Glute Activation Workout {with resistance bands}

Victorem mini loop resistance bands are my most recent obsession!
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{psst I’m giving FIVE sets of Victorem mini loop resistance bands away in my previous post…so you should enter}
These small but might little bad girls have a ton of different uses but one thing that I love to use them for is glute activation {basically warming up those butt muscles so you get the best workout and get that booty pop we all want!}
Quick Glute Activation Workout:
Place mini resistance band around your calves or right above your knees. I like to use the medium or heavy. Lets be real this workout BURNS and you don’t have to use resistance if you don’t want to.
25 Donkey Kicks {per leg}
  • Start on hands and knees
  • Flex right foot and press it up towards the ceiling or sky.
  • Squeeze Glutes
  • Lower the knee without touching the floor and repeat the lift.
  • Once you’ve completed the reps on the right leg, switch legs.

 

25 Fire Hydrants {per leg}

  • Start on hands and knees
  • Raise your right thigh out to the side, keeping the hips still.
  • Squeeze Glutes
  • Lower your thigh with out touching the floor and repeat the lift.
  • Once you’ve completed the reps on the right leg, switch legs.

 

25 Leg Extension {per leg}

  • Start on hands and knees
  • Flex right foot and press out straight behind you at hip level.
  • Pulse leg towards the ceiling or sky
  • Squeeze Glutes
  • Lower the knee without touching the floor and repeat the lift.
  • Once you’ve completed the reps on the right leg, switch legs.

 

You should will be BURNING by the end of this workout. I SWEAR I see after only a week!

In my opinion this is a great workout on its own, it doesn’t have to be a pre workout. You could easily to 2-3 more sets and a have ridiculous amount of muscle burn…you know that hurts so good burn…my fave!

I love doing these workouts in the morning, it gives a wonderful boost to the start of the day!

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Victoria Gear Hip Bands and Mini Loop Resistance Bands!

Happy Good Morning and Happy Valentine’s Day!!!

Have you ever been so excited about a piece of workout gear or equipment you just can’t wait to use it again?

victorem-gear_myshopify_com_logo
That is EXACTLY how I feel about my Hip Bands and the Mini Loop Resistance Bands from Victorem! I cannot get enough of them, they are amazing!
Of course I’m going to tell you all about each set because I want you to be just as obsessed as me…and there may even be a little surprise at the end 🙂 but first…

I’ve never had anything like either of these bands before so I had no idea what to expect so I anxiously awaited their arrival. Wouldn’t you know the day they were set to arrive we were literally the last delivery of the day…past 9pm…ugh! I was so exhausted from the day but I couldn’t wait to rip into the box to check out all my goodies! I received the Hip Bands: Set of 3 and the Mini Loop Resistance Bands: Set of 5 two sets, {each set comes with a black carrying bag!}

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I can’t even tell you how excited I was when I opened everything! Even though I was EXHAUSTED I could not wait to use them…so I did! That first night I did…

Walking lunges and Squats with this little bad girl:

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Legs lifts with this small but might little lady:

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Honestly I was shocked at how much resistance each of these bands had, guys seriously I went to bed with sore glutes and thighs…which I loved!

I use both sets every single day and will be taking them on all our up coming vacations!

I thought about making a video but there is a bit more jiggle then I’m ready to share…I hope you understand ❤
Ok let me give you some more specifics on each set!
I love these! The mini loop bands are just like regular sized resistance bands but they are resized to fit perfectly around your legs and give you awesome resistance you didn’t know you were missing!
This set comes with five bands:
Extra Light
Light
Medium
Heavy
Extra Heavy
With the five different resistance levels you can add as little or as much resistance as you want to a TON of different exercises. Simply pull a loop up to above your knees, calves or ankles and get moving!
A few of my favorite works outs with these bands are…
Leg Lifts: 
  • I started out using the medium band but currently have been using the heavy and extra heavy!
  • Lay on your side with the band around your ankles, squeeze your butt and lift the top leg about 10-14 inches lower and repeat. I like to do 25-30 reps per leg and 2-3 sets.
  • Back Leg Lifts (I use the light band for this)
  • Start on all fours with band around your feet (I like to position it around the archea of my feet) extend one leg behind you. Lift the leg to hip level and then slowly lower it back down. I like to do 20 reps per leg and 2-3 sets.
Squat Side Kick:
  • Stand with legs hip width apart with band around ankles
  • Squat as normal the as you stand kick one leg out to the side,
  • lower leg and repeat squat and kick with the other side.
  • I like to do 20 reps per side and 2-3 sets
Bent Over Lateral Leg Raises: 
  • Start with a band of your choice right at or above the knees, on your hands and knees. Hands directly beneath your shoulders.
  • Place one of your legs straight out your side as show. Correct your balance with your other knee.
  • Tense your glute, raising that leg out until it is straight out to your side. Hold for 2-3 seconds.
  • Slowly lower it back down
  • I like to do 20 reps per side and 2-3 sets

