Merry Christmas friends! I’m popping in quickly to share your 2023 Christmas Crusher Workouts. It’s hard to believe but this is the 10th anniversary of these holiday themed workouts! The Christmas Crusher tradition started back in 2014 when I created a holiday-themed workout for my personal training clients. We had so much fun with it that [...]
Bodyweight Workouts
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Mini Band Glute Activation Exercises
April 5, 2023 { 2 comments }I am a huge fan of using mini bands for glute activation exercises. Let’s just say that my personal training clients are very used to me saying, “let me grab a band” at the start of their sessions. I love to kick off a strength training workout with some glute activation to ensure that they [...]
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2021 Christmas Crusher Workout: A 25-Minute AMRAP
December 22, 2021 { 8 comments }Welcome to the eighth annual Christmas Crusher Workout! This year you will be tackling a 25-minute AMRAP workout and it’s a great blend of strength, cardio and endurance. The Christmas Crusher tradition started back in 2014 when I created holiday-themed workouts for my personal training clients. We had so much fun with it that I [...]
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Injury Prevention: 5 Core Exercises for Runners
February 10, 2021 { 4 comments }This is the second in a series of posts about running and injury prevention. The first was about dynamic stretches to do before you run for injury prevention and today’s post is about core exercises for runners. Having “core strength” and “building a strong core” are phrases that you commonly hear in the fitness industry, [...]
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Bodyweight Glute + Ab Workout
November 18, 2020 { 1 comment }I’m popping in today with a killer bodyweight glute and ab workout for you guys. One round of it takes eight minutes and burns like crazy! It’s perfect for when you’re short on time or as an add-on to another workout. You can also do multiple rounds of it and turn it into its own [...]
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Total Body Mini Band Workout
June 17, 2020 { 4 comments }It’s been too long since I shared a workout on my blog. (And a recipe too…I promise I’ll get back to it soon!) I filmed and shot a few new workouts last week so I have some good stuff coming for you. We’ll kick it off today with a total body mini band workout. I [...]
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Changing My Evening Routine for Better Sleep + Leg HIIT & Plank Core Bodyweight Workout
April 30, 2020 { 7 comments }Hi everyone. It’s been a pretty solid week over here. After last week’s sleep issues, I decided to make some changes to my evening routine. Here are a few: Eat dinner earlier. Drink some sort of relaxing tea blend before heading upstairs for bed. I have moved my meditation to bedtime instead of morning. I’m [...]
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Working Out During Coronavirus + A Fun, New Home Bodyweight Workout
April 12, 2020 { 8 comments }I have received questions and feedback from clients and readers about working out during the coronavirus pandemic. Some people are working out more than ever and enjoying mixing up their routines by taking various virtual classes and trying different fitness platforms. Some people are struggling to make home workouts happen due to time restraints, kids, [...]
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Step Stool Bodyweight Workout
March 22, 2020 { 0 comments }Thank you all so much for your encouraging and helpful comments on my last post. I’ll be live streaming classes for Charlotte Yoga and VIBE5 Fitness + Yoga this coming week. You can take my live stream classes from wherever you may be! You don’t have to be a client of either studio and there are [...]
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Two New Workouts: HIIT Kettlebell + Legs & Core Bodyweight
January 10, 2020 { 10 comments }The last time you heard from me was Monday morning then I blinked and it was Friday morning and I’m just getting the opportunity to sit down and write this post. I have been working on the elements of it for two days but kept getting pulled in different directions before I could finish. It [...]
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Yoga Inspired Core Workout
October 22, 2019 { 7 comments }I am in a great place right now with my yoga and fitness work. I currently have five permanent yoga classes, two group strength classes and I’m training a client twice a week. Yes, you read that right! I’m personal training after an almost two year hiatus. A friend of mine asked if I would [...]
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Total Body Cardio + Strength Bodyweight Workout
September 26, 2019 { 5 comments }Whew, Y’ALL, this week! Work has been busy with teaching classes, managing teacher training, discussing/negotiating collaborations/partnerships and executing blog projects. To be honest, I’m at a crossroads where I need to narrow my focus and I’m having a really hard time deciding where to place it. I fully realize that this is a positive problem [...]
