Personal Training

Core Workout 2/27/14

My life has been pretty hectic lately, so I have been designing efficient and effective home workout routines.  After several hours studying yesterday for my personal trainer certification, I needed a good core workout to work out those kinks in my back and strengthen my abdominal muscles.  I utilized some basic equipment I keep on hand for home workouts.

Core Workout Equipment

Core Workout Equipment


All of these items can be found at your local sporting goods store, big box retailer or  

  1. Gymboss Interval timer
  2. Ab Wheel
  3. Stability Ball
  4. Medicine Sand Ball
  5. Kettlebell 




I was able to perform this routine in roughly 30 minutes and definitely feel the “GOOD” soreness in my abs today! 😀

30 Minute Core Workout

30 Minute Core Workout

30 Minute Core Training

3 Rounds ( So, Set Interval Timer for 30 seconds WORK, 30 seconds REST  30 SETS)

  1. Ab Wheel Rollouts
  2. Spiderman Planks **
  3. Boat Pose (optional: w/ weight) 
  4. Punch Planks**
  5. Side Planks w/ Rotation (***Make sure to switch to the other side before moving onto the next exercise***)
  6. Walking Planks**
  7. V-Ups (optional: w/ weight)
  8. Shoulder Tap Planks**
  9. V-Ups w/ Stability Ball (Passing ball between hands and calves)
Boat Pose

Boat Pose

V-Ups with Stability Ball

V-Ups with Stability Ball


**To make the exercise more challenging, use stairs, chair or bench to put you into a decline position.  Boat Pose and V-Ups with weights are optional-they will add more challenge**





I followed this workout with some self massaging using my Trigger Point Grid Foam Roller.

Enjoy! 😀


At Home Leg and Ab Workout 1/29/14

It’s that time of the year when I dread hitting the gym at my normal time, right after dropping the children off at school.  I usually spend about 1 hour doing an active workout and 15 minutes stretching.  However, once January 1st hits, I usually do as many home workouts as I can until mid February when the resolution exercisers decide to ditch the gym.

I like to plan out my workouts and being that today was my leg and ab day, I designed a fairly quick and efficient workout to perform at home before we had painters arrive.

Warm Up: Run Stairs 3 minutes.

Legs: 5 rounds 30 seconds work, 30 seconds rest before moving to next exercise.

  1. BOSU Squats with 20 lb Kettlebell
  2. Walking Lunges using Bodyweight
  3. TRX Jump Squats
  4. Hamstring Curls on Stability Ball
  5. TRX Reverse Single Leg Lunge (Repeat on opposite leg)
  6. One Arm Kettlebell Swings with 20 lb bell

***You don’t need the equipment I have to perform these exercises.  Standard squats are fine.  Reverse lunges are a good substitution for the TRX lunges.  You can use dumbbell for stationary squat instead of the swing.***

Abs: 5 rounds 30 seconds work, 30 seconds rest before moving onto next exercise. 

  1. Decline Punch Plank
  2. Decline Walking Plank
  3. Decline Shoulder Tap Plank
  4. Decline Spiderman Plank

*** I used my stairs to help with decline.  You can do these flat on the floor***

I  had a decent calorie burn after this workout:

Leg/Ab Calorie Burn

Leg/Ab Calorie Burn