HUMP DAYYY … ok, sorry I couldn’t resist – but happy Wednesday! You are officially half way through the week :). I’ve always been big into fitness and health. Quite frankly, being healthy and working out just makes me feel good. The feeling you get from a great workout is priceless. The endorphins, the sense of accomplishment and the motivation that ensues when you start seeing the results. I’ve been working out at Velocity for a new months now, and absolutely love it. If you are in the habit of going to the gym or working out already, you go girl! If not, the good news is you don’t have to go big or go home. You can start small at home. My trainer, owner of the Velocity location I go to and over all badass (awesome wife included), John, and I put together a few moves that will help tone your bod anytime, anywhere! Short enough to fit into any busy day, this is perfect for an at-home, outside or even vaca workout. Ready, set, leg-go! (ha)

You can do these exercises weighted or unweighted – totally your call!

1. Lunge – 10 each leg

Start standing with your feet together. Take a step forward, lowering your body to the ground. Press through the ground and stand back up, then continue by alternating legs. Tip – don’t let your knee go over your ankle, keep your shin neutral.


2. Thruster – 10 total

Simliar to a squat and press, but it should be one fluid motion. Start with the weights (or just your hands) by your shoulders, squat down, stand up and press up!

3. Man-maker – 10 each arm 

Start in push up position. Tighten your abs and extend your right arm out to the side, hold it for a second and then place it back on the ground and repeat the same thing on the other side. Once you’ve done both sides, do a pushup and return to the starting position, then repeat. Make sure you are not to turning your body when you do this, keep your hips facing the ground! This move will work the abs, arms, shoulders and chest. 

I show this both with and without weight.



…with weights – The only difference is you do a row instead of extending your arm out to the side.


4. Leg lift/Kick back – 10 each leg

Start on all fours with one leg at a 90 degree angle. Push your heel up toward the ceiling and tighten your booty! Return back to the 90 dregree angle and repeat.


5. Leg extensions – 10 each leg

Not sure what these are called but leg extensions sounds about right! Start on all fours – extend your leg straight back, then bring it to the side, extending it outside the framework of your body. Return back to the center and repeat. The first and second picture are of this are the same thing from two angles, so you can see what I mean.


Repeat this circuit 3 times.

*Bonus – If you are feeling extra ambitious, throw in 1 minute of sprint cardio in between these exercises – Jump rope or jumping jacks are both great.

Well, that’s it :). Let me know what you think and happy first work it Wednesday!