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Summer Bodyweight Workouts + Jumping on the Bicycle Short Trend
July 18, 2019 { 7 comments }This post is sponsored by lululemon and ShopStyle and includes affiliate links. I love a good bodyweight workout. They are not only convenient but also extremely effective! In all of the group strength classes that I teach, I always warm up with bodyweight only for the first 10 minutes or so before adding external weights. [...]
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100 Rep Bunny Burner Bodyweight Workout
April 19, 2019 { 4 comments }The 100 Rep Bunny Burner Bodyweight Workout…how’s that for a workout name? :) It’s been too long since I’ve shared a workout with you guys and today I have a fun Easter bunny themed workout where all of the movements incorporate hopping. This workout is awesome because in the 100 reps you get… Upper and [...]
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Bodyweight Booty Workout: 5 Exercises to Shape and Sculpt Your Glutes
February 21, 2019 { 6 comments }I have a quick bodyweight workout for you today that’s all about the BOOTY! I am on a mission to build back my backside post-baby and I thought you guys might want to join in the glute strengthening fun! ;) So what we’ve got is five exercises that you’ll do 20 reps of (all but [...]
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Best Workouts of 2018 + Best of 2018 Workout Playlist
December 31, 2018 { 9 comments }Happy New Year’s Eve! Mine is going to be pretty wild and crazy with an early baby bedtime, a 7p social at my parent’s condo development and plans to be in bed reading by 10. I’m hoping to snooze through the clock striking midnight. Related, I’m reading Kristin Hannah’s “The Great Alone” and I can’t [...]
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2018 Christmas Cookie Crusher Workout {Gym + Home Versions}
December 20, 2018 { 9 comments }Today was a really good day. It started with a great workout with friends followed by an exciting meeting about my return to teaching yoga in Charlotte in January. I can’t wait to tell you more very soon. The rest of the day involved some work in a coffee shop, cuddles with my boy, a [...]
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Best Bodyweight Workouts for Holidays and Travel
November 21, 2018 { 5 comments }Hello, hello! Turkey day is upon us and I know many of you are gearing up for a day of family, friends and food. I also know that many of you are like me and enjoy squeezing in a workout along with your holiday festivities. I have pulled together some of my favorite bodyweight workouts [...]
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Candy Crusher Halloween Workout + October Workout Playlist
October 29, 2018 { 5 comments }Happy Halloween Eve! I am getting so excited to dress up Finn on Halloween. There’s a little block party in my neighborhood that I’m going to stroll him over to. I also can’t wait to show you guys his costume…it’s pretty cute! (photo Wanda Koch) In anticipation of Halloween, I thought we could all use [...]
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Fall Into Fitness Round Up + Go For A Run Driveway Workout
September 17, 2018 { 7 comments }This post is sponsored by BabbleBoxx.com. I have a fun round up of fitness products to share with you today along with a workout that puts some of them to good use! I recently received a “Fall Into Fitness” box from BabbleBoxx.com with some products that I was excited to give a try. I’m going [...]
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Summer Tabata Workout + August Workout Playlist (Throwbacks!)
August 22, 2018 { 12 comments }Since August is almost over (how did that happen!?), it’s time for your August Workout Playlist + a super sweaty, super challenging tabata workout to go with it! I posted this tabata workout on Instagram stories on Saturday morning and was flooded with requests to turn it into a blog post with a graphic…so here [...]
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Jump for July Bodyweight Workout + July Workout Playlist
July 24, 2018 { 10 comments }Since July is coming to a close soon, I thought it was time to get your July workout + playlist posted! July’s workout is all about jumping intervals and features bodyweight movements only so you have no reason not to get this done wherever life or vacation takes you! JUMP FOR JULY BODYWEIGHT WORKOUT Here’s [...]
