February is Healthy Heart Awareness Month and working out is beneficial physically, mentally, and emotionally. Here are some of our very own Brand Ambassador Libby Menz’s top exercises for a healthy heart!
PERFORMANCE NUTRITION FOR THE CROSSFIT ATHLETE
CrossFit has taken the fitness industry by storm with more and more people joining the CrossFit community every day. This growth hasn’t been without controversy. Most notable are the discussions about the frequency in which someone gets injured. Find out how minimize the risk of injury so you can maximize your STRENGTH!
GREAT GLUTES WORKOUT | JESSICA ALLION
EASY EFFECTIVE GLUTES By Jessica Allion Grab your nearest barbell and get to work on those glutes. These glute exercises are going to take you back to the basics. Quick & easy when you just want it…quick and easy. BARBELL HIP THRUSTS You have seen hip thrusts on stability balls, on various machines, etc. We’re going to take you …
5 TIPS TO TRAIN AROUND AN INJURY
Whether you’re just starting to find your groove in the gym or you’re a competitive bodybuilder, injuries can happen to us all. When you push your body, sometimes you can go too hard and have an injury – like cranking it out on that extra mile run or simply have a minor accident like tripping during a box jump. Regardless, …
5 FAVORITE EXERCISES FOR LEGS ABS UPPER | FAITH ENGEN ELLIS
HerSUPPZ Brand Ambassador Faith Engen Ellis shares with us her 5 favorite exercises to strengthen your abs, legs and upper body!
These exercises are perfect to do at home or if you are not able to get to a gym.
Give them a try and let us know what you think!
YOU DON’T HAVE TO HIT THE GYM TO BUILD MUSCLE
Sure lifting weights is probably the easiest and most convenient way to build muscle but what if you don’t have weights available? …or what if you just need to change up your workout? There are other ways to build that muscle find out now!
CHRISTINE’S HEART HEALTHY WORKOUTS
February is heart health month! That’s right, an entire month dedicated to your ticker!
Your heart is THE hardest working muscle in the body and our very own HerSUPPZ Brand Ambassador Christine (aka Xtine Anne) is sharing just a few of her very own exercises to keep your ticker tick’n!
BIKINI BODY BLITZ day two
Whether you are getting ready for spring break or getting a head start on the summer at the pool or beach, bikini season will be here before you know it! Check out DAY TWO of Jen Jewell’s exclusive workout !
GET HOT AND INSPIRED WITH YOGA | MARY’S BLOG
September is National YOGA Month. So what does that mean? We do YOGA! HOT YOGA. Mary and the girls take you along on their Hot Yoga session in Mary’s newest blog!
GLUTES: EXERCISES YOU HAVE NEVER DONE BUT NEED TO
There are some women who are blessed with, “Becky, look at her butt” glutes, whose bums are so healthy and strong they could make a living off of them. Literally.
Not all women are blessed with a bodacious badonkadonk so for us, celebrated glutes are going to take a little work.
No boring squats…endless deadlifts or mundane lunges here…
Mary’s ON THE BALL CLASS – Week 8
From the 6-PACK at THIRTY-6 SERIES THIS ON THE BALL class is sure to work your total body! Think you can’t get a great workout using a stability ball?? Think again…
CAN YOU DO A 5k? YES! YOU CAN!
Have you ever thought of doing a 5k but was not sure if you could do it? Are all your friends always talking about all the 5k’s and marathons they are doing but don’t know how to start? You will want to read this!
Mary’s ON THE BALL CLASS – Week 7
From the 6-PACK at THIRTY-6 series this ON THE BALL CLASS is double the fun! Mary & Courtney grab their boxing gloves and really test their STRENGTH! Think you can keep up? Give it a try!
Mary’s LIFT CIRCUIT – Week 6
Mary’s 6-PACK at THIRTY-6 LIFT CIRCUIT Week 6 combines weights and cardio for a TOTAL BODY WORKOUT that will get you to your GOALS!
Mary’s ON THE BALL CLASS – Week 6
ON THE BALL CLASS Week 6 from 6-PACK at THIRTY-6 Blog #7 PREPPING FOR SUCCESS will get every muscle worked…no joke. Stability ball exercises are a great way to change up your standard exercises and give them a brand new twist!
