VIDEO: 15 min Booty Blaster!

I get a lot of requests from ladies for simple “booty” workouts they can do at home without equipment.

So here it is!!!

Hey everyone!

Kori with Train Like A Girl here where I help busy moms lose up to 15 pounds in six weeks without spending hours in the gym or restrictive fad diets.

Today, I’m going to show you an awesome 15 minute Booty Blaster!

No equipment needed. All you’re gonna need is your own body weight.

Alright guys, so before we get into the 15 minute Booty Blaster, I want to ask that if you like this video and the information in it make sure you hit that thumbs up button and the subscribe button up above. This way you get all the latest information from me and Train Like A Girl.

Alright guys, so let’s get to it with the 15 minute booty blaster.

There’s four different exercises. You’re going to do each exercise for ten reps and in a circuit fashion.

Exercise #1: Alternating reverse lunges.

I’m gonna stand with our feet together, abs are tight. Take a big step back driving through that front heel to stand back up. Get that back knee as close to the ground as you can without it actually touching the ground. Keep those abs tight and proud chest.

Exercise #2: Alternating Lateral Lunges

So for the reverse lunges we took a step back, now we’re gonna take a step out to the side. Take a big step out to the side and sit back like you’re sitting into a chair. The other leg you’re the toes of the leg that straight pointing up. Then step back to the center. Out to the side step back to the center again. Keeping your abs tight and proud chest the entire time.

Exercise #3: Lying Hip Bridge

You’re going to get down onto the floor. Push that lower back deep into the floor make sure your lower back does not have any space between it and the floor. Palms on the ground. Abs are tight, your butt is tight. We’re going to drive through those heels and push the hips up towards the ceiling. Hold for a count of three and then back down.

Exercise #4: Bodyweight Squats

Stand with your feet about shoulder width apart, abs are tight. We sit back onto our heels driving through our heels to stand up. Again, keeping those abs tight and proud chest throughout the entire movement.

Alright guys, so that’s four different exercises.

You’re going to do 10 reps of each exercise for 15 minutes.

That is your 15 minute Booty Blaster!

Don’t forget make sure you give a thumbs up and subscribe.

Also, I will be putting up a link so that you can get a downloadable PDF of this exact workout so you can have it right in front of you at all times.

Thanks guys

VIDEO: 15 minute Ab Blaster

Hey everyone Kori with Train Like A Girl here where I help busy moms was up to 15 pounds in six weeks without spending hours in the gym or going on any restrictive fad diets.

Alright guys today I’m gonna show you a simple ab blaster 15-minute workout that you can do in your home no equipment required.

So this is gonna be a 30-30 workout. What I mean by that is you’re gonna do the exercise for 30 seconds, rest for 30 seconds and then go on to the next exercise for 30 seconds again going back and forth.

There’s three exercises in the the workout.

You’ll be able to complete five rounds in 15 minutes.

Alright, so exercise #1 is called a Super Plank

  • You’re going to get into a push-up plank position Abs are tight, butt is tight. Make sure your spine is in neutral position and start up on top. Then you’re going to drop down to the floor on the other forearm and press up up. Making sure you’re keeping those hips nice and neutral. Don’t let them sway side to side.

All right, exercise #2 Flutter Kicks

  • You’re gonna lie down on your back. Hands are gonna go underneath that butt. You want to make sure that lower back is pushed deep into the floor. You should not be able to see any there should be not there should not be an arch or be able to put your hand through on to the other side So hands underneath your butt push that lower back deeper to the floor. Legs are gonna be out. We’re going to slowly kick. Now if you can lift that head up, keeping those abs tight, pushing that lower back deep into the floor. You can do nice long kicks or you can do do nice short kicks. Completely up to you.

Alright exercise #3 Mountain Climbers (my clients love these)

  • Again, you’re going to get into a push-up plank position. Abs are tight, butt is tight and neutral spine. I’m going to bring that knee into the chest, slow and controlled. Sometimes people like to try to run. I want slow and controlled. The goal of this workout is trying to place the emphasis on the muscles in the core. Not necessarily get that heart rate up.

Alright guys, so that was the 15 minute ab blaster!

Three exercises.

30 seconds of work 30 seconds of rest

5 rounds

15 minutes

We all have 15 minutes.