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7-Minute AMRAPs HIIT Workout + June Workout Playlist
June 13, 2018 { 5 comments }It’s time to share some workout motivation with you! Today I’ve got a HIIT workout that can be done anywhere with no equipment along with your June workout playlist. The playlist features two hours of amazing music to help push you through your runs and gym (or at home!) sweat sessions this month. As for [...]
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Why I Supplement with Omega-3s (especially in pregnancy) + Total Body TRX Workout
April 4, 2018 { 4 comments }This post is sponsored by Omax3 Omega-3 Supplement. I’m super excited about today’s post as I have some information to share with you on my new favorite omega-3 supplement as well as a TRX workout that is easy on the joints and safe for pregnancy. I have been taking an omega-3 supplement (I’ve used both [...]
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2017 Christmas Cookie Crusher Workout: Home + Gym Versions
December 22, 2017 { 6 comments }Although I’m not personal training at the current moment, I couldn’t let the holiday season pass by without putting together my Christmas Cookie Crusher workout! These workouts were an annual tradition for my clients and we usually brought each other cookies or some other goodies on the day that we did it. I think this [...]
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Fired Up…for the Outback Bowl + a Crazy Hard Tabata Workout!
November 29, 2017 { 3 comments }This post and tabata workout are sponsored by Outback Steakhouse. I am so looking forward to college football bowl season this year as I eagerly wait to see where my Georgia Bulldogs will end up. After last week’s big upset of Auburn beating Alabama, we’ll be facing off for a second time against Auburn for [...]
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Scary Squat Workout + Sullie’s Halloween Costume
October 31, 2017 { 13 comments }Happy Halloween! I’m on my way to Portland for an exciting partnership with Under Armour and Samsung that’s been named #firstsneverstop. It’s themed around “a journey of firsts” so I’m (nervously?) looking forward to discovering what’s in store for us! They sent us a really cozy outfit to travel in – shoes, socks, compression tights [...]
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15-Minute Bodyweight Workout + Friday Favorites
September 22, 2017 { 15 comments }Happy first day of fall! In typical southern fall fashion, the high in Charlotte is 88 degrees today but it looks like we’ll get a break and see those fall temperatures in about a week or so. The pups will be very happy about that! It’s been a while since I wrote a Friday favorites [...]
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The 2016 Christmas Cookie Crusher Workouts (Home and Gym Versions!)
December 20, 2016 { 11 comments }I have started a bit of a tradition with my personal training clients with my Christmas Cookie Crusher workouts. They started back in 2014 with my small group and are officially now a “thing” even though I’m not training them anymore. Here’s the 2015 workout. I gave up training my small group of friends at [...]
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Your Thanksgiving Workout Guide: Body, Mind and Spirit
November 23, 2016 { 7 comments }I have been sharing holiday-themed workouts for years but this Thanksgiving I want to deepen my workout offering to include not only the physical body but mind and spirit as well. Most of you have shared with me in the past that you enjoy getting a good workout in on Thanksgiving morning before you spend [...]
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Halloween-Themed Workouts: Spooky Sprint & Climb Treadmill Workout + Boo Bodyweight Workout
October 30, 2016 { 8 comments }I love creating holiday-themed workouts and I thought Halloween was the perfect time for TWO Halloween-themed workouts…an indoor treadmill workout and a do anywhere bodyweight workout. You never know when that Halloween candy will have thinking, “I need to stop, drop and sweat!” (Maybe never? That’s okay too!) Also, the days are getting shorter and [...]
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7 Minute Plank Workout
September 21, 2016 { 3 comments }Today I’m sharing a 7-minute plank workout that features five different bodyweight plank exercises from my book. Planks are one of my favorite exercises to utilize in yoga classes, personal training sessions and my own workouts. There are countless variations of planks from those requiring bodyweight only to weighted planks to stability ball planks and much, [...]
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Sweat, Strengthen and Flow Outdoor Workout + Event Recap
September 13, 2016 { 5 comments }Hey guys! I’m so pumped to share all of the details on the Sweat, Strengthen and Flow Workout that I hosted for my community along with Premier Protein last Saturday morning. I’ve got a bunch of photos from Saturday’s event as well as a workout graphic so you can try it out for yourself! I’ve [...]
