Blog Archives
The Long Mile Cardio and Conditioning Workout
Bored of running? Well here’s a workout that incorporates running and full-body conditioning all in one killer fat-burning calorie-scorching workout!
1/4 Mile Sprint
10 Tuck Jumps
10 Thrusters
10 Box Jumps
10 Push Ups
10 Wall Ups
4 ROUNDS FOR TIME
If you try this workout – post your time below! I’d LOVE to see how you do! …and you can come back and do it again and see if you can beat your old time!
Here’s the matching graphic if you want to share what you did! 
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Will Tattoo For Protein
You know I don’t really do giveaways or push sweepstakes, but this contest is super easy – and well worth it!! We all know supplements can add up, so why not enter to win a WHOLE YEAR’s worth!! Right?! All you need to do is tattoo Designer Whey somewhere on your body. WHAAAAT?!?! hahaha Okayyyy, not really! Designer Whey is giving out free TEMPORARY tattoos for a chance to win killer prizes. Here’s the scoop…
20th Anniversary Tattoo Photo Contest (10 Chances to Win!)
Follow these three EASY steps (Must be a US resident 18 or older):
- Enter your contact info below so we can send you FREE temporary tattoos (don’t worry, we won’t spam you, just free tattoos for all!) Everyone needs a free tattoo, right?
- Snap a pic with your favorite tattoo.
- Upload your photo using the link on our Facebook page, or simply post on Twitter or Instagram using #DesignerWhey20.
CLICK HERE to enter!
See more!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Fit & Trim Bikini Bottom Workout
We have several clients we train to compete in figure, physique and bikini. This is one of the workouts Steve put his bikini girls through that I loved. While you don’t have to wear a two piece (or be a girl) to do this workout, it’s definitely a workout you’ll want to try!
Butt & Leg Workout
Click on each exercise to watch video demonstration of the exercise. Do 15 reps of each, with no rest between exercises. Rest for 1-2 minutes between completed circuits.
15 Back Squats (95lb-135lb)
15 Thrusters (10-15-lb dumbbells)
15 Walking Lunges (15lb dumbbells)
X3 (rest after 3rd round)
15 Leg Extension (moderate, 45-55lb)
15 Leg Curl (moderate, 40-50lb)
15 Skaters
X3 (rest after 3rd round)
15 Leg Press (heavy)
15 Kettlebell Curtsies (25lb kettlebell)
15 Stomps
X3 (rest after 3rd round)
10-10-10 Push & Pull Workout
This was a fun circuit I did yesterday. I used a black bodylastics band to get me through the pull ups (love using these bands for assisted pull ups). At round 3 I was thinking, “really Bonnie, 10? Why did I say 10?” lol. But then at round 5 and 6, I felt there was hope as I saw 10 getting a little more in my reach.
Push-Pull Super Set Workout
10 Pull-ups
10 Push-ups
10 Rounds!
Maybe you are reading this and thinking “I can’t do that”, well think again! I worked out with one of our boot campers who modified the workout and got just as good of a workout as me. Instead of doing pull-ups she did band pull downs. Instead of doing military push ups, she did modified push ups on her knees. On the last round, we BOTH were struggling to get the last few reps of each exercise – and both felt a great sense of accomplishment when we were done!
Modified Push-Pull Workout
10 Pull Downs
10 Modified Push-ups
10 Rounds
Now, go get your push pull workout on!
Hashtag #designerwhey if you share this workout!!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
The Joker Workout: It’s All in the Cards
Grab a deck of cards and get ready for an awesome workout! Whether it’s just you and a workout buddy or a class – playing with a deck of cards is a great way to work up a sweat.
Workout Description: Shuffle the deck and split the deck in half. If you are working out with a group, split the group in 2 teams, Team A & Team B (or just split the cards between workout partners, Partner A & Partner B). A draws first and completes the appropriate exercise based on the card type. While A rests, B draws a card. Continue until you run out of cards.
Turn it into a game. Each Team/Partner gets their equal set of cards and begins drawing cards at the same time. The person to run out of cards first, wins. Loser gets 25 penalty burpees.
