So I’m definitely a chick who loves strength training.
But I’m not like, all gnarly about it…where I’m shoving protein powder down my throat, surrounded by an unnecessary amount of weights & wearing weight lifting gloves ( you know those guys that make those super loud ‘grunts’ while they’re lifting? I can’t ).
I really feel as though a lot of girls get off to a rocky start with poor strength training, so hopefully with this post, I can shift any negative views on it? Let’s hope?
Most of my favorite strength training moves can be found in The Skinny Confidential Book. They’re all moves you can do at-home while watching Real Housewives of Beverly Hills ( OMG, I love Lisa V.! )…which is fab because these are no-gym-needed workouts.
Oh, & just to note: strength training is amazing for building muscles in a feminine way too. You simply lift less & use your own body resistance as opposed to 2394372974 pound weights.
Lately my favorite sexy moves have been arm focused ( totally having an arm moment ). Here are some of my go-to moves:
♡ Squat to Overhead Press
Works quadriceps, hamstrings, butt, abs, shoulders.
A. Stand with feet shoulder-width apart, elbows bent, a 5-pound weight in each hand at shoulder height, palms forward. Lower into a squat (don’t let knees go past toes); hold for a moment.
B. Push through heels to stand up, pressing weights overhead. Return to starting position. Do 3 sets of 15 reps.
♡ Step-Up With Bicep Curl
Works quadriceps, hamstrings, butt, abs, biceps.
A. Stand with left foot on a sturdy bench or step, a 5-pound weight in each hand.
B. With weight on left foot, lift to standing on the step, right thigh raised so it’s parallel to floor; at the same time, curl weights up toward shoulders. Return to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets.
♡ Single-Leg Dumbbell Row
Works back, shoulders, biceps, abs, quadriceps, hamstrings, butt.
A. Stand holding a 5- to 10-pound weight in left hand. Hinge forward so back is flat and almost parallel to floor; rest right hand on a chair or low shelf for support. Extend left arm toward floor, palm facing in; lift straight left leg behind you, so body forms a T.
B. Slowly bend left elbow and draw weight up until elbow is even with torso; hold for a moment, then lower weight. Do 15 reps, then switch sides and repeat. Do 3 sets.
♡ Curtsy Lunge
Works hips, butt, quadriceps, hamstrings, abs.
A. Stand with feet hip-width apart, hands on hips. Take a giant step diagonally back with left foot and cross it behind your right; bend knees (as if curtsying) as you reach your left hand toward floor on the outside of your right foot.
B. Return to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets.
Works the back, butt.
Lie facedown with arms and legs extended, toes pointed, palms down. Inhale while raising arms and legs as high as you can; pause, then exhale while slowly returning to starting position. Do 3 sets of 15 reps.
Outfit details: this little get-up is all by Missguided…as you can tell from this post I’m super excited about the launch of their new activewear line. It’s priced right, veryyy cute, & right up my alley. Also, I haven’t taken off this cross-back sports bra in days ( sorry, MIchael! ). Missguided is giving away $150 gift card to one lucky TSC reader. All you have to do is sign up below & subscribe to TSC YouTube channel. MEOW!
If you don’t know who she is, RUN to Google and do some fitness research ASAP.
Jillian is a frequent face on The Biggest Loser, on every cover of every fitness magazine ( Shape Magazine ring a bell?! ), & an amazing celebrity fitness trainer. Oh…& NBD she has at-home fitness DVD’s. It’s safe to say she’s sort of winning at life.
She’s for sure one of my fitness idols— anyone else with me? So to say I’m excited she’s on The Skinny Confidential today, is kind of the understatement of the year? Of my life?
Ok, here ya go- meet Jillian:
| Ok so, tell us all about your new kick ass program |
JM: My program, Jillian Michaels BODYSHRED™, is a 30-minute group exercise class that is essentially a hybrid of the most cutting-edge fitness philosophies integrated into one comprehensive system. I designed BODYSHRED to target every muscle in the body and maximize athletic performance and metabolic potential.
We’re granting opportunities to fitness professionals all over the country to become trained and certified in the Jillian Michaels BODYSHRED™ Program so they can offer the 30-minute group class at their respective fitness facilities. Our next Certification Workshop is in San Diego on Sunday, February 8th at The Gym Del Mar ( more details here ).
| Why is it different than anything out there? |
JM: BODYSHRED classes are comprised of four circuits utilizing what I like to call my “3-2-1” interval format approach: three minutes of strength with two minutes of cardio & one minute of core work for thirty minutes of intense conditioning.
With my Certification Workshops, I’m hoping to share with local fitness professionals the training techniques and philosophies I personally use to transform millions of bodies and lives.
| And you’re going to be in San Diego…what can we SD-er’s expect? |
JM: To become certified, trainers must sign up online at jillianmichaelsbodyshred.com & find a training workshop near them. This 9-hour course will prepare fitness professionals to teach a group class in this method, introducing them to new concepts, teaching tools and motivational delivery style that will set them apart from others and expand their growth. In addition to the in-person Certification Workshop, trainers must pass a practical exam administered on-site, as well as a web-based at-home written exam, achieving a score of 80% or higher.