You can get this in if you would like a downloadable PDF of this so that you have it in your hands. Make sure you click the link below.

Also make sure you hit that subscribe button and the the bell button so you get notified anytime I update and put out new videos about not only fitness but nutrition.

Thanks guys

Video: 20 Minute Body Weight Workout!

Hey guys Kori with train like a girl here where I help busy moms lose up to 15 pounds in six weeks without spending hours in the gym, or going on any restrictive fad diets.

So today I’m going to show you a super simple 20 minute body weight workout you can do in your own home with NO equipment needed!

VIDEO: BAND-A-PALOOZA Workout!!

Hey guys Kori with train like a girl here where I help busy moms lose up to 15 pounds in six weeks without spending hours in the gym, or going on any restrictive fad diets.

So today I’m going to show you what I like to call my Band-a-palooza workout.

It takes about 20 to 30 minutes. So again, it’ll be for those days that you have the time in your schedule but what I really love about this workout is that you can do it anywhere meaning if you’re going on vacation or if you have to travel a lot for work. Resistance bands are a great thing to take with you. They fit in a backpack I’ve even put this in my purse. Now I have a bigger purse but a suitcase you could take this anywhere and of course it gets through tsa like that. So no worries.

So today we’re gonna be doing six different exercises all with the band. You’re going to be doing 10 reps for each exercise and you can go on for 20 to 30 minutes depending on what you have time for. If you have time for less than maybe only do, 15 if you have time for more you can do you know 40-45 minutes.

Again, this is what I love about banned workouts!

Exercise #1 Banded front squats

  • So you’re gonna take the band step into it. We’re gonna reverse scroll it up and place it on our shoulders so kind of like a backpack. I like to hold a band right at my neck. Biggest reason why you let it go it could you could choke yourself. And like any other squat weight is gonna be on your heels sit back drive those heels to stand up. Nice proud chest the entire time.

Exercise #2 Banded shoulder presses

  • Again, you’re going to step into the band. You’re going to reverse curl it up abs are tight. We’re gonna press up and then come back down, press up and then come back down. Again, making sure you’re pressing all the way up and coming all the way down. Don’t cheat yourself!

Exercise #3 A Banded suitcase deadlift.

  • So you’re gonna take the band place it on the ground step onto both I guess you could say strands of the band so that you make actual like little handles. Slight bend in your knees, abs are tight. We’re gonna stand up, proud chest, your shoulders are back and then come back down again, slight bend in your knees. Make sure you don’t round that back, but fold at your hips.

Exercise #4 Banded bent over rows

  • Again, you’re gonna place the band onto the floor step on both sides. Again, you’re gonna have the handles. You’re gonna fold at your hips, abs are tight, neutral spine Elbows are gonna be nice and tight to your body. Elbows up towards the ceiling back down again squeezing your shoulder blades as you pull up. Make sure not to round your back or arch it. Neutral spine.

Exercise #5 Banded hammer curls

  • Place one strand of the band on the floor. Gonna stand up palms are actually going to be facing each other so if you’d open up your palms, they’d be facing each other you’re grabbing onto the band and all you do is curl up and then back down. Making sure you’re getting all the way down and all the way up.

Exercise #6 Banded tricep extensions

  • Place the band in put one foot on the band step through with the other foot. We’re gonna bring the band up into it press both hands are gonna be close together. Elbows nice and tight to your head. Don’t let it flare out elbows nice and tight to your head we come back and then press up. Again, keeping that though your abs tight, but is tight working those triceps.

Alright guys, so again, that was my Band-a-Palooza workout. Again, you just need one resistance band, ten reps of each and you’re just gonna go through it as many times as you can in twenty to thirty minutes or whatever you have time allotted for.

Take breaks when needed don’t try to wear yourself out.

Also, if you like a downloadable PDF of this workout, make sure you click the link below.

Don’t forget to subscribe to my channel and make sure you hit the subscribe button below as well as the little bell. So that you get notification every single time I put out a new video either about fitness or nutrition.

Thanks guys

VIDEO: TRX Workout!!

Hey everyone Kori with Train Like A Girl here where I help busy moms was up to 15 pounds of six weeks without spending hours in the gym or going on any restrictive fad diets.

