Workout of the Day: Glutes

Booty workout of the day- because training glutes is my favorite! I try for 2x a week, but sometimes train 1 full day of glutes, and 1 full day of legs.

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*Walking lunges with weight 3×20 superset with squat jumps 3×15

*Leg press 4×12

*Glute kickbacks on cable machine 3×15 superset with side leg raises on cable machine 3×15

*Barbell stiff leg deadlifts 3×20 superset with box jumps 3×20

*15 mins stairmaster

***For an extra push, do 10 alternating jumping lunges in between each exercise. Your booty will be burning!

What is your favorite muscle group to train?

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Erica’s Top 5 Pro-Tips for Barry’s Bootcamp Class

Today I wanted to introduce to you guys one of the hardcore trainers from Barry’s Bootcamp SF! Erica is a superstar, teaching at Barry’s almost every day. Not only drop dead gorgeous, her passion for health and fitness is so inspiring to me. Erica was kind enough to share her top 5 pro-tips for Barry’s Bootcamp class with us.

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Erica’s Top 5 Pro-Tips for Barry’s Bootcamp Class:

1) Start on the Treadmill First In LA/NYC you’ll see lines out the door at Barry’s Bootcamp, and not just because it’s a great workout. They’re getting early to get that spot on the treadmill first. Most people prefer to warm-up on the treadmill and get that part done!

2) Bring a Friend (or a Date!) I promise you will workout better next to a friend, especially if you’re competitive. “Couples that sweat together, stay together”

3) Push Yourself to Failure Don’t be afraid to pick heavy weights. At Barry’s Bootcamp, we superset exercises to a single muscle group to burn out max calories and build lean muscle tissue. You SHOULD hit fatigue by the last rep of each set if you picked up the correct weights.

4) Control Your Breathing Breath in through your nose and out through your mouth. The key to control is finding a breathing pattern that works for you on the treadmill. On the floor for strength training, exhale on the most challenging part of the exercise (usually the concentric phase). Remember – JUST BREATH – your muscles are screaming at you for oxygen, aka your body’s source of energy.

5) Eat Protein After Within 45 minutes after your workout, you should consume lean protein to rebuild the muscle tissue and speed up recovery time. Go for the Simple PB smoothie at the Fuel Bar – my favorite!

 

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Erica Stenz started teaching fitness and nutrition at UC Santa Barbara in 2007 while she earned her B.A. in Communications and double minor in Exercise and Health Science and Fitness Instruction. Erica promotes a balanced, active lifestyle and has a passion for making a difference people’s lives. Her passion is reflected through her duel careers in fitness and marketing. Known as San Francisco’s “little firecracker,” Erica’s endless energy in class and upbeat music will motivate you to reach and exceed your fitness and wellness goals. #inspiretosweat

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Thank you so much Erica! I am SO excited to take your classes. And you guys will hear from me as soon as I do! Also be sure to check out Erica’s blog Your Sister Saysand you can see her class schedule (here).

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Sculpted Summer Arms Workout (Supersets + Circuit)

Sharing my arm workout today for all of you lovelies interested in sculpting those arms for summer. Enjoy and let me know what you think!

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  • Warm up: 5 min elliptical
  • Preacher curls 3×10 superset with hammer curls 3×10 (I use 25 lbs for preachers, 15 lbs for hammers)

Circuit repeat 3x:

  • 10 Tricep kick backs (I use 15 lbs)
  • 20 Bench dips (last set to failure)
  • 10 Overhead tricep extension (I use 25 lbs)
  • Cable curls 3×10 superset with dumbbell curls 3×10 (Cant remember my weight on the cable, but I use 15 lbs for dumbbell curls)
  • Rope tricep push down 3×10 superset with cable rope overhead extensions 3×10 (cant remember my weight here- but finish the last set to failure!)

My arms were screaming at this point. Make sure to stretch afterward.

Why do supersets? Supersets are great for busting through plateaus by changing up your normal routine.  When doing supersets, you do two exercises with no rest in between which increases intensity, keeps your heart rate up and also saves you time in the gym. I almost always superset, as it makes my workout more fun and gives me a variety of things to do without feeling over worked.
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Barry’s Bootcamp is Here!

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Barry’s Bootcamp is officially ready to launch in SF! Saturday June 14th if the first day to get your workout on at Barrys.

Have you heard of Barry’s? Tried their workouts? I have yet to try, but really looking forward to my first session.

“Since 1998, Barry’s Bootcamp has revolutionized group fitness by delivering “The Best Workout in the World” to a legendary following, including many celebrities. Offering as many as 12 classes, 365 days a year, Barry’s Bootcamp combines intense cardio with strength training in every class. It is the affordable, effective and fun solution to fitness in the 21st Century. Our incredible workout is enhanced by the most current music, easy to handle equipment, night club lighting, and the city’s most qualified trainers who happen to look like movie stars…” (I’d have to agree…)

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Barry’s is located at 236 King St, right down the Street from AT&T Park. Classes are available here.

Since you all are THE BEST, I have a promo code!

Use code SF20% for 20% off of any class purchases.

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Here is my super cheesy Barry’s pic. 😉 Thanks for the swag Barry’s team!

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In Need of Bikini Body Motivation?

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Have you stopped to think about what really motivates you? Is it a picture of a fitness model? Inspirational quote? Maybe a vision of what you want your physique to look like? Maybe a little of each. I have been lacking in the motivation department a teeny bit lately so wanted to send a “random” post to those of you who may be feeling the same. It’s bikini body season! Time to get motivated!

With the 4th of July and a few weddings right around the corner, it’s time to give myself that extra push. Do you have an event coming up that is motivating you to loose weight? Build muscle? Get fit? Use that event as your goal to get moving!

Here’s the plan. Grab a pen and paper, and write down each and every short term and long term goal. Start small, by maybe choosing something that you want to cut out of your diet. Say for example, you are a chocoholic (like myself), start small by eating chocolate 3x a week, then dwindling down to none in long term. These will often lead up to bigger goals, so start somewhere! In the next two weeks I am planning to up my cardio, as well as slowly cut out cheese and alcohol out of my diet while keeping on my standard meal plan. Hopefully with these small changes, a big change will occur.

Then after writing down your goals, most importantly, keep yourself accountable. Track your progress in a journal, take progress pictures. Don’t be shy to take a “selfie” here and there, it will help you track your results! Dig deep, find that motivation within yourself. Try not to look to others, this is YOUR mind you have to change. Stay hungry!

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“ It’s not about perfect. It’s about effort. When you bring that effort every single day, that’s where transformation happens. That’s when change occurs.”

If you are lacking in motivation, what do you do to get back on track?

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