Blog Archives
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
Fast-Slow-Stop Bodyweight Workout
You don’t need a gym to get a quick workout in – and this is a great one you could do in a hotel room, living room, outside or where ever you squeeze a quick sweat in. OR, you can pop this little routine into your normal gym routine to switch things up a bit.
Do the following exercises 3 different ways each: FAST, SLOW, STOP!
- FAST: 25 repetitions as fast as you can
- SLOW: 15 repetitions slow (half-time, 3-5 seconds each rep)
- STOP: Hold for 45 seconds (preferably in the low or middlle position)
- Air Squats
- Push-up
- Dips (girls) or Triceps Dip (boys)
- Mountain Climber
Repeat 3-5 Times
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
The BIG Burpee Workout
Workouts do not have to be complicated. I think many people think they have to have a new set of moves or learn a whole new exercise in order to really get a good workout – but the truth is, you can take 1 single exercise and turn it into an entire workout if you get a little creative.
Let’s look the burpee for instance. What if you took just the first part (the squat), then the 2nd part (the thruster), the 3rd part (the plank or push up), then back to the thruster again, and finally the last part (the jump) and you did each movement separately. Suddenly, you have quite a challenging workout – all created and inspired by one simple exercise.
Check it out!
The Big Burpee Workout
Click on each exercise to watch the video demonstration.
- 10 Air Squats
- 10 Squat Thrust
- 10 Push Ups
- 10 Squat Thrust
- 10 Tuck Jumps (double plyo high knee)
Repeat entire workout doing 9 reps, then 8, 7, 6, 5, 4, 3, 2 and 1 each – and you’ll get your 1 BIG BURPEE experience! Time yourself and let me know how long it takes you to finish! Have FUN!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Raise the Bar Mix & Match Workout
Designer Whey has launched a fun new promotion called “Raise the Bar” Mix & Match Workout – and a chance to win a free box of Designer Whey protein bars (which are super yummy by the way!)
Steve and I designed these cool mix and match workouts you can do at home or the gym. Each week we give you 3 categories, each with 3 exercises to choose from. You do those 3 exercises as directed for your own customized mini-workout! Mix it up and do it again throughout the week.
This week’s Mix & Match Workout is Cardio Blast. Check it out, try it out – and Share your own customized workout for a chance to win! Like Designer Whey to get all four workouts!
Designer Whey makes fitness fun, and winning easy! DO THE WORKOUT!
The Energizer Workout: Get Sweaty, Get Results!
You don’t have to worry about how many reps you do. No counting, no thinking, just doing! Set your GymBoss Interval timer for 45 seconds on, 15 seconds off. Crank the music and pump out as many reps as you can in 45 seconds. Get a quick 15 second break and go right to the next exercise. Do the whole circuit for 3-5 rounds. Feel amazing and energized when you are done!
Time vs Reps: When reps are set, the intensity of the workout depends on your physical condition. When a workout is based on time, not reps, everyone gets a great workout because everyone is going at THEIR 100%. Whether you do 10 reps each or 30, as long as you are doing your best, that’s all that matters!
Get more workouts at DesignerWhey.com!
The Workout
FOLLOW DESIGNER WHEY ON FACEBOOK FOR MORE GREAT WORKOUTS!
3 Easy Ways to Ramp Up Your Workout
1. TIME: The less you rest, the more difficult the workout will be. Take little to no rest between exercises to completely fatigue the muscle.
2. WEIGHT: When doing lunges, step-ups and single-leg workouts, put all your weight on the working leg. Many people will shift their weight on the opposing foot to give the working leg a rest. Or, they will step up, and then step their weight down. To amp your workout up, using step-ups for example, only tap the back foot on the ground instead of shifting your weight back on the ground. You will feel a noticeable difference just focusing your weight on the working leg without even trying a new exercise.
3. ROM: ROM stands for Range Of Motion. If you want to really work those glutes, it’s important to squat and lunge as deep as your knees will allow. The deeper your squats are, the more you’ll work the glutes, hamstrings and inner thigh.
CLICK HERE to view my Butt Blasting Workout for Designer Whey
30 Days of Motivation: Don’t Let Your Weekends Get in the Way of Your Goal
It’s time to face another weekend! Will you erase all the hard work you put in this week, or will you protect it like you’d protect your most precious belonging?
So many people aren’t as protective over their weekday investment as they should be. They loosen the reins - a little too much, only to find themselves regretful of the damage come Monday. If you are in the habit of sabotaging your weekend, here are some tips to help you stay on track.
5 Weekend Fitness Tips
1. Set your alarm. Just because it’s the weekend doesn’t mean you need to sleep in. If you really want to make the most of your day, start your day off right – and early. Get your workout out of the way and enjoy the rest of your day!
2. Plan one activity that requires you to be on your feet. For me, my 1 activity I’m planning to do is go to the Frog Leg Festival. Yes, you heard right! We are going to a nearby small town country-style festival to enjoy the some good old-fashioned festivities, which includes a lot of walking, shopping arts and crafts booths, and just enjoying the great weather.
3. Eat before you go out. If you want to eat well, plan ahead. For instance, we will eat a full meal before going to the Frog Leg Festival so the smell of funnel cakes won’t suck us in and tempt us to cheat. You can even do this before going out to dinner, or going to a party, so you can just nibble a little once you get there instead of be tempted to overeat.
4. Avoid alcohol. Many people blow a lot of calories on excessive drinking over the weekend. If you like to have a drink when socializing, trade it for a non-alcoholic beverage – or drink one water for every glass of alcohol to cut calories. Truth is, it wouldn’t kill you to completely go without, but if you are going to have one, keep track of the calories so you stay accountable and track your “damage”.
5. Beef up your cardio. If you know you’re going to fancy party or eating out, make room for the extra calories by getting some extra cardio in. Most people typically have more time over the weekend to exercise, but they are less likely to actually make the time. Fight the lazies and the temptation to feel like you “deserve the time off”. Working out is not work, it’s a luxury, and it makes you feel better – and THAT’s something you deserve!
Quick Weekend Blitz Workout:
Here is a quick cardio & abs blitz that Steve created for Designer Whey. Give it a try! Do it for time for the most intensity.