So before we get started with a great TRX Workout, I want to ask if you like this video and then the information in it to make sure you hit the subscribe button below. This way you will get all the latest latest training information on nutrition and fitness.

Hey everyone, Kori with Train Like A Girl.

So today I’m going to show you a very simple workout you can do either at home or on vacation in a hotel with a TRX Suspension Trainer.

Now if you don’t have one, no worries I’ll put a link in the description below so you can click on all click on it and see what they’re all about. But I love these. They are super simple and you can put them in your suitcase if need be.

Now I have mine attached to our rig, but no worries there if you don’t have anything to attach it like I have it. You can actually buy a little contraption that fits into your door and it shows you exactly how to use it.

So let’s get to it!

The workouts gonna consist of five different exercises. You’re gonna do each exercise for 30 seconds then rest for 30 seconds a total of four rounds or 20 minutes super simple.

So for exercise number one we’re gonna do is a TRX squat. You’re gonna walk back, abs are tight. Hold on to the handles. Nice deep squat drive through the heel stand up. You really don’t want to use your arms to pull yourself up you’re just using it to hold on.

Exercise 2 is TRX rows. I love these because they’re great for pulling those shoulders back and make it a nice well-defined back. Let yourself fall away from the TRX, abs are tight, butt is tight We’re gonna squeeze those blades as we pull our elbows down and back. You want to make sure you’re not letting yourself fall back but controlling yourself all the way down.

Exercise 3 is the TRX pushup. I’m going to turn myself away from where the TRX is fastened to. Up on our toes, abs are tight, butt is tight and arms straight out in front of us. Come down push yourselves up. Come down push ourselves up. Keep those elbows nice and tight to the body. If where your feet are located It’s a little too hard take a small step forward. It’ll make it a little bit easier.

Exercise number 4 TRX hamstring curls. You’re going to place your feet into the straps, lie down on your back and keep your butt tight. Lift those hips up bring those heels to your butt make sure those hips do not drop every time you curl in.

Exercise number 5 TRX plank crunches, we’re gonna place our feet the tops of our feet into he straps. Push up on to your hands into a push-up plank position, abs are tight, butt is tight and knees into the chest.

Those are the five exercises. Again, you’re gonna do each exercise 30 seconds of work 30 seconds of rest, go through it four times twenty minutes. If you want to make it a little bit longer.

go through it five, six times. But I promise you you’re gonna have a great great workout. I’m already kind of losing my breath.

Make sure you click on the subscribe button below. I have a ton of other exercise videos I’m gonna be posting in the near future, of course Nutrition as well.

Thanks guys

 

 

Got 20 minutes????

So if you read my post this past Monday, you know I have dedicated working towards being consistent with my training and nutrition for the next 4 months.
Everything started out GREAT this week.

Training was great.

Nutrition was great.

Recovery was great.

And then, Thursday happened.

We had a busy day with coaching, appointments and then taking P swimming.

I had decided that I was going to train yesterday around 630pm, after BJ had his consultation and take over the coaching at the gym.

But you know as well as I do, things don’t always go as planned.

So instead of training at 630pm, I had to scramble to get something in.

I could have taken the day off from training, but I took Wednesday off and I didn’t want to take 2 days off in a row.

Since I only had a small window to get my training in, I decided to do a quick 20 min combo workout.

It consisted of ….

  • Squats + Reverse Lunges
  • Bicep curls + DB Shoulder Press
  • DB Romanian DL + DB Upright Row
  • Bicycles + V-up Crunches

****I did 30 seconds on/30 seconds off for each combination going in a circuit fashion. I went through the circuit 5 times.****

I have done this workout in the past, and I really love it since it hits the entire body and I’m still working out in that 70% intensity area I want to be in.

Here is the workout I did. I videoed just snippets of each combo so you can see how I went from one movement to another.

I hope you try this and enjoy it as much as I did.

As I said above, it’s a great workout for those times where you don’t have much time to get your training in.

By the way…

How are you doing with YOUR 70/80/90 Rule???

 

Exercise: Hindu Push Ups

One of the hardest exercises for me to get proficient at is the push up.
Most women will say this is one of their hardest as well.

And because they are not something I am strongest at, I make sure to put them in my training as much as possible and I make sure I did different kinds of push ups.