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The Couple that Burpees Together…Burpee Couples Workout + HYLETE Review
August 31, 2016 { 14 comments }This post is sponsored by HYLETE. Today’s post combines three of my favorite things. 1) New workout gear. 2) Working out with Tanner. 3) BURPEES! HYLETE recently offered to send a sampling of their workout apparel for both Tanner and I try out and we decided to give it the ultimate test with a sweaty [...]
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Go For The Gold: Track & Field Inspired Running & Bodyweight Track Workout
August 14, 2016 { 37 comments }We are having so much fun watching the Olympics this summer. It’s been so exciting to watch Team USA dominating gymnastics and swimming. As those events come to a close, we are looking forward to shifting our focus to the track and field events. I don’t know about you but watching all of these amazing [...]
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5 of the Best Exercises for Glute Activation (and why should include them in your workouts)
May 31, 2016 { 33 comments }Glute activation exercises are something that I include in almost every one of my sessions with my personal training clients. I wasn’t surprised to discover when I started working with my trainer that she was on board the glute activation train too. We do a lot of it in our sessions. You might be wondering…what is [...]
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30-Minute Bootcamp-Style Workout
May 10, 2016 { 19 comments }I’ve got a bootcamp-style workout to share with you today that’s right around 30 minutes and features bodyweight exercises so it can be done anywhere! What you’ve got here is 10 movements that will be performed for one minute each, straight through. You’ll take a 1-2 minute break at the end and then do it [...]
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The 2015 Christmas Cookie Crusher Workout
December 23, 2015 { 10 comments }Merry Christmas Eve-Eve! Last year I shared a Christmas Cookie Crusher workout that ended up being a huge hit among my clients, friends and blog readers. Many of you have shared that you’ve used the workout all year long! If life’s been looking a little like this lately…I’ve got a workout for you! I train [...]
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The At-Home, Bodyweight Tabata Workout that Rocked My World
June 19, 2015 { 22 comments }Happy Friday! I am SO SORE today from a 20-minute workout that I did at home yesterday that totally kicked my butt. I haven’t been able to make it to the gym to get a strength or CrossFit workout in since I got home from vacation. I was really hoping to make it yesterday but [...]
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An Outdoor Park Workout + Weekly Workouts
March 15, 2015 { 12 comments }Oh my gosh…today has been perfection. First, I slept until 9:30 a.m. for a whopping total of 10 hours of sleep last night. Life changed. Second, I had an entire day with nowhere I had to be and nothing I had to do and it felt awesome. I didn’t put on makeup and stayed in [...]
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Valentine’s Day Workout + Recipe Inspiration
February 12, 2015 { 18 comments }I’m super excited about tonight’s post…we’re talking Valentine’s Day! I’ve got a really fun couple’s partner workout for you and recipe inspiration. Let’s talk about the workout first. I don’t know about you but I love working out with a partner from time to time. It’s a fun way to mix it up and motivate yourself. [...]
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2014 Christmas Cookie Crusher Workout {Gym + Home Versions}
December 22, 2014 { 20 comments }I don’t know about you but the Christmas cookies are ABUNDANT over here. I think I’ve averaged somewhere between 2-5 cookies every day for the last week! I mean, seriously…between what I’ve been baking for gifts and get togethers and what I’ve been gifted by friends and clients, it’s been a sugar extravaganza. I’m probably going [...]
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The Running 500 Workout
March 5, 2014 { 20 comments }I am completely blown away by how many of my readers, friends and students have done the 1,000 rep home workout that I posted a few weeks ago. It’s been so cool to hear everyone’s experience with it, whether you made it through the whole thing or scaled. There’s definitely one common theme…a sore booty [...]
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1,000 Rep Home Workout
February 13, 2014 { 66 comments }When I opened the front door this morning to find this… I promptly closed the door and retreated back into the warmth of my house. The snow continued yesterday and we probably ended up with six inches. Overnight we received a fine layer of ice over everything and then this morning two more inches of [...]
