MOVE OF THE WEEK: Single leg chair squat. This challenging exercise is a must for any workout routine. It not only works the obvious larger muscles like the gluteus maxims, quads and hamstrings, but also the smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can't duplicate when training two legs at a time. That’s why I’m always talking up single-leg moves!!!
You really can’t cheat on this exercise, so it’s even more effective! This move takes the best glute activation a squat can offer and the best hip and thigh activation that a lunge can offer and rolls it all into one amazingly effective and efficient exercise.  I like to add a little extra challenge by including a weighted static arm extension. 
Technique:

1) Begin standing within sitting distance to the edge of a chair with your arms outstretched, and 10lb weight in hands, left food solidly on the floor and right leg elevated in front of you, off the ground about 8-12 inches.
2) Engage your abs and SLOWLY shift your glutes backwards (as you do in a regular squat) and touch down briefly on the chair.
3) Engage your glutes and abs and push back up off the heel of your left foot to back to the starting position. You'll be using a TON of core work for stability that will keep you from falling over. Make sure you fully stand all the way up and then slightly press your hip forward to give your glutes an extra squeeze. That’s one rep.

Do 3 sets of 12 reps.

Tips: 
1) Make sure you are not leading with your knee when sitting back down. Always lead with your hips first. 
2) To help keep your balance, find a spot in front of you and stay focused on it throughout this exercise. Tall straight back and abs engaged the entire time.

This is an awesomely effective exercise! Have fun!

Follow me for workouts, fitness & health tips, motivation & healthy recipes.

#fit #fitfam #fitspo #fitgirl #fitlife #fitness #fitnessaddict #fitnessgoals #fitnessjourney #fitnessmotivation #squat #legs #bodyafterbaby #bikiniready #hiit #strength #workout #weightloss #workoutvideo #weightlossjourney #workoutmotivation #weightlossmotivation

MOVE OF THE WEEK: Single leg chair squat.

MOVE OF THE WEEK: Single leg chair squat. This challenging exercise is a must for any workout routine. It not only works the obvious larger muscles like the gluteus maxims, quads and hamstrings, but also the smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can’t duplicate when training two legs at a time. That’s why I’m always talking up single-leg moves!!!
You really can’t cheat on this exercise, so it’s even more effective! This move takes the best glute activation a squat can offer and the best hip and thigh activation that a lunge can offer and rolls it all into one amazingly effective and efficient exercise. I like to add a little extra challenge by including a weighted static arm extension.
Technique:

1) Begin standing within sitting distance to the edge of a chair with your arms outstretched, and 10lb weight in hands, left food solidly on the floor and right leg elevated in front of you, off the ground about 8-12 inches.
2) Engage your abs and SLOWLY shift your glutes backwards (as you do in a regular squat) and touch down briefly on the chair.
3) Engage your glutes and abs and push back up off the heel of your left foot to back to the starting position. You’ll be using a TON of core work for stability that will keep you from falling over. Make sure you fully stand all the way up and then slightly press your hip forward to give your glutes an extra squeeze. That’s one rep.

Do 3 sets of 12 reps.

Tips:
1) Make sure you are not leading with your knee when sitting back down. Always lead with your hips first.
2) To help keep your balance, find a spot in front of you and stay focused on it throughout this exercise. Tall straight back and abs engaged the entire time.

This is an awesomely effective exercise! Have fun!

Follow me for workouts, fitness & health tips, motivation & healthy recipes.

#fit #fitfam #fitspo #fitgirl #fitlife #fitness #fitnessaddict #fitnessgoals #fitnessjourney #fitnessmotivation #squat #legs #bodyafterbaby #bikiniready #hiit #strength #workout #weightloss #workoutvideo #weightlossjourney #workoutmotivation #weightlossmotivation

The title on this workout is a little misleading because men can do this workout too! I’m not ignoring my guys who also work out with me! I know men want a nice ripped upper body too and these exercises will give it to you. Men should typically go heavier than suggested in this video. This workout targets the areas of the body that are most put on display when wearing that strapless dress or that tank top (back, triceps, biceps, and shoulders). I’ve also incorporated a cardio finisher at the end of each strength section for a little extra fat burning so we can see that muscle definition even faster! Pair this workout with a healthy diet and you’ll soon reveal a sleek, sexy back, arms and shoulders.

