Cellulite Smasher Workout! And some tips for ya ;-)

HAPPY FRIDAY!!!!!!!

I’ll make this as short and sweet as a I can since I have a lunch date with one of the coolest kids around….my daughter :)

CELLULITE.

It’s a plague that every single woman moans about on a daily basis.

It’s also not the end of the world and I would venture a guess that 99.9% of us have it…..the .1 will get it soon enough.

What is it?

It’s just fat. It’s not a different kind of fat. It’s not some exercise resistant mutant fat. It’s just plain fat that lies close to the surface, hence the reason it looks awkward to us.

Today I did a glute and leg workout at the Slaughter House and realized this would ROCK the world of you 99.9% (.1 save this for later).

When struggling with cellulite there are a few things to remember:

  1. Hydrate like there’s no tomorrow.
  2. Ditch the alcohol.
  3. Toss the sugars too (fast sugars will be stored where your body stores fat fast: i.e. celluliteville)
  4. WORK IT! Heavy weight training AND training legs from all angles helps.
  5. Recover with stretching and foam rolling so you can WORK IT again.

You can do this workout 2x per week to get you started packing your bags towards smoother stems.

legs and glutes

THE WORKOUT.

You will need weights or kettlebells, rubber strength bands (the ones that look like large rubber bands) and some gusto.

Warm up please! Foam roll, dynamic stretches, dance, whatever….just get your legs warm and your heart pumping.

GLUTE firing circuit (uses a medium strength band)

  • Banded bridge with band just above knees (4×20)
  • Banded ABduction (with band above knees, press knees out) (4×20
  • Low banded bridge with band below knees (4×20)
  • Low banded ABduction (4×20)

Move through each move for 1 set, then continue through a circuit of 4 sets, 20 reps. Your butt and hips should burn.

THE WORK

We’ll be using active rest. I alternated between kettle bell swings (ONLY do these if you know how…..like you could teach me cause you’re THAT good) and banded jumping jacks with the strength band at mid-calf

KB (kettle bell) stiff leg dead lift 4×10-15 followed by 20 KB swings after each set

Barbell single leg stiff legged dead lift 4×10 each followed by 20 banded jumping jacks after each set

Elevated Sumo squat with KB (feet on platforms so I can squat lower) 4×10-15 followed by 20 KB swings after each set

Glute finisher:

Banded hip thrust on exercise ball followed by banded hamstring roll ins with bridge on exercise ball. NOTE: if you’re confused, that’s why you need an trainer ;) 4×10 of each move. Followed by 20 banded jumping jacks after each set.

And there you have it. Less than an hour and you should be toast, along with your buns.

IF you follow the above advice and do this workout 2x per week, you should notice a difference in 6-8 weeks…..just in time for Summer.

I’ll be back with more nutrition, training, workouts, tips and tricks for you to live your healthiest life!

Michelle xoxo

 

 

Legs for DAYS workout write up PLUS upcoming challenges

Oh hey!!!!!!!

So, if you follow along on INSTA then you likely know that my regularly scheduled leg day was derailed a bit. I got to think outside the box and play around a bit :)

Before the workout, I feel it is best to explain WHY I do certain things…..you see, I got LEGS. I have big legs and have had them all my life. They gain easily and in order to keep them lean, I have to workout in a specific manner.

legs and glutes leg work Musclemania LEGS¬†Insert leg song of choice here…….

This is the last year of leg¬†changes. My quads are over excited little boogers, so I work the heck out of hammies and glutes, leaving quads alone for the most part. That’s just what works for me!

This workout is minimal equipment and was done in my garage. You can feel free to add a bit to it if you like. You will need a timer of some sort at the end (I prefer Tabata Pro App).

First, warming up is CRITICAL! I use a variety of moves to warm up my hips, hams, glutes, lower AND upper back as well as core work. This will make sure your work environment is safe.

Now, the fun part :) This workout contained 3 distinctive parts.

Round 1: loop or therapy band (a regular exercise band can work, or body weight is you have nothing).

Perform each move 30x with no rest between sets

Lateral walking

Banded squat

Monster Walk

Round 2: you need a heavy dumbbell or kettlebell, bench or raised surface and a band for upper thighs

Perform in a circuit, 4 sets of 15-20 reps each (I used kettlebells, 25-44 pounds)

Sumo squat (4×15)

KB Squat on bench (4×15, butt touches bench)

Banded hip thrust (4×20)

Round 3: the Cinnamon Bun Burner :) You can do this with NO weight, but I used a 25 lb KB

Set timer for 30 seconds of work and 5 seconds of rest, 6 cycles, 5 Tabatas (if you have the app; otherwise you are simply going through the whole thing 5x)

There is NO resting here.

Single leg hip thrust Right

Single leg hip thrust Left

Alternating side to side lunge (sometimes called a sliding lunge)

Single stiff leg dead lift Right

Single stiff leg dead lift Left

Reverse hyperextensions

Do this 30 seconds per move, 5x through for roasty-toasty buns :)

Make sure to refuel afterward (I chose a Len and Larry’s Cookie and some protein) and drink plenty of water.

CHALLENGES!!!!!!!!!!!!!!!!!!!!

If you’re tired of starting over all the time, try the Fall Eating Challenge HERE.

 

Also, follow me on INSTAGRAM and take part in a totally FREE fat loss challenge for the holidays.

I’ve been working tirelessly to pack on muscle and the holidays seem like a great time to lose fat right?????

Really, we all get tight on time during the Thanksgiving and Christmas season….soooooooo, I’ve decided to try something a little out of my box of comfort and see where it can take me. I’ll be experimenting with Intermittent Fasting (which I already do a form of) and HIIT training each day. This will cut my workout time down and allow me to focus on other fun things about the season, like making and eating cookies. Wait, that went south……but we all know I do it. So, you can follow me on INSTA to get my daily workouts, my eating philosophy, my cheater cheater pumpkin eater recipes, AND my world famous, not-spending-my-time-on-this-and-always-in-bad-lighting-PHOTOS!!!!!!

You’re sold right?

The cool thing is we’re all just along for the ride here. Wanna learn the HOW TO of succeeding? Try the eating challenge. Wanna see pics and follow HIITs? Do the INSTA challenge. Wanna be a bad A? Do both :)

Got it?

Let’s get it together!!!!!!!!!

Michelle