High Knees:

This gives you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively. I like to use the heavy band and do this workout for 1 min. 1-3 sets.

There are truly a ton of different workout you can do with these little bad girls but I will let you find some of your faves!

These come in multiple color schemes you can grab them HERE or click the color scheme you like below!

Victorem Mini Loop Resistance Bands – Set of 5

Victorem Mini Loop Resistance Bands – Set of 5

Victorem Mini Loop Resistance Bands – Set of 5

Hip Bands: Set of 3

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Oh my gosh I love love love love these! I’m obsessed!

This set comes with three extra wide fabric Bands (think extra wide elastic but way more durability) Just like the set above these babies fit perfectly around your ankle, knees or thighs and give you some serious resistance! The thick elastic band does not slip or roll during a workout so no stopping to adjust and ruining your pace, plus they are beautiful!

Here are a couple of my favorite workouts…

  • Donkey kicks: Place preferred band around your calves or above knees. I like to do 25 reps per side and 2-4 sets.
  • Reverse Lunges: Place preferred band above knees. I like to do 30 reps per side and 2-3 sets.
  • Squats: Place preferred band above knees and when I squat I like to press my knees out for a little extra burn! I like to do 50 squats and 2-3 reps.
  • Side Steps: Place preferred band above knees and literally walk from side to side. I like to walk to the left 25 steps then back to the right 25 steps and do 2-4 sets.

Both band sets are spectacular for:

  • Walking: With the band right above the knees begin walking (the more resistance in the band the deeper the burn) I like to take 20-30 steps then either turn or walk backwards. I do 2-3 sets
  • Side steps: Stand with legs slight apart with band above your knees a leading with your head thigh step to the side keeping the band tight the whole time. I like to step direction 10-15 steps then go back the other direction. I like to do 3-6 sets.
  • Squats:  Stand with legs hip width apart and squat. I like to do 50 reps and 2-3 sets
  • Walking Lunges: Stand with legs about hip width apart and band above the knees. Begin walking lunges. I like to do 25 lunges before I turn and walk again. I like to do 3-4 sets

These four pretty basic workouts alone will give you a burn you didn’t know you’ve always wanted!

These come in two different color schemes and you can grab them HERE or click the color scheme you like below!

 Hip Circle Resistance Bands

Resistance Hip Circle Band

 

I love these both styles of bands and HIGHLY recommend getting both sets!

Oh DUH! You probably want to know if I have had results, it’s only been about 2 weeks since these little bad girls arrived, but I can honestly say I am defiantly seeing results in the mirror…for sure there is more toning and definition every day! With absolute certainty I can tell you my legs are so much stronger and I feel the muscles more and more every day!

In all honesty I absolutely believe you will benefit from these no matter what your fitness level is…from ultimate beginner to hard core gym rat! These with give you the added resistance you never knew you always wanted. I rarely say “you need to go get this now” but guys honest you totally do!!

Connect with Victorem:

YouTube | Instagram | Twitter | Facebook

Keep an eye out for my hip band glute activation post this week! 

THE GIVEAWAY!!!!! 

I stoked!! I have partnered with Nick at Victorem and together we are giving away not one, not two…not even three set but FIVE sets of the Mini Loop Resistance Bands! I couldn’t be more thrilled to have this awesome opportunity to giveaway something I love so much! Click on the images below and follow the prompts to be entered in this great giveaway!