One of my favorites is the Hindu Push up. I added these last night in my training…

I have not yet perfected these, I’m sure that will take a long time, but I’m happy with how many I am able to get with good form.

Couple of things you want to make sure you DO…

  1. Keep your elbows in tight with your body. You never want to let your elbows flare out. This can lead to injuries to not only your elbows, but your shoulders.
  2. Keep your abs tight throughout the movement. One of the misconceptions with any push up is that it is only an upper body or arm exercise. No matter if you are doing a conventional push up, a Hindu push up, an incline push up, etc, you are using your abdominals/core just as much, if not more, as your upper body.
  3. Get as close to the floor as you can while “scooping” down with the push up. Meaning, don’t cut yourself short with the push up. I see it all the time with the conventional push up, people don’t get as close to the floor as possible with their chest. Make sure as your scooping down, your chest almost touches the floor.

Hope to see you add these to your weekly training! Let me know how they are going and if you’re liking them!

“But I Don’t Wanna!!!!” *said in a whiny voice*

You know that feeling.
You know you need to get your training in but no matter how much you try and talk yourself into going and getting it done, you just don’t want to!

That was me yesterday.

I tried to think of every excuse as to why NOT to train.

You know…

  • I should really clean
  • I have phone calls I have to make
  • I’m tired
  • I’m cold

I could go on and on.

Finally after going back and forth on why I should or should not train, I got my butt up and went to train.

And you know what?

I was SO happy I did.

After warming up and getting myself ready, I actually had a phenomenal training session.

Here is a little of my training session with the 20kg Kettlebell Snatch…


Now, I’m not going to lie. There are some days I DO talk myself out of training.

And you know what?

That is perfectly OK because sometimes you need that.

The problems happen when you talk yourself out of training day after day after day.

So what can you do about it?

How do you talk yourself into actually going and training?

For me, like yesterday, it’s a couple things…

  1. I made a decision to have my pre-workout meal. I always make sure I eat about 1.5-2 hours before I train. If I make a decision to eat my pre-workout meal I know I need to use those calories for what they are intended for. Meaning, I don’t want to “waste” those calories and I want to make sure I put them to good use.
  2. I know I will feel better when I am done then when I started. Whether I feel good because it was a great set or I was able to PR or just got those endorphins going, I know after I train I will feel better and I always look forward to that.
  3. Even when I don’t have set goals, I still have goals. That may sound a little weird, but it’s true. Right now I don’t have a set goal for a set date, I just have goals. My goals…getting better. Whether that consists of getting better at certain lifts, such as the KB Snatch or getting better at my mobility/flexibility or getting better at my nutrition. I always have goals to GET BETTER.

Those are the reasons why I make sure I don’t talk myself out of training too much.

If you are talking yourself out of training more days then actually training, try sitting down and writing out WHY you DO train.

On the days you do go in and get a great workout in….WHY did you do it?

Have these somewhere that you can look at them when that little voice in your head tells you…”Come on….sleep in!” or “You can skip another workout.”, etc. And you can remind yourself WHY you DO train.

 

 

Exercise Video: Straight Leg Reverse Crunch

 
Abdominal exercises are probably my least favorite thing to do.

They can be hard and very tiring.

But I know that I must get them in to achieve the goals I have set and to just keep everything strong.

One abdominal exercise that I really do enjoy is the Straight Leg Reverse Crunch.

I do love these primarily because they hit the lower abs.

This is a big problem area for me.

A lot of people will do sit up after sit up but never hit the lower abs as much.

Here is a quick video from last night’s training session…

A couple of things to keep in mind while doing these…

  1. Make sure to keep your lower back glued to the bench or floor when you bring your legs down. Don’t let your back arch!
  2. When you are holding on to the bench or whatever is above your head, make sure you don’t pull yourself up with your arms. Let your abs do the work!
  3. Make sure your feet are going up towards the ceiling and not towards or over your head.

Hope to see you add these to your weekly training.

I know you will love ’em! 🙂

 

Exercise of the Week!: Barbell Good Mornings

Here is a great exercise for the glutes and hamstrings.
Believe me when I say, you don’t need a lot of weight to feel these. And you will be feeling these for a couple days after 😉

Hope you enjoy these as much as I do!! 🙂