If ya got a bosu, let's rock it!
If not, you can get a killer workout using your bench OR a mat too!

You will definitely need a variety of dumbbells - I have 35's, 20's, 15's & an 8.

Here's what's in the pipeline:

Block #1: 50/10
1. Plie Goblet Squats
2. Overhead Tricep Extensions
3. Chest Press
4. Leg Lifts (Core)
x 3 sets

Block #2: 50/10
1. Deadlifts
2. Side to Side Squats with Bicep Curls
3. Side Plank Right (optional rotation / optional weight)
4. Side Plank Left (optional rotation / optional weight)
x 3 sets

Yummy Yoga Cool Down at the end! Enjoyyyy!

We are in the midst of social distancing, but that didn't stop me from inviting Colleen back into the studio to flim a ride workout together... 6+ feet apart!

You may recognize her from the "It's Good to Be Alive" RealFit Ride & from the limited-time release "When in Doubt, Pound It Out"

Today's theme: Joy

It can be challenging for many people to tap into happy & joyful times with so much uncertainty that is upon us these days. That said, joy can still be found in the simplest of things if you stop and look around once in awhile. 

Noticing the brightness of the spring flowers starting to bloom, the way the rain or snow smells fresh and clean, or the beat of a tune that really gets ya inside... to the point where you can't help but bob your head, shake your shoulders or shimmy your hips.

That's the joy we are helping you cultivate today.

Colleen & I are both music lovers and have attended tons of concerts together over the years ~ Sting, P!nk, Lady Gaga, Struts, Foo Fighter, MUSE, 30 Seconds to Mars... I'm sure there are more. That's just what came to mind immediately.

Today her playlist is an awesome blend of feel-good tunes that we hope help bring out some joy, as we sit in our bicycle-bubbles & ride for the next 45 minutes together, regardless of what is happening in the world around us.

It goes like this (& I didn't know what she had lined up for us, until I was riding real-time with her!)

1. (Reach Up For The) Sunrise - Duran Duran
2. Turn It Up - Oh the Larceny
3. Dear Future Self - Fall Out Boy
4. What a Man Gotta Do - Jonas Brothers
5. Don't Be So Hard On Yourself - Jess Glynne
6. Don't Slack - Anderson Peak & Justin Timberlake
7. Runnin' It Now - Pigeon John
8. Pressure - Muse
9. Mad World - Adam Lambert
10. Long Road To Ruin - Foo Fighters
11. (I'm Gonna) Love Me Again - Elton John & Taron Egerton
12. Primadonna Like Me - The Struts
13. Circles - Post Malone
14. Don't Make Me Wait - Sting & Shaggy
15. Janey Don't You Lose Your Heart - Bruce Springsteen

Post below! What are some songs that bring YOU joy? Maybe we could do a collective RealFitter Joy Ride!

Thanks for riding with us. May you feel on top of the world by the end of this workout. xo

Love me some Black Eyed Peas!

In this super fun combo/boxing-drill workout, I break it up into 4 blocks that each focus on a different kick. 

After each block, we get to forget the combos & just boom-boom-pow-it with an upper body drill for 30 seconds & then a lower body drill for 30 seconds.

Today's session is all on our feet & you have an opportunity to up the intensity by donning some weighted gloves after the warm up. With a quick 140 bpm, your heart will get the pump that your body sometimes craves from a straight up cardio session.

Block #1:

Jab/Jab/Backhand/Knee/Front Kick
Upper Body Drill: Jabs R/L
Lower Body Drill: Rapid Fire Front Kicks R/L

Block #2:

Hook/Hook/Cross/Side Kicks
Upper Body Drill: Hooks R/L
Lower Body Drill: Rapid Fire Side Kicks R/L

Block #3:

Upper Cut 2x/Cross/Back Kick
Upper Body Drill: Upper Cuts R/L
Lower Body Drill: Narrow Squat Back Kick R/L

Block #4:

3-Pt Cross/RoundHouse Kick
Upper Body Drill: Cross Punch R/L (3 levels)
Lower Body Drill: RoundHouse Kick R/L

Top off that water bottle, grab your weighted gloves (if you can handle it) & let's goooooo

Today's 60-minute practice centers around opening the side body to create space for twisting, wringing out & releasing. In other words, letting go of the old stuck, stuff and opening, creating pace for the new, good stuff.

I recommend a yoga block if you have one. This is particularly helpful in some of the challenging poses where it feels like the floor is so far away. A block brings the floor closer to you and helps a pose feel more accessible and attainable.... for today, it'll be super helpful for half-moon & revolved half-moon.

Revolved half moon is one of my least favorite poses, yet rather than avoiding it, I seek to make peace in that inner resistance and just wanting to GTFO of there hahaha... So we practice getting into & out of those icky spots together today.

You'll also notice that I am using a thin yoga towel over my mat today. Since we are flowing from pose to pose, there can be a tendency to build up some heat. If you sweat like I do, I recommend getting one so you feel more confident with your hands and feet gripping the mat, especially in down dog and in warrior 2. A towel like this keeps your hands & feet in place.

The brand I have is Manduka, which is also the brand of my extra-obnoxiously-long yoga mat :-)

Fun fact: Manduka means frog & frogs are my most favorite little creatures on the planet. They also symbolize transformation. So when I practice, that little frog logo is always at the top right of my mat so I can see that little guy every time I come to the top of my mat.

Have fun with this one and be willing to leave a few things on your yoga mat today... releasing the need or desire to pick back up those things that are no longer serving you.

namaste