂

  • Workout: TTBOM by Brit
  • Duration: 45 minutes
  • Calories burned: 400-600

Instructions: Do the following circuit 4X.  In between each round, jump rope or run in place with high knees for 2 minutes WITHOUT stopping.  Burn it out and get it RIGHT!

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