Shake up your routine

Want to try an unconventional workout?

Here are a couple sample conditioning routines I've tried recently:

A great website that has video demonstrations and pictures of these exercises: http://www.elitefts.com/



Interval Conditioning

Warm up with 5 sled drags down a 100 yard dash. (add weight to the sled depending on your level, I use a 45 lb. plate on mine)



Prowler Push 5 trips (again add weight, I use two 25 lb. plates on mine)



50-60 Tire flips (rest briefly after 10 flips, then repeat)



Finish with 3x20 wood choppers or sledge hammer abs



(I learned about these techniques from the team at East Coast Barbell (Primal Strength & Conditioning in Kernersville, NC) Contact me for location if interested.





Strength & Conditioning Combo



Warm up with eliptical or sled drag 5-10 mins



100 tire flips (there are several different size tires, I use a 150 lb tire) rest as needed



Black strap pushups 3 sets to failure



Body weight dips 3 sets to failure



Pull ups (assisted with a band if needed) 3 sets to failure



Sandbag toss (grab a 25-50lb sandbag and toss from your chest as far as you can engaging your core) repeat 5 tosses 3 times resting after 5



Finish with hanging leg raises, wood choppers, plank hold (advanced add weight)



Hope this encourages you to explore other ways of training! Let me know what you think!

Kim’s “No Excuses” Workout

This is a fun workout to do with friends. I tried it out on an awesome group of women last week and they pushed it hard!!!
Equipment:
25-50 lbs rice, sand, or corn, chair, water
Warm Up:
Jumping Jacks
Jog in Place
Bodyweight Squats
Slow Pushups
(Repeat 2-3 times)
Circuit: 10-15 reps
· Chair squats holding 25-50lbs (Back straight, abs tight)
· Alternating lunges, bodyweight (advanced: sling rice over shoulder, take long strides, knee over ankle)
· Pushups (abs tight, chest to floor)
· Plank hold to failure (on forearms, back flat, abs contracted)
Outside street conditioning:
Find a marker, hold 50 lbs and walk as fast as you can to marker, drop weight down, 2 pushups on weight, 10 Mt. Climbers, pick up weight, walk back to starting point and repeat 5 times (work your way up to 10 trips)
Cool Down: Walk 5 minutes slowly to let your heart rate come back down. Do not stop abruptly!

Questions? Email me wholebody3@yahoo.com

My favorite protein shakes and bars

Many people ask what brands of protein supplements I like. Well, here they are!

Bars:
Think Thin (I love that they have 20 grams of protein, no sugar and taste great! White Chocolate is so good)
Balance Carb Well Bars (Again I gravitate towards no sugar bars)
Pure Protein

Whey Protein:
Jay Robb (Sweetened with Stevia and mixes easily)
Isopure Cookies & Creme (Mix and freeze for a ice cream treat)
Designer Whey

Whole Foods Market carries many of these products. I also like buying from www.bodybuilding.com and they ship their products fast!

Strong Girl Fitness LLC is official

Welcome to Strong Girl Fitness Blog!


I am very excited to launch my personal training business.


"Unconventional Training for Fit, Fierce, Females"


I will post fun and innovative training techniques, words of wisdom and motivation as well as creative and easy food ideas. Also in the works is a fun line of fitness tanks guaranteed to generate lots of energy!

Please stay tuned for more updates!