He & She Eat Clean | Healthy Recipes & Workout Plans

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Fitness Tips & Workouts

Cardio/HIIT, Most Popular, Workout PlansWhitney CarlsonComment

 

Tips:

Positive Body Image Isn't Always Easy

Why You Should NOT Rely on the Scale OR Measurements!

Basic Supplements

Weight Loss Supplements

Sport & Energy Supplements (Part 1)

Should you Eat Before you Workout?
What to Eat Before (and After) a Workout!
Clean Protein Powders 101

Whey Protein Powders Reviewed

Vegan Protein Powders Reviewed

5 Simple Tips to Learn to Love Lifting Weights

Tips for Fitting in Time to Exercise while Managing a Family

Tips for Fitting in Your Workout After Work!

Tips for Fitting in Your Workout Before Work!

6 Simple Steps to Reach Your Fitness Goals
Optimal Heart Rate Zones


Guides:

Measure Your Body Fat At Home

Creating Your Workout Plan

At Home Workout Essentials

Essential Items for your Outdoor Workouts!

How to Choose the Right Sports Bra

How to Choose a Personal Trainer

A Newbies Guide to the Gym - Part 1

A Newbies Guide to the Gym - Part 2

A Newbies Guide to the Gym - Part 3


Runner's Resources:

She Sweats 6-Week Run Recovery

She Sweats 12-Week Run Builder

How to Extend the Life of Your Running and Athletic Shoes

Strength Training and Running: Why You Absolutely Should Do Both!

What to Eat Before & After Your Run! Plus, Is Carb Loading Necessary?

Cardio - Explained! Plus, Ways to Mix Up Your Cardio Routine!

FREE Running Apps You Need to Have On Your Phone

4-Mile, 10 Minute Pace Playlist

Motivation to Go the Extra Mile

5 Easy Ways to Prevent Running Injuries

Stretches You Must Do If You Are A Runner

The Banana SPRINT (Recipe)

6-Mile Motivator Running Playlist

Tips to Occupy an Older Child During Long Runs

Lacing Your Running Shoes For Fit and Function

The Workouts:

Routine Option #1:

Bis and Chest Workout (for her)

Upper Legs & Backside Routine (for her)

Tris and Back Workout (for her)

Shoulders, Abs & Calves (for her)


Routine Option #2:

Leg Day!

Chest & Tri Day!

Back & Bi Day!
Shoulders & Ab Day!


Cardio:

Beginner Cardio Treadmill Interval Workout (27 minutes)

Glute and Thigh Toning Treadmill Cardio Workout (35 minutes)

Lean Legs Elliptical Interval Cardio Workout (45 minutes)

Row Your Way to a Sexy You Rowing Interval Cardio (35 minutes)

Spin Your Way to Slim! Indoor Cycling/Spinning Interval Cardio (35 minutes)

Backside Trimmer Treadmill Interval Cardio Workout (40 minutes)
Cardio Commotion (30 minutes)

Triple Threat Cardio :: Elliptical, Stepmill, and Treadmill Workout (50 minutes)

"Take a Hike" Butt Blaster Workout (40 minutes)
Build + Shred Cardio Routine (33 minutes)
Incline Butt Buster Cardio Routine (30 minutes)

At-Home Heart Rate Blaster (30 minutes)

Calorie Burner Treadmill Interval Workout (28 minutes)

40-Minute Intense Calorie Blasting Cardio Routine (40 minutes)


Full Body/Cardio:
12-Minute Rise & Shine Workout

8 Moves You Can Do on the Beach to SCORCH Calories!

Beach Body Bootcamp Workout
Core Countdown Circuit

Outdoor Toning Circuit Workout
Star Spangled Sweat-Off

Labor Day Sizzle

The 10 Minute "Wake Up" Workout

Post Holiday Workout Circuit

10 Minute Cardio Circuit

Lunch Break Workout Circuit

Christmas Tree Circuit Workout
Gobble 'Til You Wobble Workout Circuit

Fall Inspired Outdoor Workout


Upper Body Routines:

Bis and Chest Workout (for her)

Tris and Back Workout (for her)

Shoulders, Abs & Calves (for her)

Chest & Tri Day!