GIVE

The winners will be selected on March 1st and contacted via email so be sure your email is correct. Winners have five days to respond before they forfeit and another winner is selected.
I want to extend a HUGE Thank You to Nick at Victorem!!

*Although Victorem did send me some gear as a thank you, I did not agree to give a positive review no matter what I really thought and I was not compensated for this post.  All thoughts + opinions are 100% my own. ALL images are © The Life in Bloom & Victorem.

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Kettlebell Toning {Day 7}

kt2018
Happy Friday! I wanted to share a quickie workout with you today! Super Basic…just two moves…but you WILL feel the burn!

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

I love both these workouts so much!! You can do them pretty much anywhere!!

Use a 5lb or larger Kettlebell for these workouts {you can easily do these workouts with a dumbbell or plate weight!

Kettlebell Torso Twist:

Do 15-40 Reps

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  • Standing with your feet hip-width apart
  • Hold kettlebell straight out in front of your chest gripping either side of the handle
  • Tighten Abs
  • Rotate your arms to the left as far as you can
  • Pause, then rotate to the right
  • Repeat

Kettlebell Russian Twist:

Do 15-40 Reps

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  • Sitting on the floor, your feet should be flat, with your knees bent and around hip distance apart.
  • Hold the kettlebell at your chest, and lean back to a 45o angle.
  • Twisting your torso region from side to side, move the kettlebell across the body.
  • Continue the workout for as many reps as you can manage, or are recommended in any kettlebells workout program you’re using.

{Special Thanks to Workout LabsWomen’s Health & Women’s Heath UK!}

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Kettlebell Toning {Day 6}

 

kt2018

I’ve said it before and guaranteed I will say it again…I love squats! I love the challenge, the burn and of course the results! Well, today I have a Kettlebell Squat challenge for you!

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Do challenge 3-5 times a week do 10-20 reps of each type squat = 1 set | do 2-4 sets {remember to ALWAYS workout at your level, if you light-headed or are in pain STOP!} Challenge yourself by squatting as deep as you can while maintaing the proper posture!

Here are the Squats I have included in the challenge!

Kettlebell Deadlift Squats: 10/20 reps

  • Stand up straight holding kettlebell with both hands in front of you
  • Position your feet shoulder-width apart
  • Bend at the knees while pressing your hips backward.
  • Pause and slowly return to the starting position {don’t lock your knees}
  • That’s one rep

Kettlebell Sumo Squats: 10/20 reps

  • Stand holding the kettlebell with both hands down in front of you
  • Position your feet further than hip-width apart
  • Lower the kettlebell to the floor while doing a sumo squat with your butt back
  • Engage Abs
  • Return to start
  • That’s one rep

Squats with overhead Kettlebell press: 10/20 reps

  • Stand holding the kettlebell in both hands to your upper chest.
  • Position your feet further than hip-width apart
  • Bend the knees keeping your back straight
  • While doing the squat lower the kettlebell towards the floor
  • Hold
  • As you rise to the starting position raise kettle overhead, do not lock elbows
  • Return kettlebell to chest
  • That’s one rep

Kettlebell Goblet Squats: 10/20 reps

  • Stand holding the kettlebell at your chest, one hand on either side of the handle
  • Position your feet slightly wider shoulder-width apart
  • Squat down as low as you can, sticking your butt out as if there is a stool behind you
  • Looking up the entire time
  • Return to start
  • That’s one rep

For this workout I used a 26lb kettlebell {my favorite} but you will feel the burn with any weight kettlebell!

Now, GO and Drop it like it’s Squat! 

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Kettlebell Toning {Day 3}

kt2018

Welcome to Kettlebell Toning day 3! Today I have an awesome Deck of Cards Kettlebell Workout !  If you want an awesome and intense workout this baby is for you!

For these workouts I try use my 26 pound kettlebell the whole time, but to be honest sometimes I have to switch to a lighter bell! No worries on the weight of your bell I’m telling you this workout will be effective with a 5, 10, 15 or 20 pound Kettlebell! {remember to use a kettlebell that is at your fitness level}!

I’m not gonna lie friends, this is going to kick your butt…but that’s okay sometimes we need that kick in the pants don’t we?

I like to do this work out every other day or every third day depending on the other activities I’ve done.

DofC

So grab your Kettlebell & a deck of cards and let’s get started!