Subscribe (free) so we can workout together! 💪link in bio 💪 Be sure to check-in and say

Strapless Dress Workout

The title on this workout is a little misleading because men can do this workout too! I’m not ignoring my guys who also work out with me! I know men want a nice ripped upper body too and these exercises will give it to you. Men should typically go heavier than suggested in this video. This workout targets the areas of the body that are most put on display when wearing that strapless dress or that tank top (back, triceps, biceps, and shoulders). I’ve also incorporated a cardio finisher at the end of each strength section for a little extra fat burning so we can see that muscle definition even faster! Pair this workout with a healthy diet and you’ll soon reveal a sleek, sexy back, arms and shoulders.

Subscribe (free) so we can workout together! 💪link in bio 💪 Be sure to check-in and say “hello” and tell me how you’re doing!

Train. Nourish. Transform.
Find me on Facebook, Instagram and Pinterest for workouts, fitness & health tips, motivation & healthy recipes.

#fit #fitfam #fitspo #fitgirl #fitness #fitnessaddict #fitlife #fitspiration #fitmommy #fitnessmotivation #fitchick #fitnessjourney #fitstagram #workout #weightloss #workoutvideo #weightlossjourney #weightlossmotivation #strength #strengthtraining #bridalworkout #upperbodystrength #bodyafterbaby #bikiniready #bikinibody

A new Lean Body Series workout is up and it's a hardcore efficient fat blaster! Super fun too! I think it's my new favorite. Combat Fat Burner Tabata is a killer bodyweight, no excuse workout. You can do this anywhere, with no equipment. All levels can do this, just go at your own max pace within the timed interval.

Train. Nourish. Transform.

Free workouts, fitness& health tips, motivation & healthy recipes. Find me on YouTube (link in bio) and Facebook! 💪

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weightlossjourney #weightlossmotivation #beastmode #bikinibody #bodyafterbaby #hiit

Combat Fat Burner Tabata: Lean Body Series Workout #11

A new Lean Body Series workout is up and it’s a hardcore efficient fat blaster! Super fun too! I think it’s my new favorite. Combat Fat Burner Tabata is a killer bodyweight, no excuse workout. You can do this anywhere, with no equipment. All levels can do this, just go at your own max pace within the timed interval.

Train. Nourish. Transform.

Free workouts, fitness& health tips, motivation & healthy recipes. Find me on YouTube (link in bio) and Facebook! 💪

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weightlossjourney #weightlossmotivation #beastmode #bikinibody #bodyafterbaby #hiit

A new Body Sculpt Strength workout is up! And like the title says it's a Total Body Burnout! If you want a full hour workout, do Lean Body Series #9 & #10 and follow with this workout (all back-to-back). Total burnout! Don't forget your warm-up and cool-down! 💦

The workouts in this series will tighten, sculpt, and tone your ENTIRE body with lean muscle.
Subscribe to my YouTube channel so we can workout together (link in bio). Be sure to check-in and say

Total Body Burnout: Body Sculpt Strength Workout #5

A new Body Sculpt Strength workout is up! And like the title says it’s a Total Body Burnout! If you want a full hour workout, do Lean Body Series #9 & #10 and follow with this workout (all back-to-back). Total burnout! Don’t forget your warm-up and cool-down! 💦

The workouts in this series will tighten, sculpt, and tone your ENTIRE body with lean muscle.
Subscribe to my YouTube channel so we can workout together (link in bio). Be sure to check-in and say “hello” and tell me how you’re doing! 💪

If you are also looking for cardio and muscle toning, check out my Lean Body Series workouts. You can combine workouts from these series throughout the week, for an awesomely effective, well-rounded, and efficient workout regime! 🌟Train. Nourish. Transform.🌟 #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weighttraining #weightlossjourney #weightlossmotivation #sixpack #strengthtraining #beastmode #bikinibody #bodyafterbaby #homegymlife #homeworkout

MOVE OF THE WEEK: Squat Jump Toe Tap your way to sexy defied legs and booty. Squat jumps are a plyometric exercise that burn a high number of calories and tone the glutes and thighs fast. Add in the toe-tap, and well…wowza!

Instructions:

1) Begin with your feet shoulder width apart, with your head and chest up and your back straight.
2) Keeping your back straight and your chest up, squat down as you inhale.
3) From the squat position, pressing through the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale
4) At the top of your jump, tap your toes together mid-air.
5) When you touch the floor again, immediately squat down and jump again.