Mary’s LIFT CIRCUIT – Week 5
Mary’s LIFT CIRCUIT – Week 5 is here to get you in shape for summer! This workout is a part of a Blog series from Mary’s 6-PACK at THIRTY-6 that will motivate and inspire you to be the best you can be no matter what your STRENGTH is!
Mary’s ON THE BALL CLASS – Week 5
Mary’s ON THE BALL CLASS from her 6-PACK AT THIRTY-6 will get your core tightened and toned! Think you have seen every BALL exercise out there…think again!
TIPS TO GET YOUR BODY BEACH READY
Summer is approaching fast and you will be feeling confident shedding those layers with these 4 simple TIPS to get your BODY BEACH READY!!
Mary’s LIFT CIRCUIT – Week 4
Mary’s LIFT CIRCUIT – Week 4 is here to get you in shape for summer! This workout is a part of a Blog series from Mary’s 6-PACK at THIRTY-6 that will motivate and inspire you to be the best you can be no matter what your STRENGTH is!
Mary’s ON THE BALL CLASS – Week 4
Week 4 ON THE BALL CLASS from Mary’s very own workout from her Blog series 6-PACK at THIRTY-6! Now YOU can reach your GOALS!
Mary’s LIFT CIRCUIT |Week 3
Mary’s LIFT CIRCUIT – Week 3 is here and ready to get you swimsuit ready! This workout is a part of a Blog series from Mary’s 6-PACK at THIRTY-6 that will motivate and inspire you to be the best you can be no matter what your STRENGTH is!
MARY’S ON THE BALL CLASS – WEEK 3
STRENGTH CORE & CARDIO OTB WEEK 3 from Blog #4 Click here to read Blog #4 Single leg movements really work your core stabilization. Add in some push up variations and dead bugs and you will get your whole body transformed! EQUIPMENT NEEDED stability ball start with a 12lb dumbbells ( up or down depending on level) kettlebell stability ball …
MARY’S LIFT CIRCUIT – WEEK 2
UPPER & LOWER LIFT CIRCUIT Week 2 from Blog #3 Click here to read Blog #3Click here for OTB Week 2 As part of Mary’s 6-PACK at THIRTY-6 journey here is another LIFT CIRCUIT that will have you getting your 6-PACK ABS in no time! UPPER BODY *3 sets of each circuit, end with cardio CIRCUIT 1 Assisted Pull-Ups …
MARY’S ON THE BALL CLASS – WEEK 2
STRENGTH CORE & CARDIO OTB Week 2 from Blog #3 This workout is from the blog series Mary’s 6-Pack at Thirty-6. If you thought week 1 of Mary’s ON THE BALL workout was challenging… just wait. OTB week 2 workout will have you lovin’ every tough minute of this fun workout and well on your way to those 6-PACK ABS!
6-PACK AT THIRTY-6 BLOG #3
ALL ABOUT THAT DIET By Mary Sheckler “Because you know I’m all about that diet ’bout that diet, no pizza I’m all about that diet ’bout that diet, no sugar I’m all about that diet ’bout that diet, no cheating I’m all about that diet ’bout that diet… diet… diet… “ This week we kept my nutrition plan exactly the …
ALICIA BELL | FUNCTIONAL WORKOUTS FOR WEIGHT LOSS
FUNCTIONAL WEIGHT LOSS By Alicia Bell As a personal trainer and track coach to many types of clients, my job is to create a fitness program that helps athletes and actors successfully perform their jobs and look aesthetically pleasing. While your profession may not involve scoring goals, dunking baskets or hitting a ball you need to train for life as …
Mary’s LIFT CIRCUIT |Week 1
UPPER & LOWER LIFT CIRCUIT Week 1 from Blog #2 Click here to read Blog #2 Click here for OTB Week 2 As part of Mary’s 6-PACK at THIRTY-6 journey here is another LIFT CIRCUIT that will have you getting your 6-PACK ABS in no time! This workout is from the blog series Mary’s 6-Pack at Thirty-6. Each On The Ball …
MARY’S ON THE BALL CLASS – WEEK 1
STRENGTH CORE & CARDIO OTB Week 1 from Blog #2 This workout is from the blog series Mary’s 6-Pack at Thirty-6. This workout is no joke. Get ready to work your entire lower body and upper body with only 3 moves each. Don’t think your finished though Mary tosses in some core and cardio to really get that heart rate …
Introduction to German Volume Training (GVT)
German Volume Training is something that makes workouts simple, quick, and very effective!