KBDC

Not everyone is at the same fitness level, I have two different versions of this deck of cards workout: a regular version and an advanced version!

Just a few things before we get started:

  • If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.
  • Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Deck of Cards Kettlebell Workout {Regular}

The beginner workout is very straight forward:

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}

*Example: a two of Hearts equals one Kettlebell Swing

Repeat until you have flipped over all the cards in the deck…don’t forget to have water near by!

Deck of Cards Kettlebell Workout {Advanced}:

The advanced workout is a little bit different because with each card you turnover you are going to do more than the workout associated with the symbol.

  • Shuffle cards and lay them face down
  • Flip over the top card
  • Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}
  • The reps will be reflected based on the card {2=2 reps | 8=8 reps | Ace = 14 reps}

*Example: a Queen of Diamonds equals 12 Deadlift Squats

This will kick your butt guaranteed, but it is AWESOME!

Too much? No worries! Cut the deck and do the regular workout with half the deck working towards the full deck then work up to the advanced!

Deck of Cards Kettlebell Workout Key:

diaDiamonds – Deadlift Squat

  • Stand up straight holding Kettlebell with both hands in front of you
  • Position your feet shoulder-width apart
  • Bend at the knees while pressing your hips backward.
  • Pause and slowly return to the starting position {don’t lock your knees}
  • That’s one rep

images

heHearts – Kettlebell Swing

  • Hold Kettlebell by handle with both hands
  • Position your feet shoulder-width apart
  • Swing kettlebell between legs act like you are trying to hit yourself in the butt
  • Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height
  • Swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • That’s one reps

kettlebellswing1

clClubs – Windmill

  • Hold your Kettlebell with your right hand
  • Position your feet shoulder-width apart, toes turned out
  • Bend your right elbow to raise the Kettlebell next to your right shoulder, then press it overhead.
  • Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling.
  • Pause, then come back up, keeping your right arm extended
  • Repeat on left side
  • That’s one rep

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spSpades –  Snatch & High Pull

  • Place the kettlebell on the floor between your feet, hold handle with both hands
  • Position your feet shoulder-width apart, toes turned out
  • Stand up and lift the weight to chest height
  • Grab the sides of the handle and push the kettlebell straight overhead
  • Lower back down to your chest and reposition hands to the original grip before returning to start
  • That’s one rep

the-kettlebell-snap-and-pull-workout

I hope you love this as much as I do! Happy sweating! 😉

{Special Thanks to Women’s Health & Women’s Heath UK!}

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Kettlebell Toning {Day 2 | Clean Eating}

Welcome to Kettlebell Toning Day 2!

kt2018
Today I wanted to focus on Healthy Living! If you spend any time on social media or the internet you probably have been seeing quite a few “buzz words/subjects” swirling around. “Clean Eating” has been one of the top subjects my readers are emailing me about! Lots of questions are being asked, but the most common are “What is Clean Eating?” and “What do I buy?” So, let’s focus on those! What is Clean Eating? Clean Eating is basically eating as natural and whole as possible. Clean Eating stresses healthy, whole, unprocessed foods. It sound super easy, however it can end up being a little overwhelming and confusing when you are bombarded by processed foods down ever isle at the grocery store. The goal of clean eating is to remove all processed foods, foods with extra additives and chemicals, and refined foods from you diet. Clean eating is not a diet it’s actually a lifestyle! Tips for getting started with a Clean Eating Life Style:

  • Eat whole, natural foods and stay away from processed foods.

This basically means if it’s in a bag, box, can or package you don’t want it {with the exception of bagged fresh veggies} When in doubt don’t go down the inside isles in the grocery store since they are chalked full of processed foods. I personally like to stick to the produce section or better yet shop at a local farmers market or farm.

  • Eat unrefined foods rather than refined foods.

Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

  • Eat protein, carbohydrates and fat at every meal.

Protein is very important when it comes to muscle-building, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer.

  • Eat at home NOT out.

This way you know all ingredients you are using , where they are from and the exact amount of calories you are consuming.

  • Remember – Don’t drink your calories.

