Category: Training

Joe McMiller (@one_truewarrior) hosted a great discussion on tools for success, in AND out of the gym on this episode of Trainer Tea. Check out some of the latest tools we’ve seen help our clients the most!

Is more really better?

Check out my thoughts on Trainer Tea with Joe McMiller (@one_truewarrior).

Lately, I’ve been in a funk when it comes to my own training, so I’ve been switching things up and looking back through some of my old workouts. I haven’t done circuit style training in a LONG time, so I figured I’d share one that I’ll be incorporating soon!

Complete 3 Rounds:

45 Seconds ON (working)

25 Seconds Off (resting)

Dumbbell Curls
Cable Extensions
Barbell Push Press
Jump Rope
Sliders
Band Side Steps
Good Mornings
Weighted Step Ups
Rower
Ball Crunches

For this workout, I recommend getting a timer/app, gathering all your equipment ahead of time, making a bomb playlist, and pushing through it! You’ll finish sweaty and proud!

🤘🏼Kelsi Ward
📱@littlewarriorkelsi
💪🏼 Fitness Fiend | NASM CPT
⚔️ #civilizethemindmakesavagethebody
❤️ I help badass women break through
their own boundaries.

For training your upper arms (biceps and triceps) I like to use a few different rep ranges; high (15-20) and moderate (8-12). Each has its own purpose and will be important on your journey to toned arms! As always, use a weight that is challenging but safe for you.

BIS & TRIS WORKOUT
Preacher Curls – Cross Body Curls
Skull Crushers – Tricep Kickbacks
Incline Curls – BB Curls
Cable Pull Downs – Cable Extensions
Bicep Machine – Tricep Machine

If you are looking for a little more intensity, send me a message, I’d be happy to send some more your way!

🤘🏼Kelsi Ward
📱@littlewarriorkelsi
💪🏼 Fitness Fiend | NASM CPT
⚔️ #civilizethemindmakesavagethebody
❤️ I help badass women break through
their own boundaries.

There are three key steps to creating the glutes (or any muscle) you’ve always wanted: nutrition, training, and most importantly, consistency. This workout covers 1 of those 3! If you are looking for guidance on the other 2, send me a message, I’d be happy to help!

You’ll notice that I superset two exercises back to back for each set. This will save you time, increase the intensity, and keep your metabolism going after your training is complete! For this workout recommend staying in the 10-12 rep range, and as always, use a weight that is challenging but safe for you!

GLUTES & HAMSTRINGS:
Smith Squats – Goblet Squats
V-Squats – BOSU Squats
Leg Press – Jump Squats
Lying Leg Curl – Machine Hamstring Curl

🤘🏼Kelsi Ward
📱@littlewarriorkelsi
💪🏼 Fitness Fiend | NASM CPT
⚔️ #CivilizethemindMakesavagethebody
❤️ I help bad ass women break through
their own boundaries.

This workout pairs chest with triceps for a great superset. The triceps are located on the back of your arms. By building strength in the back of your arms, it’ll help you’ll increase your power in your chest too! I like to stay in the 10-12 rep range. As always, use a weight that is challenging but safe for you!

*DB = dumbbell

*BB = barbell

CHEST & TRICEP WORKOUT
DB Chest Press – Incline Tricep Extensions
BB Chest Press – Skull Crushers
DB Flys – DB Kickbacks
Cable Flys – Cable Pull Downs

🤘🏼Kelsi Ward
📱@littlewarriorkelsi
💪🏼 Fitness Fiend | NASM CPT
⚔️ #CivilizethemindMakesavagethebody
❤️ I help bad ass women break through
their own boundaries.

P.S. If you are looking for a little more intensity, send me a message, I’d be happy to send some more your way!

If you’re anything like me, you’ve probably spent some of your gym time toning your thighs (aka quads). Your quad muscles are located on the front of your legs between your knees and your hips and they are responsible for everything from keeping your knees in proper alignment (kinda important) to helping you walk, run, and jump like a boss. So here’s one of my quad focused leg workouts. Stay in the 10-12 rep range for each exercise, and as always, use a weight that is challenging but safe for you!

LEGS (Quad Focused)
Leg Press – BOSU Squat
Step Ups – Lunges
Frog Squat (20-30) – Wall Sit (30-60 seconds) Seated & Standing Calves
Leg Extensions

🤘🏼Kelsi Ward
📱@littlewarriorkelsi
💪🏼 Fitness Fiend | NASM CPT
⚔️ #CivilizethemindMakesavagethebody
❤️ I help bad ass women break through
their own boundaries.

P.S. If you are looking for a little more intensity, send me a message, I’d be happy to send some more your way!

When it comes to workouts, we want to get in, get out, and make the most of our time! The same goes for our research on said workouts. Today we’re keeping it short and sweet while talking about how to amp up your exercise routine. Check out these 5 powerful strategies to enhance your workouts and maximize your results.

Strategy #1: Speed it Up

As a wife and mom, I’m always pressed for time, so I tend to use supersets as a way to speed things up. A superset is two or more exercises performed back to back with little to no rest in between. I like to combine complementary muscle groups to really maximize my time!

For example, if I’m training upper body I might pair back and bicep exercises together or chest and tricep exercises together.

Supersets not only speed up your workout, but they increase the amount of calories your burning during and after the session too. It’s a win win.

Strategy #2: Slow it Down

Now, you might be thinking “Wait, didn’t she just tell me to speed it up?” yes, but slowing down exercises can have a great impact as well!

We can’t go all out all the time. Slowing things down will improve your mind muscle connection. When you do that, you’ll be more aware of your form and be able to complete movements properly.

Visualize raising and lowering a dumbbell during a bicep curl, I can feel the burn just thinking about it!

Strategy #3: Pulse it Out

You might not expect a lot from this tiny movement at first, but pulsing isolates all your stabilizer muscles.

Here you’re going to be moving just a few inches above and below the most challenging point of the movement.

For example, if I’m training lower body, I might incorporate pulse squats to isolate the muscles in my quads.

Strategy #4: Hold Tight

Holding exercises also known as isometric exercises are a safe, low impact technique to tone your entire body.

Holding movements are great for building strength because they help strengthen your tendons and ligaments, keeping you injury free.

Think of exercises like wall sits, planks, or handstands… it only takes about 20 seconds for the challenge to begin!

Strategy #5: Focus on Form

Last but not least, be intentional and focus on your form the entire time.

We’ve all had those workouts where we just go through the motions.

The goal when focusing on form is to workout more efficiently so that you can channel your energy into the movements that really make a difference.

Ready to challenge yourself with some of these strategies? Give the Rapid Warrior Workout below a try!

RAPID WARRIOR WORKOUT

3 ROUNDS EACH:

20 SECONDS WORK – 10 SECONDS REST

Round 1:

• Toe taps (speed it up)
• Scissor kicks (slow it down)
• Pulse Squats (pulse it out)
• Planks (hold tight)
• Push-Ups (focus on form)

Round 2:

• Mountain climbers (speed it up)
• Bicycle crunches (slow it down)
• Pulse lunges (pulse it out)
• Hollow Hold (hold tight)
• Sit-ups (focus on form)