Shoulders + Abs Workout

It's been awhile since I shared a new workout! I did this workout the other day and loved it. Next time you go the gym, give this one a try! If you do not have a smith machine or cables you can use dumbbells.

These are straight sets which means you complete all sets and reps of each exercise before moving on (this is not a circuit style workout).

P.S. Don't forget about our Winter Workout Challenge - you have the chance to transform your life + win big!

Shoulders + Abs Workout for Women

• Front Raise with Weighted Bar (go light) 2 X 20 (warm up)
• One Arm Side Lateral Raises 4 X 10
• Shoulder Press on Smith Machine 4 X 10
• Seated Arnold Press 4 X 10
• Front Raise on Cable Machine 3 X 8
• Reverse Crunches 3 X 20
• Russian Twists 3 X 30 seconds
• Plank 60 second hold

Enjoy! :-)

Beginner Power Cardio Kickboxing Workout

DISCLOSURE: This post is sponsored by Everlast FIT. Thank you for supporting He and She Eat Clean.

Looking for a way to switch up your exercise routine? We get it...we all experience times where we get stuck in a rut and our motivation wanes - we even get tired of doing the types of exercises we've grown to love. We find it best to switch up our routine a bit when we recognize our motivation is dropping like a squat!

Let us introduce you to boxing and MMA-inspired workouts. They are trending big-time and easy to incorporate into your fitness routine. If you are like me, you might be a little intimidated by the thought of boxing but these workouts aren't only for fighters. Scott and I both love them! Boxing and MMA-inspired workouts are great cardio workouts and the perfect opportunity to relieve some stress in a healthy way!

We had the opportunity to test out Everlast's Fit Powercore Bag along with their Cardio Fitness Training Bag and put together this Beginner Power Cardio Kickboxing Workout for you to try! We used both the Everlast Fit Powercore Bag (ours is the 20 pound version, but it is also available in 30 pounds) and the Everlast Cardio Fitness Training Bag.

Not only is this a fantastic workout (we were both covered in sweat) but it's FUN. As you can see, we did this workout in our garage. This requires minimal equipment and is great for at-home fitness, especially cardio.

Beginner Power Cardio Kickboxing Workout

10 Lunges per leg (holding bag over head)

15 Squats (holding bag over head)

15 Good Mornings (bag across shoulders)

30 seconds Mountain Climbers (hold bag's grips with the bag on floor)

-PLUS-

1 minute total:

String together a jab, cross then hook as a three-punch combo

*Move around bag while throwing combos to add intensity

Take breaks as necessary but try to limit your breaks to 30 seconds - 1 minute. Complete this circuit 4 - 6 times. While performing all of these moves keep your core engaged and strong!

Exercises Using Everlast Fit Powercore Bag:

• Lunges: Holding the Powercore bag over your head, step forward with one leg keeping your upper body straight and shoulders back. Lower your hips until your leg is bent at about a 90 degree angle. Repeat on each leg for number of repetitions listed.
• Squats: Holding the Powercore bag over your head, stand with your legs shoulder-width apart. Keep your chest up and forward and your knees directly over your toes. Lower your bottom like you are sitting down in a chair. Return to starting position and repeat.
• Good Mornings: Place the Powercore bag across your shoulders (not directly on top of your shoulders but rather on the rear of your shoulders). Bend your knees slightly. Keeping your back straight, bend at the hips and hinge forward until you are parallel with the floor. Return to the starting position and repeat.
• Mountain Climbers: Place the Powercore bag on the floor and hold onto the handles. Start in a push-up position. Bring one leg up until the knee is under the hip. Quickly switch legs by taking the forward leg back and bringing the other leg up under your hip. Repeat quickly for duration listed.

Exercises Using Everlast Cardio Fitness Training Bag:

Keep your core tight, chest up and chin down during the boxing portion of the cardio. Use your hips to initiate each strike.

• Jab: Punch with lead hand (most likely your left). As you punch keep opposite hand up near your chin to protect head and face.
• Cross: Punch with the back hand. As you punch pivot on your back foot and keep opposite hand up near chin to protect head and face.
• Hook: Punch across your body with the lead hand, turn your hips in the direction you are punching. Your lead elbow will be bent about 90 degrees. Keep opposite hand up to protect head and face.

We hope this workout doesn't beat you up too much! ;-)

If you want to get your hands on these Everlast products we have good news for you (a coupon/discount code)!

Discount: 15% off everything on everlast.com
Coupon/discount code: FitFluential (this is not case-sensitive)
Expires: January 7, 2016

Connect with Everlast:

• Website: http://www.everlast.com/
• Instagram: https://www.instagram.com/everlast/
• Facebook: https://www.facebook.com/Everlast/
• Twitter: https://twitter.com/everlast_

This post is sponsored by FitFluential on behalf of Everlast FIT.

Upper Body Resistance Band Workout

DISCLOSURE: This post is sponsored by Kohl's. Thank you for supporting He and She Eat Clean.

No dumbbells, no problem! Are you looking to get a great workout in at home with minimal equipment? We've shared with you a way to build your home gym for under $100 but if you want to pick one piece of equipment to get started with today, resistance bands would be a good choice! You can get a resistance band as low as $8.99 from Kohl's, although I recommended getting a complete set so that you have different levels of resistance. You can browse the resistance bands here.

We include resistance band exercises in the at-home versions of our workout plans but you can also use them at the gym if the weights and/or equipment you need is taken! We've put together this upper body focused resistance band workout for you to try at home or at the gym!

The rep and set range for this workout is a little different than most of our other plans so get ready for your arms to really feel the burn! You will perform 8 reps of each exercise for 8 sets. This is a circuit workout so you will do bicep curls followed by shoulder press and continue on, with no rest, until you get to the 30 second rest break at the end! As always, modify this workout to your fitness level. If you can only get through 3 rounds this time, make it your goal to get through 4 next time and work your way up to 8! Always warm up for at least 5 minutes before working out.

Upper Body Resistance Band Workout

8 Bicep Curls

8 Shoulder Press

8 One Arm Rows

8 Tricep Extensions

High Knees - 30 seconds

Rest - 30 seconds

- Repeat 8 Times -

Bicep Curls - Stand with the band under your foot. Grasp the resistance band at the ends. Bend your arms and bring your hands in front of your body to around shoulder height. Keep your elbows at your sides. Repeat.

Shoulder Press - Start by standing on the resistance band. Grab the end of the band and extend your arms above your head (center picture). Bring your elbows down so that your arms are in line (right picture). Extend your arms above your head again and repeat.

One Arm Rows - Stand in a staggered position and place one end of the resistance band underneath your foot. Grab the end of the band and pull it back towards your abdomen. Slowly return and repeat. Once you have completed all the reps listed on one side, switch sides.

Tricep Extensions - Place one end of the band under your foot and grab the other end with your hand. Bend your elbow so it is pointing up (left picture). Straighten your arm so that your hand is now pointing up (right picture). Slowly return to the starting position and repeat. Once you have completed all the reps listed on one side, switch sides.

High Knees - This is your cardio burst! If you can't do high knees you can do butt kicks, jumping jacks, etc. Just keep your heart rate up for 30 seconds!

Grab your bands, #MakeYourMove, and try this workout with us!

This post is sponsored by FitFluential on behalf of Kohl's.