High calorie drinks such as soda pop can add an extra staggering 500 calories a day!  Remember to ALWAYS choose water first! Now, I know there are a lot of you out there that are not big water drinkers, have no fear I have an easy and oh so yummy alternative…Infused water, this is when you add fresh fruits and veggies to your water and let it sit over night in your fridge! Some of my most favorite infused waters are: Fresh Cucumber and Mint {we grow our own spearmint}, Fresh Strawberry, Peach and  Blueberry! There are tons of other options and believe me every single one is delicious!  Other clean drinks include unsweetened tea, I love this option for both iced and hot, skim milk and unsweetened almond milk {my personal favorite}  A few Clean Eating “Rules”

  • Eat your meals
  • Raw
  • Grilled
  • Baked
  • Steamed
  • Fill at least half your plate with veggies
  • Eat fruit(s) for dessert {In the summer time I like to make fruit smoothies for dessert – frozen fruit and greek yogurt blended until creamy! my kiddos LOVE it!}

Lastly, Drink a gallon of water per day! I know this may seem a little daunting but I promise it doesn’t have to be. A very easy way to achieve this goal is by simply filling a gallon pitcher with water and putting it in the fridge the night before then in the morning start filling you glass. You will be surprised at how quickly that gallon disappears. Confused about what to buy? Clean Eating can be a little overwhelming and confusing, but it doesn’t have to be. Below I have shared our shopping list for you to print and/or save in ibooks, kindle ect.! I have it broken into categories to make your grocery shopping easy peasy! There are three different printables to choose from {Click image to download pdf}

Full Color with Background

{I recommend this one if you are saving the pdf to ibooks or kindle…because its prettier!}

CleanFull

Download COLOR w BG HERE

Full Color

CleanColor

Download COLOR HERE

Black & White 

CleanBW

Download BLACK & WHITE HERE

Please note that this shopping list is based on the items we regularly buy. There are many other foods that fall under the “clean eating” category we just don’t eat them as much, I left space for you to add other foods.

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Booty Workout!

booty

I don’t know about you but I’ve got some junk in the trunk and I want to tone it up! Here is a fun &  quick workout that you can do anywhere, that will help you tone up that booty!

Here is a booty quickie for you! Let do this thing!

repeatsOf course you can alter this workout to fit your fitness level by lowering or increase the reps and repeats! 

Donkey Kicks {Complete 10 reps on right leg then switch to left leg}

  • Start on all fours
  • Hands shoulder-width apart
  • Knees hip-width apart
  • Right foot flexed and leg bent, raise your right leg and press your heel toward the ceiling as high as you can
  • Tighten gluteus, then slowly return to the starting position
  • Keep your knee off the ground
  • That’s one Rep

Squat with a Kick

  • Stand with your legs wider than hip-width apart
  • Toes slighty turned out and arms straight in front of you
  • Lower into a deep squat position
  • Tighten gluteus, then slowly return to the starting position
  • From the starting position lift your right leg out to the side as high as you can
  • Lower your leg back down
  • Lower into a deep squat position
  • Tighten gluteus, then slowly return to the starting position
  • From the starting position lift your left leg out to the side as high as you can
  • Lower your leg back dow
  • That’s one Rep

Fire Hydrant {Complete 10 reps on right leg then switch to left leg}

  • Start on all fours
  • Hands shoulder-width apart
  • Knees hip-width apart
  • With feet flexed and bent knee, lift your right leg out to the side until your inner thigh is parallel with the floor
  • Tighten gluteus, then slowly return to the starting position
  • That’s one Rep

Squat with Pulse

  • Stand with your legs wider than hip-width apart
  • Toes slighty turned out and arms straight in front of you
  • Lower into a deep squat position
  • Pulse up and down for 10 counts {try to stay in a nice deep squat position the whole time}
  • Tighten gluteus, then slowly return to the starting position
  • That’s one Rep

Standing Chair Kicks {Complete 10 reps on right leg then switch to left leg}

{Get a tall chair and face it away from you}

  • Stand the length of your arms behind the chair
  • Grab the back of the seat with both hands for balance
  • Feet together
  • Lean forward slightly
  • Lift your right leg directly behind you
  • Tighten glutes, while keeping  your hips square with the chair
  • Raise your leg as high as you can
  • Lower your leg to the starting position.
  • That’s one Rep

Feel the burn!

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