Reps:
- Number cards represent reps, 1 (Ace) -10 repetitions
- Face Cards Represent 15 repetitions
- Joker Card represents REST for the team pulling the card, & 15 Burpees for the OPPOSING Team
Exercises (click on link to view exercise)
- Diamonds: Tuck Jumps
- Hearts: Mountain Climbers
- Clubs: Sit Ups
- Spades: Burpees
Here are a few pics of our class doing this workout…
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
The Bikini Butt Lifter Workout
Kim Gerhardt recommended a butt firming & upper leg firming to “lift” sagging muscles and skin – and she’s not the only one wanting to boost her bottom. The glutes and thighs are on the top of the list for most women. I don’t think we could ever have too many butt workouts out there for people to try.
While I was deciding who’s workout idea to pic for this week’s Designer Whey workout, Steve told me about his lower body workout he put his bikini competitors through yesterday, designed to firm and lift the glutes and melt the fat! A perfect workout for you Kim!
Killer Treadmill Warm Up
5.0mph, 5% incline for 60 seconds
6.0mph, 6% for 50 sec, 10 sec rest
7.0mph, 7% incline for 45 sec, 15 sec rest
8.0mph, 8% for 40 sec, 20 sec rest
9.0mph, 9% for 35 sec, 25 sec rest
Glute & Leg Workout
20 Pass Through Lunges
10 Sumo High Lifts
X 6
10 Step Up 1-Arm Shoulder Press
X 3
15 Knee Repeater (each leg)
X 3
12 Hamstring Curl on equipment (or with bands)
12 Straight Leg Dead Lifts
X 3
Workout Graphic:
Get for YOUR Own Custom Workout
As you know, Steve and I create workouts for many different brands. One of our jobs this month is to create fresh, new workouts for Designer Whey - and we decided do something new and make YOU the star!
That’s right, this month we will be selecting workouts YOU suggest! AAAAND we are going to name that workout after YOU! We tested this out on facebook and got a GREAT start there, so now we are extending the request right here.
Simply tell us what type of workout you would like (in the comments below) – AND be sure to list YOUR facebook, twitter, blog or website so we can credit you!! 6 OF YOU will be chosen. Read the rest of this entry
Swing & Sweat Kettlebell Workout
Take your training up a notch with kettlebell training!! Kettlebell training is strength and cardiovascular exercise wrapped up into one awesome extremely effective style of training. Because it trains both the heart and lungs, as well as our muscles, it also saves times.
Kettlebell exercises also burn more calories and fat than traditional training with dumbbells- AND it works more muscles, including your core. For example, where a shoulder press isolates your shoulder muscles, a kettlebell snatch or one-arm press challenges your core, works your legs when you add a swing or squat, AND works your shoulders and arms too. Bottom line, you get more bang for your buck!
Sweat and Swing Workout:
Click on the link to see video instruction of each exercise.
- 25 Burpee
- 25 Kettlebell Swing
- 25 Mountain Climber
- 25 Kettlebell Swing
- 25 Bicycle Crunch
- 25 Kettlebell Swing
Repeat 4 rounds for time to amp up the intensity. Get your towel ready and be prepared to SWEAT!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
40 Workout Songs to Pump Up Your Playlist
Earlier this week I asked my facebook friends: “WHAT’S YOUR SONG OF THE WEEK?” - and they ROCKED it! However, I have to admit, most of them are new to me so I need YOUR help!
Each month Designer Whey features a new workout playlist. We will be using some of YOUR favorites for their June’s playlist. What songs do you like? Any on this list? Any we’re missing? What songs REV your ENGINE? Be sure to share YOUR FAVS before you go!
Below are a few of my personal favs, along with some of my facebook friends’ top choices. Meanwhile, I need to start browsing itunes and check out some of their songs and see which ones will need on my next workout playlist!!
Songs that Move Me
When I look for a workout song, I want a fast paced, high-energy song that will keep me moving – but words count too. I don’t want to listen to lyrics about heart break or someone’s booty call. I look for words that inspire me, drive me and even correct me. I want to be motivated to be the best I can be – both inside and out.
While I admit I don’t always listen to ALL the words (and sometimes am shocked that I’ve missed some not so nice ones), sometimes even just one simple line, like in Uprising by Muse “we will be victorious” is enough to get me pumped. Or lines like “you’ll find us chasing the sun” by Wanted just makes me want to run faster and chase my dreams.