Do 3 rounds of 15 or do this as a Tabata (20 seconds on max reps and 10 seconds of rest x8). For full workouts, fitness & health tips, motivation, & healthy recipes, find me on YouTube and Facebook.

Train. Nourish. Transform.
FitForceFX

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #weightloss #weightlossjourney #weightlossmotivation #hiit #beastmode #bikinibody #bodyafterbaby #squat #homeworkout #homegymlife

MOVE OF THE WEEK: Squat Jump Toe Tap

MOVE OF THE WEEK: Squat Jump Toe Tap your way to sexy defied legs and booty. Squat jumps are a plyometric exercise that burn a high number of calories and tone the glutes and thighs fast. Add in the toe-tap, and well…wowza!

Instructions:

1) Begin with your feet shoulder width apart, with your head and chest up and your back straight.
2) Keeping your back straight and your chest up, squat down as you inhale.
3) From the squat position, pressing through the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale
4) At the top of your jump, tap your toes together mid-air.
5) When you touch the floor again, immediately squat down and jump again.

Do 3 rounds of 15 or do this as a Tabata (20 seconds on max reps and 10 seconds of rest x8). For full workouts, fitness & health tips, motivation, & healthy recipes, find me on YouTube and Facebook.

Train. Nourish. Transform.
FitForceFX

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #weightloss #weightlossjourney #weightlossmotivation #hiit #beastmode #bikinibody #bodyafterbaby #squat #homeworkout #homegymlife

Happy weekend, everyone! If you’re looking for a workout this weekend, Lean Body Series Workout #10 is now up and it's a fat-burning body-shredding good time! For a great full hour workout, do LBS #9, follow with this one (#10) and then end with a workout from the Body Sculpt Strength Series. This is what I did and it was awesome! Don't forget to warm up! You can easily find the workouts in each series under their own playlist (in the “playlist” tab) on the FitForceFX channel (link in bio). All levels can do this, just go at your own max pace.

If you are just joining us, the Lean Body Series workouts are designed to burn fat and tone muscle.  This series will challenge your body and help you break through any plateaus. All fitness levels can do this series - just go at your own pace within the timed interval and take modifications, if you need to. 
Don't forget to check in with me here on Facebook, and YouTube and tell me how you're doing!

Train. Nourish. Transform. 
For free workouts, fitness & health tips, motivation & healthy recipes, find me on YouTube, Facebook, Pinterest and Twitter.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney  #weightloss #workoutvideo #weekendwarrior #weightlossjourney #weightlossmotivation #cardio #hiit #homegymlife #homeworkout #healthylifestyle #beastmode #bikinibody #bodyafterbaby

Lean Body Series Workout #10

Happy weekend, everyone! If you’re looking for a workout this weekend, Lean Body Series Workout #10 is now up and it’s a fat-burning body-shredding good time! For a great full hour workout, do LBS #9, follow with this one (#10) and then end with a workout from the Body Sculpt Strength Series. This is what I did and it was awesome! Don’t forget to warm up! You can easily find the workouts in each series under their own playlist (in the “playlist” tab) on the FitForceFX channel (link in bio). All levels can do this, just go at your own max pace.

If you are just joining us, the Lean Body Series workouts are designed to burn fat and tone muscle. This series will challenge your body and help you break through any plateaus. All fitness levels can do this series – just go at your own pace within the timed interval and take modifications, if you need to.
Don’t forget to check in with me here on Facebook, and YouTube and tell me how you’re doing!

Train. Nourish. Transform.
For free workouts, fitness & health tips, motivation & healthy recipes, find me on YouTube, Facebook, Pinterest and Twitter.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #weightloss #workoutvideo #weekendwarrior #weightlossjourney #weightlossmotivation #cardio #hiit #homegymlife #homeworkout #healthylifestyle #beastmode #bikinibody #bodyafterbaby

We should not let the scale define our progress. Sometimes it's easy to get focused on the numbers on that pesky scale but it's important to remember it only tells a small part of the story. I weighed 5% more in the photo on the right and yet the

Lies the Scale Tells You

We should not let the scale define our progress. Sometimes it’s easy to get focused on the numbers on that pesky scale but it’s important to remember it only tells a small part of the story. I weighed 5% more in the photo on the right and yet the “heavier” photo shows a leaner, more toned physique. So, wherever you are in your fitness journey try not to not get stressed by the rather arbitrary number on the scale. Body recomposition and health is what we’re really after.

