HIIT, Sprints & L-Sits

While on vacation, no one wants to spend hours in the gym. Get it done under 30 min with this combination. 10 treadmill incline sprints, 30 sec each with 30 sec rest, followed by 4 sets of L-Sits (hold to fatigue) squat n curl, and thrusters. Focus on tempo and do as many reps as you can in 30 sec intervals for each exercise. No rest in between...Get er done! 

Martha Wilkins
Booty Killer Workout

I call this workout the booty killer because I just murdered these glutes! 3 rounds; 10x hip thrusters @ 155 lbs, 20x tband hip abduction, 10x deadlifts @ 155 lbs, 10x kettle bell swings @ 45 lbs and deadmill sprints @ 30 sec intervals. I also ran for 30 min prior to this workout! Try it (use a weight that you're comfortable lifting) and let me know how your glutes feel in 24-48 hrs.

Martha Wilkins
PLYO DAY!

This plyo circuit is a progression from a workout I did a few months ago. I originally started with a loaded lateral step up onto a box with dumbells and jumped down into a burpee. The progression is a full jump over the bench, body weight only. I will eventually progress to a fully loaded jump with DB's over the bench. I followed this exercise with kettle bell swings, bottom squats with an overhead press and ended with some wall work to get more burn in my core and shoulders. Enjoy! Leave a comment and let me know what you think about this combo ; )

Isolated Glute HIIT Circuit Combination

This circuit will focus on isolated glute work while keeping your heart rate up and burning extra calories creating a bigger afterburn affect (EPOC) Try to lift as heavy as possible for your hip thrusters and deadlifts and focus on speed for the HIIT exercises. Maintain the sequence! The speed skaters and squats will keep your glutes burning between lifting. 

Exercise order: Hip thrusters x 10, speed skaters x 20, deadlifts x 10, lateral shuffle squat 20x followed by a burnout set of squat jumps. 4 rounds total 🔥🔥🔥

FIT TIP FRIDAY!!!: Family Fitness

Bring the whole family out for a fun and energetic workout!  Don't be hesitant to include all of your children...even the younger ones should have a blast attempting to keep up with you! 

Martha Wilkins
Burn Those Glutes!!!

Been hitting lunges a lot with different variations. Today I did walking lunges forward and backward. 4 sets of 15.  Try light weight or just the bar bell to gain control and balance before increasing the weight. Once you're comfortable enough, add weight that will challenge your stability and strength in the legs and core. I also did 100 Kettle Bell swings (4x25).

Martha Wilkins
Quick HIIT circuit that will get you gassed!

When you go ham on the barbell...Try this doing as many rounds as possible in 10 min with a 1 min rest between each set. These are some of my favorite exercises combined in one circuit...definitely will have you taxed!

Martha Wilkins
Partner Training!

Try this partner workout!  Legs and core will be on fire!!! I used a 20lb MED ball and my sis has a 15lb so use whatever works for you as long as it's challenging.

Martha Wilkins
Mommy & Me Workout!

If you are a parent and limited on time, try out a workout that includes your kid!  This is a great way to bond over an activity that you both can love. 

Martha Wilkins
FIT TIP FRIDAY!!!: All About Progress

When you're on your fitness journey, look at other things to measure your progress besides the scale. Weight is not the only way to measure progress when you want to achieve your fitness goals!

Martha Wilkins