Then there are full songs that every lyric inspires me to the core, like Kirk Franklin’s song “Today”:
“Today, I’m hungry and ready for change. I’ve run to far to be the same. Today, No longer bound by what people say. I know that I will make mistakes. I fall but I refuse to stay…Today”
MY Workout Song of the Month:
“Eye On It”
by Toby Mac
Favorite line:
“I got my eye on the prize and I will not quit”
Some of the lyrics:
Reachin’ for what lies ahead, I got my eye on it
I see my sweat hit the ground, I put my foot in the block
This is the race of my life, And I can’t wait for this shot
‘Cause I can feel the wind at my back, Chest is pumpin’ like a heart attack
Feet are moving and my mind is locked, Pressin’ on with everything I got
I got my eye on it!
My Top 10 Workout Songs:
1. “That Power – Will.I.Am
2.”Uprising” – The Muse
3. “We Are Young” – Fun
4. “Eye On It” – Toby Mac
5. “On Top of the World” – Imagine Dragons
6. ”Chasing the Sun” – Wanted
7. “Today” – Kirk Franklin
8. “Starts with Me” – Tim Timmons
9. “Me Without You” – Toby Mac
10. Live Like That – Sidewalk Prophets
YOUR Top 30 Workout Songs
Below are some of the songs my facebook friends submitted so far, listed as: “The Song” – The Band and (your Facebook Page). Don’t forget to give me your input (in the comments below)!!!
“Breaking a sweat” - Skrillex
(Charlene Wilson Lee)
“Find Yourself” – John O’Callaghan ft Sarah Howells
(Pame Valencia)
“Closer” – 50 Cent
(Kelly Livingston- Walters)
“Outta Control” – Baby Bash Ft. Pitbull
(Cindy Cobb Corwin)
“Beat This Summer” – Brad Paisley.
(Laurie Duncan)
“Five minutes alone” – Pantera
(Ryan Maclean)
“Destroy everything” – Hatebreed
(Ryan Maclean)
“Wagon Wheel”–Darius Rucker
(Kimberley Nash)
“1994″–Jason Aldean
(Kimberley Nash)
“Can’t Hold Us”–Macklemore
(Kimberley Nash)
“Lift Me Up” – FFDP
(Tere Mayte K)
“Pusher Love Girl”—Timberlake
(Kimberley Nash)
“Spin The Black Circle” – Pearl Jam
(Willie Smoked Edwards)
“Five Finger Death Punch – the Pride
(John Sikes)
“Push It” – Garbage
(Cori Keeton Pope)
“Lose Yourself” – Eminem
(Pame Valencia)
“Counting bodies like sheep” – A Perfect Circle
(Emily Wee Wee Weborg )
“List of Demands” Saul Williams
(Cameron Pope)
“Crystalised” – The XX
(Cameron Pope)
“Cherry Lips (Go baby go)” – Garbage
(Cameron Pope)
“Like a Soldier” – Live
(Cameron Pope)
“Burn it to the Ground” – Nickelback
(John Hines)
“White Limo” - Foo Fighters
(Amplify: Life Tech Run)
“A New Level” – Pantera
(Erin ElizAbeth)
“Down on Me” – Jeremih
(Kelly Livingston- Walters)
“The Best Part (Is You) Ne-Yo
(Kelly Livingston- Walters)
“My Songs Know What You Did In the Dark” – Fall Out Boy.
(Mandy White)
Foo Fighters –Rope
(Charlene Wilson Lee)
“Blurred Lines” – Robin Thicke
(Kandice Poirier)
“Did My Time” – Korn,
(Myra Naito)
Hail Mary Workout
If I had to guess, Steve named this “Hail Mary” because it brings people to their knees. Although praying will not make this easier, doing it more often will. Practice makes perfect!
Complete the following exercises as quickly as you can, with as little rest as possible. Do them in segments, chop them up, take a breather, shake it out – just as long as you get it done and you limit your rest! Do this workout for time to ramp up your intensity. Then come back to it another day and see if you can beat your time. Click on links to see video demonstration.
- 100 Dumbbell Single-leg Deadlift
- 200 Overhead Walking Lunges
- 200 Wide Push-ups
- 500 Bicycle Crunch
- 75 Pull-ups or Lateral Pulldown