For workouts, fitness & health tips, motivation, & healthy recipes, find me on YouTube (link in bio), Facebook and Pinterest.

Train. Nourish. Transform.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #flexiblediet #freeworkouts #fitnessaddict #fitnessjourney #weightloss #weekendwarrior #weightlossjourney #weightlossmotivation #beastmode #bikinibody #bikiniready #bodyafterbaby #hiit #Tabata #abs #sixpack #cardio #progressnotperfection

Sorry Snap Crackle & Pop, Trix the Rabbit, Toucan Sam, Capn’ Crunch, Count Chocula, Colonel Sanders and Chef Boyardee you gotta go! Jolly Green Giant, Chiquita Banana lady, and Quaker oaty guy you can stay.

Train. Nourish. Transform.
FitForceFX

For free workouts, fitness & health tips, motivation & healthy recipes follow me on YouTube (link in bio), Facebook, and here on Instagram.

#fit #fiber #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #eatclean #eatcleantraindirty #cleaneating #bikinibody #bikiniready #bodyafterbaby #healthylifestyle #healthydiet #weightloss #weightlossjourney #weightlossmotivation

Boycott the Mascot

Sorry Snap Crackle & Pop, Trix the Rabbit, Toucan Sam, Capn’ Crunch, Count Chocula, Colonel Sanders and Chef Boyardee you gotta go! Jolly Green Giant, Chiquita Banana lady, and Quaker oaty guy you can stay.

Train. Nourish. Transform.
FitForceFX

For free workouts, fitness & health tips, motivation & healthy recipes follow me on YouTube (link in bio), Facebook, and here on Instagram.

#fit #fiber #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #eatclean #eatcleantraindirty #cleaneating #bikinibody #bikiniready #bodyafterbaby #healthylifestyle #healthydiet #weightloss #weightlossjourney #weightlossmotivation

Sadly, it’s true. A little something to make you smile going into the weekend. Happy Friday, everyone!

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #weightlossjourney #weightlossmotivation #hiit #homegymlife #homeworkout #healthylifestyle #bikinibody #bodyafterbaby #happyhour #cardio #cleaneating

Happy Hour Workout

Sadly, it’s true. A little something to make you smile going into the weekend. Happy Friday, everyone!

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #weightlossjourney #weightlossmotivation #hiit #homegymlife #homeworkout #healthylifestyle #bikinibody #bodyafterbaby #happyhour #cardio #cleaneating

Workout #9 in the Lean Body Series is now up and it's a doozy! All levels can do this, just go at your own max pace. These workouts are for EVERYbody - men and women of all ages. I have lots of men doing these workouts, feeling challenged and seeing results. No matter who you are, this series will get you shredded and breaking through any plateaus! Are you ready to suck wind and drop sweat?! Let's do this!

Don't forget to check in with me here, on YouTube and on Facebook and tell me how you're doing! I love hearing from you!

Train. Nourish. Transform. 
Workouts, fitness & health tips, nutrition, & healthy recipes.

Facebook: https://www.facebook.com/FitForceFX
YouTube: link in bio
Pinterest: https://www.pinterest.com/fitforcefx/
Website:  https://www.FitForceFX.com

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #workoutvideo #weekendwarrior #weightlossjourney #weightlossmotivation #hiit #cardio #sweat #sixpack #strongeveryday #beastmode #bikinibody #bodyafterbaby #abs

Lean Body Series: Workout #9

Workout #9 in the Lean Body Series is now up and it’s a doozy! All levels can do this, just go at your own max pace. These workouts are for EVERYbody – men and women of all ages. I have lots of men doing these workouts, feeling challenged and seeing results. No matter who you are, this series will get you shredded and breaking through any plateaus! Are you ready to suck wind and drop sweat?! Let’s do this!

Don’t forget to check in with me here, on YouTube and on Facebook and tell me how you’re doing! I love hearing from you!

Train. Nourish. Transform.
Workouts, fitness & health tips, nutrition, & healthy recipes.

Facebook: https://www.facebook.com/FitForceFX
YouTube: link in bio
Pinterest: https://www.pinterest.com/fitforcefx/
Website: https://www.FitForceFX.com

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #workoutvideo #weekendwarrior #weightlossjourney #weightlossmotivation #hiit #cardio #sweat #sixpack #strongeveryday #beastmode #bikinibody #bodyafterbaby #abs