Bekah Fit
http://bekahfit.com
Get Fit With BekahMove It 7
http://bekahfit.com/articles/move-it-7
<p>This 20 minute workout blasts through calories by working the upper & lower at the same time! All you need is one medium sized dumbbell. This routine is perfect if you're traveling and don't have a lot of space or equipment, or if you're somewhere you can't get on the floor. </p>
<p>This circuit consists of 3 single sided moves, repeated twice, with a cardio burst at the end.</p>
<p>I'm using one 8 lb dumbbell for the entire routine. </p>2024-03-03T13:24:00-00:00Great Glutes 8
http://bekahfit.com/articles/great-glutes-8
<p>For this glute focused routine, I decided to make a standing routine. It's only 15 minutes, so the perfect workout to add on, to do at lunchtime, while traveling, or while the baby is napping! I'm using a Hip Circle band (fabric), but you can use a rubber mini loop band if that's all you have. The fabric bands just stay in place better. </p>2023-12-29T10:52:00-00:00Mid Back Pain Relief Routine
http://bekahfit.com/articles/mid-back-pain-relief-routine
<p>I was in my 3rd trimester when I filmed this routine, but people who aren't pregnant still experience mid back pain all the time! So the movements in this circuit are so good for EVERYONE to do regularly. You don't need any equipment for this 12 minute mobility routine!</p>2023-12-26T13:01:00-00:00Quickie Back & Posture
http://bekahfit.com/articles/quickie-back-amp-posture
<p>I made this 11 minute routine quick on purpose! This is a circuit you can squeeze in if you're short on time, if you're on a lunch break and can't get too sweaty, or if you're having back pain and need some relief. You'll need a pair of heavy weights for the rows (10-20 lbs each arm) and one lighter dumbbell for the reverse flies (5-8 lbs).</p>2023-12-23T11:15:00-00:00Posture - 17 minutes
http://bekahfit.com/articles/posture-17-minutes
<p>Do you have back or neck pain? Do you sit at a desk all day? Do you notice your shoulders have become more rounded forward with your head pushing out in front? Are you starting to get a hump in your back?? You NEED to work on fixing your posture, and it takes very specific and focused movements. <br><br>This 17 minute routine requires a light resistance band. Frequent activation is most effective, so do these moves regularly! </p>2023-12-04T09:10:00-00:00Turkey Burn 11
http://bekahfit.com/articles/turkey-burn-11
<p>This is a very big day! My nieces and nephews are finally old enough to be in a REAL BekahFit workout ;) They were soooooooo excited to do this Turkey Burn workout with me this year! </p>
<p>This 17 minute routine is a circuit of 4 exercises repeated twice and you only need one pair of medium dumbbells. </p>
<p><span style="color: rgb(224, 62, 45);">I'm using 8 lbs and the kids are using 2s and 3s. </span></p>
<p>Also, I'm in my third trimester and feeling GREAT!</p>2023-11-19T20:08:00-00:00Great Glutes 7
http://bekahfit.com/articles/great-glutes-7
<p>I'm using a hip circle band for this workout. It's a fabric band. But if you only have a rubber loop band, that will work too! You can order a hip circle band here: <a href="https://markbellslingshot.com/collections/hip-circles">https://markbellslingshot.com/collections/hip-circles</a> or you can get knock offs on Amazon or in some stores. </p>
<p>Since this band is thicker, we won't be doing AS MANY reps as we would with the thinner, rubber bands. I recommend using a light or medium fabric band (not too heavy) so that you can get proper range of motion and muscle activation.</p>
<p>This routine is only <span style="color: #e03e2d;">19 minutes</span>, so it's the perfect add on workout or if you're short on time. </p>2023-10-29T19:25:00-00:00Move It 6
http://bekahfit.com/articles/move-it-6
<p>This new MOVE IT workout is so fun! I used the format of only doing each exercise one time, so this 25 minute routine FLIES by! You can use one pair of medium sized weights for the whole thing!</p>2023-10-01T18:38:00-00:00Upper Body Burn
http://bekahfit.com/articles/upper-body-burn
<p>After 11 years of filming workouts for this site, THIS IS MY FAVORITE WORKOUT SO FAR! I love it so much, I actually do it once a week myself! These 20 minutes go by sooooo fast. I've never done this format before, but I decided to do each exercise only one time. This keeps it fun and fresh and interesting the whole time! </p>
<p>I'm using a pair of 8 lb dumbbells for the entire workout. And you'll need one heavy dumbbell for one sequence. </p>2023-08-27T22:16:00-00:00Four on the Floor
http://bekahfit.com/articles/four-the-floor
<p>If I only had to pick 4 exercises to do, these would be it! These are soooooo effective if you do them with lots of focus and mind-muscle connection. This circuit is repeated 3 times:</p>
<p>1) Banded Rear Flies (if you don't have a light band, use dumbbells for reverse flies)</p>
<p>2) Glute Bridges (medium-heavy dumbbells)</p>
<p>3) Alternating Toe Taps (1 dumbbell)</p>
<p>4) Face Down Arm Slides</p>2023-07-30T22:35:00-00:00Move It 5
http://bekahfit.com/articles/move-it-5
<p>I love these MOVE IT workouts b/c they are quick but effective! Every exercise in the MOVE IT series works your lower body and upper body at the same time. All the moves are done standing, so you're not getting up and down off the ground. This means you can get a lot done in a short amount of time. This 21 minute workout consists of 4 exercises repeated twice. You only need one dumbbell for the whole workout. I suggest 8 lbs-12 lbs. </p>2023-07-02T20:00:00-00:00Move It 4