Back & Bi Day!

Shoulders & Ab Day!

Jello Arms Workout Circuit
Right to Bear Arms


Lower Body Routines:

Great Glutes - Leg and Glutes Circuit Workout

Upper Legs & Backside Routine (for her)

Shoulders, Abs & Calves
Leg Day!

Spaghetti Legs Workout Circuit

She Sweats Killer Leg Day


Abs:
Combat Abs
Flat Belly Circuit

Shoulders, Abs & Calves

Whittle Your Waist with 5 Different Planks {plus 2 Cardio Planks}!

Misc:

Calorie Burning Date Night Ideas
Essential Items for your Day Hike

Monthly Challenges

PLAYLISTS

She Sweats Workout Plans - Sample Workout

Workout Plans, Weight TrainingWhitney CarlsonComment

Ask and you shall receive! You've been asking for a sample workout from our She Sweats workout plans and we are happy to share that now! This will give you an example of the format - we list everything out for you, from the exercise to the intensity level. You might be asking yourself, "Well, what does intensity level of 8 mean?"...don't worry - we explain all of that too! Among many other things, you also get training logs and a workout calendar you can print off and check off as you complete the workouts!

Our workouts can be tailored to all fitness levels - that is why we have an intensity level listed. You choose your own starting weight based off your starting fitness level. Does something you see below intimidate you? Don't let it! We are always available via email and we have a great support group on Facebook!

Go ahead...try it and let us know what you think (the workout listed below is actually from our She Sweats 6-Week Run Recovery). We have gym and home versions for each plan (that are interchangeable) and our plans range from 4 weeks to 12 weeks!

You can learn more and purchase our workout plans here.


Don't forget to check out our testimonials page to read what others are saying and get inspired by transformation photos!

Happy Sweating!

 - The Gang

She Sweats 12-Week Run Builder

Runners Resources, Cardio/HIIT, Weight Training, Workout PlansWhitney Carlson23 Comments

You read that right! It's our newest workout plan! 

If you love our She Sweats 12-Week Transformation, you will love our She Sweats 12-Week Run Builder workout, especially if you are a runner! We partnered with Moms RUN This Town to create a workout plan geared toward helping you build and maintain muscle while keeping your running shoes laced up. 

What You Should Know About the She Sweats 12-Week Run Builder:

  1. The plan focuses on keeping you running while introducing strength training into your routine. You won't have to give up the miles and pavement (or trails) that you love so much for the sake of strength training. We suggest following the workout to a "T" to gain maximum value and allow your body to work to its full potential.
  2. The plan is currently available in both a gym version AND an at-home version. We have eliminated your excuses!
  3. Included in the plan are:
    1. 12 weeks of workout plans, including rest days, cardio/run training with mileage suggestions and abdominal training. The workout plans tell you exactly what exercises to do, the number of reps and the intensity to which you should be working at. 
    2. Our philosophy behind incorporating weight training alongside your run training.
    3. Logs for tracking both your strength and cardio training, as well as actual weight used and general feelings for the day's workout.
    4. What items are commonly on our grocery list and a sample for timing your daily meals.
    5. Information about what to eat before and after a workout.
    6. 4 HIIT Routines.
  4. The strength training workouts are designed to be accomplished in approximately 45-70 minutes in the gym on strength days - time will vary based on day and segment. Run days will take you approximately 30-45 minutes with 15 minutes of abdominal/core training. 
  5. Equipment required/suggested to complete the At-home version is as follows:
    1. Dumbbells of varying sizes - we recommend at least 2 different size sets.
    2. Stability Ball.
    3. Resistance Bands.
    4. Flat Surface or Workout Bench (Coffee tables work great with a towel to double as a workout bench.)

As with all of our workouts, the workout is available to you for download IMMEDIATELY. There is NO waiting for the program - NO waiting to reach your goals - NO excuses! 

Feel free to comment or ask any questions that you might have. We are so excited about this new workout and we hope that you are too!

Whitney