GLUTES: I’M WITH THE BAND WORKOUT
Get your BAND out and start rockin’ those GLUTES with these awesome moves!!
Sumo Squat We LOVE SQUATS
SUMO Squats are The Best for that booty, quads and …hold a dumbbell and you will add the upper body too!
One Arm Bench with Drive
The exercise you want to do …now.
Crossfit Workout of the Day #007
WOD #007
Crossfit Workout of the Day #006
Crossfit WOD #006
Crossfit Workout of the Day #005
WOD #005
Crossfit Workout of the Day #004
WOD #004
CROSSFIT WORKOUT OF THE DAY #003
WOD #003 12 minute AMRAP 4 push press 8 SDHD 12 front squats Good luck. Post progress in comments. For more daily WOD’s click here. We would love to hear from you! Leave your love in the comment section below or email us at [email protected]!! Like us on Facebook, follow us on Twitter, Pinterest, YouTube and Instagram! Don’t …
ELSPETH KATHERINE’S | THE TRAVELERS WORKOUT
HerSUPPZ.com Featured Workout Presents Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model Often when I travel there is a fee to use the gym, I’m limited on equipment, or simply I’m crunched for time, but getting in at least some type of exercise is still important. EQUIPMENT NEEDED Resistance band ($10-$15 can be purchased anywhere from drugstores to sports shops) …
ELSPETH KATHERINE’S | YOUR BEST BUTT WORKOUT
One thing we know for sure is that Elspeth knows a thing or two about an awesome butt workout. Elspeth combines all of her best butt exercises to give you the glutes that you have always dreamed of! Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model CIRCUIT ONE of your BEST BUTT WORKOUT Barbell Hip Thrusts: 5 sets 12-15 reps …
ELSPETH’S | YOUR BEST LOWER BODY WORKOUT
This will definitely be YOUR BEST LOWER BODY WORKOUT you will ever do. Pick one, two, three or do all of these exercises in one epic lower body workout. Either way, you are sure to get the lower half that will grab your follower’s attention! Elspeth Dana, NPC National Competitor (Bikini), Fitness Model Warmup 5-10 minutes cardio of choice Bodyweight …
ELSPETH KATHERINE’S | YOUR BEST UPPER BODY WORKOUT
Elspeth combines her favorite yet tough movements to get your upper body in the best shape of your life! Looking for the best exercises to get your upper body defined and strong? These are it… Elspeth Katherine, NPC National Competitor (Bikini), Fitness Model Warmup 10 large arm circles 25 jumping jacks 25 push hands in front then press hands above head …
ABS – My favorite exercises!
HerSUPPZ.com Featured Workout Presents Jen Jewell, Pro Fitness Competitor, Celebrity Trainer & Cover Model Do you want abs like Jen’s? Here is the exact workout to get you there! Select 3 exercises from below Feel free to switch it up from one workout to the next
ELSPETH’S | YOUR BEST TANK TOP WORKOUT
Do you want to get your shoulders and arms ready for the tank top, crop top & bikini season? Crop tops are always in style when you have the abs to show them off. And, you will definitely have the confidence to wear them after seeing the results from this awesome workout from Elspeth! Elspeth Dana, NPC National Competitor (Bikini), …
BIKINI BODY BLITZ day one
HerSUPPZ featured workout presents… Jen Jewell, Pro Fitness Competitor, Celebrity Trainer & Cover Model Believe it or not, bikini season right around the corner, it’s total body tune-up time! Try out the workout below and don’t worry we have Bikini Body Blitz Day Two ready when you are!! Get ready to rock your swimsuits and newly sculpted abs! Results are just …
YOUR PERFECT 20 MINUTE TRAVEL WORKOUT
RELAX AND SWEAT These fast but not-so-easy workouts are perfect for this high travel time of year, with no equipment necessary! Whether you’re staying at a beachfront hotel for a few days or camped out at Grandma’s for Christmas break, we have some options to help keep you on track! LADDER WORKOUTS Ladder workouts are a great way to get in …