Express (20 min or less)

I created this quick 15 minute cardio workout so that everyone, from newbies to advanced, can get the most out of it! This circuit of 3 easy to follow exercises (repeated 3 times) provides 2 different intensity options for each move: level 1 and level 2. Challenge yourself at your own fitness level.

Since I haven't put JUST a chest routine on here, I figured I would add one for those who want a focused chest workout option. In my opinion, most women need MORE back work than chest since we are often in seated in hunched over positions at work, or breastfeeding, etc... This 17 minute routine is great to add on with another workout, or to use on an alternate day from back work.

This 14 minute cardio routine is a great way to get the heart rate up without a lot of jumping and pounding. Some people may have injuries or issues that prevent them from doing high intensity type plyometrics, burpees, jumps, etc... This workout is a great option for those who still want the intensity without the bouncing. This is also a great way for experienced exercisers to switch up their normal cardio movements. 

This workout is the PERFECT way to hit the triceps hard and fast by using the tabata format of 20/10. I chose 2 different tricep exercises which you will do for 8 rounds (4 minutes) each. This means the actual, total workout time is only 8 minutes, but man oh man you will feel it! Remember, the key to tabata is working hard during the 20 seconds and totally resting during the 10 seconds.

ATTENTION OFFICE WORKERS! If you sit at a desk all day, start bringing a band with you and doing these exercises throughout the day. Shoulder health is one of the biggest issues we face due to the majority of the population spending their days hunched over at a desk with anteriorly rotated shoulders. The average gym goer is bench pressing and overhead pressing without doing any mobility work. This leads to injuries and pain. The exercises in this workout will improve shoulder function, improve posture and also strengthen the upper back musculature and scapular muscles (posterior delts, rhomboids, low traps).

This workout is only 15 minutes! HIIT lets you can accomplish a lot in a short amount of time. Research shows that you can achieve more progress in a mere 15 minutes of high intensity interval training than jogging on a treadmill for an hour!  The key is pushing hard during each exercise. You should be breathing heavy after each interval. Remember, the intervals are short but intense. When you safely push yourself out of your comfort zone you will see real results!

The stability ball is a great piece of equipment to use when training the core. This 14 minute workout has some new moves that will definitely challenge your abs!

The stability ball is a great piece of equipment to use when working the abs! This 10 minute workout incorporates 3 of my favorite moves.

This 18 minute circuit workout is done completely on your back! This is a great option for those who work on their feet all day or if you're not feeling enough motivation to do a "tough, jumping" kind of a routine. I mean, it doesn't get much better than being able to lie down and workout!

This 20 minute cardio workout will have your heart pounding which means you will be working hard and burning calories!

This quick 15 minute routine is an ab workout with some tricep kickbacks thrown in! Kickbacks are great for the triceps but often times people go too heavy with their weight and end up not working the tricep effectively. I suggest using a 5 lb dumbbell (10 lbs for guys, 3-4 lbs for beginners) for the kneeling tricep kickbacks. Form is important so remember to squeeze the tricep in the straight arm position at the top of the movement.