From there, certified trainers can get the class on the schedules at their respective gyms and the people of San Diego will be able to experience it for themselves in no time!
| What’s your favorite pre/post workout snack ( we totally need to know before coming to your workshop! )? |
JM: I don’t believe in pre and post workout meals. I eat every three to four hours! Breakfast, lunch, snack dinner. I make sure I don’t work out on an empty stomach and I also don’t eat within an hour of exercise.
| Best workout for a woman? |
JM: There is no such thing. Ideally, a well-rounded workout regimen encompasses all fitness modalities- strength, power, speed, agility, balance, endurance, etc. We are proud to say that BODYSHRED does just that. It hits every muscle in the body from every possible angle of push and pull with all possible modalities & uses the most cutting edge fitness techniques to do so.
| Gotta ask: if you’re going to have a cocktail— what do you recommend? |
JM: I’ll usually opt for a glass of red wine, but if I’m really in the mood for a cocktail it’s a tequila on the rocks.
| Favorite quick, easy, healthy meal? |
JM: I don’t eat a ton of meat. I prefer ocean caught salmon— it’s healthy and quick and easy to prepare.
Pilates is just really one of my favorite workouts ever. It’s totally a Victoria’s Secret model workout because it lengthen, leans, & tones.
Plus you can lay down half the time…LOL.
It’s veryyyy difficult to squeeze in a full class. My schedule is a not a routine ( sometimes I really wish it was ). So basically my day is about as unpredictable as a woman on Aunt Flow. I mean I’m all over the place.
So if I can find the time for Pilates, I’ll try to squeeze in a Proformer class ( someone yelled at me on Instagram for calling this Pilates…but I just don’t take life that seriously I guess? I mean GEEZ! It’s VERY similar ) or practice mat Pilates with a girlfriend.
Most of the time though?
I practice Pilates at home.
Here’s an example of a quick, easy Pilates move you can do in about 15 seconds ( no excuses now! ):
Directions: assume a plank position on either side. Bring the hand that is raised down to the floor then raise for desired rep range. Make sure your arm is locked at the top of every rep. Engage core & squeeze glutes for extra support.
Muscles used: obliques, lower back, core, & my favorite: the shoulders!
Beginner: 10 reps each side
Intermediate: 20 reps each side
Advanced: 30 reps each side
Note: I’ve been known to do this move while my friend’s are on the phone or while I’m waiting for a spelt English muffin to toast. #guilty
Hey, whenever I can get it in, right?
A lot of you guys have asked about fitness lately hence my latest workout-esque posts ( here & here ). I’ve been holding on ya though because I’ve been working around the clock to bring you guys TSC fitness/nutrition program. It’s literally sucking up my soul like an encounter with a Dementor from Harry Potter, so bear with me! It’s about a month away from launching.
Okkkkk outfit deets: this specific get-up is from Missguided’s new active wear line & is especially fab for Pilates because I can wear it while I’m running errands, to the office, or even to the grocery store ( it seems like we’re always running out of paper towels, green grapes, & sparkling water ).
Anyway these black wet-shorts are so fun— they totally remind me of the 80’s, in all the best way. And they’re $19 bucks. YES.
Most people aren’t fans because Sundays are typically known as a day of rest.
For me though, Sundays are a day to reset & set the tone of my upcoming week. If there’s a chance to get a quick, sweat sesh in before the busy week ahead, I’m fully game.
This weekend I took a barre class & did a quick, easy at-home workout ( stay tuned for TSC Fitness & Nutrition Subscription, which will allow you do all your workouts AT-HOME!!! ).
These at-home workouts are from Missguided’s ‘Skinny Bitch Collective’ workout plan. Here’s a visual for ya:
In the video, I’m doing ‘clock lunges.’
Clock lunges are designed to take your legs and brain in different directions to fire up the glutes & facilitate more changes in strength. So pretend you’re in a clock face position & lunge to 12, 6, 3, & 9 o’clock.
Do this 4 times on each side. Lunge forwards, backwards, and to the sides ( the final position should look like a curtsy ).
This works the legs, glutes, & core balance. YESSSSSS.
Beginner: 3 reps of 12, 6, 3, 9 on each leg. Intermediate: 5 reps of 12, 6, 3, 9 on each leg. Advanced: add barbell or free weight & aim for 6 reps of 12, 6, 3, 9.
Side: I’m a big fan of this heather grey sweater…especially for an at-home workout. It’s light-weight, cute, & can transition from a quick Sunday workout to a champagne brunch. LOL.
When I’m working out at home, I put on a little music ( latest favorite: Phil Collins, don’t ask ) & make sure Michael is out of the house ( sorry babe, you’re SOOO distracting! ).
Sometimes I’ll even go outside on the grass. As long as I can take some time to myself, it’s all good in the hood.
My ultimate fitness goal? To be the best version of myself.
So if the opportunity presents itself to workout at home, I’m SO IN. You?