• photo of people s legs
    Cool Down,  Exercises,  Glute and Thighs,  Legs,  SF30,  Warm Up

    SF30 Day 18— Butt & Thighs (50 minutes)

    It might be Friday, but you’re not off the hook for your workout.  Today’s workout is a challenging 50-minute butt and thigh workout that uses both free weights and bands.  It’s going to have your legs sore all of the way through the weekend (in a good way).  Sydney Cummings is an inspirational fitness trainer and former West Virginia University athlete with a studio and online business based in North Carolina.  I like her workouts because she talks and trains right alongside you, and she’s not afraid to break a sweat.  She’s also not afraid to lift heavy.  Her fitness company, Royal Change, is geared towards making fitness accessible to…

  • photo of woman sitting while holding dumbbells
    Arms,  Exercises,  SF30

    SF30 Day 17 — Arms (27 minutes)

    Today, I’m introducing one of my new fitness favorites, Caroline Girvan, for one of my favorite workout days, ARMS (!!).  Caroline is a northern Ireland-based fitness trainer, mom of two, and ultra-marathoner. And, she is not afraid to lift heavy.  Some say that, if you want to learn how to be skinny, watch a skinny person.   Well, if you want to have a ripped physique, watch a Caroline Girvan workout.  This woman is not afraid of a set of weights, and she has the guns to show for it.   I like Caroline’s workouts because she starts with an introduction on proper form, which is helpful guidance.  This workout is comprised…

  • side view photo of woman doing squats against black background
    Exercises,  Glute and Thighs,  Legs,  Lower Body,  SF30

    SF30 Day 11 — Legs Strength Workout (20 minutes)

    Today’s leg workout will torch your quads, glutes, and hamstrings.  The workout is divided into 2 segments — a 10-minute workout using dumbbells, followed by another 10-minute workout that’s low impact and weight free.   There is no warm up or cool down, so use the ones included in my Day 1 post.  I recommend doing the weight workout first, when your legs are fresh and you’re better able to use proper form.  Then, you can burn out your legs with the no equipment workout.  Mr & Mrs Muscle created today’s videos, featuring Michael and Vivviene Addo, married personal trainers who live in Dubai.  I discovered Mr & Mrs Muscle’s YouTube…

  • person wearing white apple watch while holding green dumbbell
    Arms,  Exercises,  SF30

    SF30 Day 9 — Arms (25 minutes)

    Arms day is one of my favorite workout days.  I love to feel strong, and I’ve always aspired to having powerful and sculpted arms (definitely still a work in progress, even after all these years).  Today’s video is my go to routine when I want to burn out my shoulders, biceps and triceps.  The trainer, Irena, gives a nice explanation and demonstration of good form before jumping in.  The routine requires weights, but you could also use water bottles or cans if you don’t have them.   You can also reference my article offering guidance on selecting weights. There’s no warm up or cool down, so refer back to my Day…

  • Glute and Thighs,  Legs,  SF30

    SF30 Day 3 — Butt and Thigh Workout (10-minutes, no equipment)

    Legs day!  We’re going to start off (relatively) light with a 10-minute butt and thigh workout from Pop Sugar Fitness.  This video is a strength workout that doesn’t require equipment and has minimal jumping.  Make no mistake, though, you’ll definitely feel it — even with just 10 minutes.  I started following Pop Sugar Fitness about a decade ago, when I was trolling the internet looking for free online exercise content.   Pop Sugar Fitness is hosted by fitness expert Anna Renderer.  Anna reminds me of that cool mom in your neighborhood who holds sweat sessions in her bonus room.  Pop Sugar’s videos are usually 10-15 minutes and can easy to fit…

  • Arms,  SF30,  Shoulders,  Upper Body

    SF30 Day 2 — Arms (10 minutes, no equipment)

    Okay readers, today is arms day!  For those who read my August blog post, Vacation-Friendly Upper Body Workouts (No Equipment), you know that it doesn’t take weights to work out your arms, shoulders, chest and back.  And you’re also not relegated to endless push-ups (though I certainly encourage you to master a solid push-up regime).   Here’s another great workout that you can do anywhere, anytime, no weights, and no push-ups.  And it will surprise you.  It hurts (in a good way), and it works.  Emily Mclaughlin is a relatively new online trainer for me.  She’s based in Berlin, Germany (though she sounds North American), and bills herself as a “content…