http://bekahfit.com/articles/move-it-4
<p>I started the Move It series as a way to get quick but effective workouts in 30 minutes or less. This means you will be using dumbbells, standing up the whole time (no floor work) and moving your upper & lower at the same time. I am using a pair of 10 lb dumbbells for this circuit of 4 exercises repeated 3 times. There is literally not a minute wasted in this 28 minute routine!</p>2023-06-05T07:04:00-00:0015 Minute Mobility Flow
http://bekahfit.com/articles/15-minute-mobility-flow
<p>I will make this description short and sweet. If people would do this routine every day, they would feel SO MUCH BETTER! </p>2023-04-28T19:42:00-00:00Move It 3
http://bekahfit.com/articles/move-it-3
<p>I created the workouts in the "Move It" series to include combo moves. Working your upper and lower at the same time is a great way to burn some serious calories when you're short on time. I decided to make this routine only 20 minutes. It is 4 exercises repeated twice. You can do the whole thing with one pair of dumbbells!</p>2023-04-03T10:49:00-00:00Body Blaster
http://bekahfit.com/articles/body-blaster
<p style="text-align: left;">This 32 minute workout is different and fun! I'm always trying to come up with fresh ideas for exercises that REALLY WORK! My hamstrings were so sore after doing this routine! </p>
<p style="text-align: left;">I'm using a pair of 10 lb dumbbells and a medium band, but I recommend giving it a try with whatever mini band you have at home. </p>2023-03-06T08:46:00-00:00Plate Abs
http://bekahfit.com/articles/plate-abs
<p>This 16 minute focused core routine is so effective! You can use a plate or a dumbbell.</p>
<p>(If using a 5-10 lb dumbbell, hold it horizontally)</p>2023-01-29T20:47:00-00:00Bekah's Best Booty Moves
http://bekahfit.com/articles/bekah039s-best-booty-moves
<p>After YEARS of experience training clients and discovering which exercises work best for my own results, these are the 4 BEST moves for the glutes using a pair of dumbbells.</p>
<p>Beginners start with 8lbs-10 lbs. I'm using a pair of 20s. Try to push yourself to use heavier weight on the 3rd and final set.</p>2023-01-01T23:52:00-00:00The "Stick" Ab Routine
http://bekahfit.com/articles/the-quotstickquot-ab-routine
<p>This 19 minute core workout is SUPER effective! The key is really focusing on activating your deep abs. Many people have never actually felt their deep abs working. This should be challenging.</p>
<p>You will need an empty bar or some sort of stick (broomstick or mop stick) but it needs to be LIGHT.</p>2022-11-26T21:25:00-00:00Core & Shoulders
http://bekahfit.com/articles/core-amp-shoulders
<p>This 24 minute circuit is a focused, effective way to train these two muscle groups. These movements are very intentional and are different than your "typical" exercises. I love adding in a variety of movement patterns and angles to really smoke the muscles in a new way!</p>2022-10-31T08:10:00-00:00Glutes, Back & Core
http://bekahfit.com/articles/glutes-back-amp-core
<p>This 44 minute workout is a routine I did in class. It went SO WELL I decided to film it! </p>
<p>3 circuits of a glute exercise, a back/posture exercise, and a core exercise</p>2022-10-02T21:57:00-00:00Waist Snatching
http://bekahfit.com/articles/waist-snatching
<p>I did these moves one day in class and a long time class member said, "This is soooo great! I feel like it's SNATCHING my waist in!" And every time she would request this routine, she would ask for "waist snatching." So I decided to title this one the WAIST SNATCHING routine! You don't need any equipment for this 15 minute workout.</p>2022-08-29T21:31:00-00:0011 Minute Back Routine
http://bekahfit.com/articles/11-minute-back-routine
<p>I made this back workout SUPER short so it can be added on at any time! The back/rear delts and glutes are the muscle groups that I feel are most important to work regularly. So this quick 11 minute circuit allows you to squeeze it in to your week frequently.</p>2022-07-27T22:14:00-00:00Move It 2
http://bekahfit.com/articles/move-it-2
<p><span style="color: #212529; font-family: Oswald, 'Sans Serif'; font-size: 19px; text-align: center; background-color: #ffffff;">This is the sequel to one of my most popular workouts! This 21 minute routine is done all standing and works the full body. I recommend having several sets of weights nearby. I am using a pair of 8s, 10s, 12s, but just use whatever you have!</span></p>2022-07-04T23:44:00-00:00Express Total Body
http://bekahfit.com/articles/express-total-body
<p>I have had so many members ask for more quick workouts they can do when they don't have much time. So I decided to make a really effective total body workout in just 22 minutes! I chose to use a slower pace b/c you actually get more out of slower, focused reps. This routine is 5 exercises repeated twice. You don't need to get on the floor for it, so you can literally do this anywhere. </p>2022-05-31T14:26:00-00:00Express Upper Body
http://bekahfit.com/articles/express-upper-body
<p>I felt this workout the next day in the best way! I felt like I had WORKED my upper back and rear delts and shoulders and triceps! I purposefully made this routine only 22 minutes so that you can add this in any time. The way to get "toned" arms and back is to BUILD THE MUSCLE underneath! Muscle is what makes you look tight and not jiggly or saggy. And ladies, don't be afraid of bulking up. We don't have NEARLY as much testosterone as men. So muscle is your best friend, I promise!</p>2022-05-01T15:56:00-00:00