- Do each move x1 min straight x9 rounds. 10-15 sec rest between rounds.
- Alternate sides on moves that need it. GIVE IT YOUR ALL.
- Got more time? Do more sets! OR add these #bodyweight moves to your training to mix things up
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Train Like A Badass
BlackBeltBeauty's "I don't have time" workout below designed to keep you on your training A game when time is minimal.
Just 10 minutes of going ALL OUT with these moves will help to keep your body in shape and your mind feeling GOOD. Something is ALWAYS better than nothing so have fun and #TrainLikeABadass!
Have you ever heard the term: "45 minutes is the new hour"
If you have or have not, most of us can relate with having "no time" these days- busy is simply a way of life now. To simplify your life and help you stay committed to your training on days when time is minimal; BlackBeltBeauty will feature 4 moves bi-monthly that don't require a gym, partner or weights- All you need is 10 minutes and a #trainlikeabadass mindset to push hard for a 10 minutes (or more if you have the time!) and carry on with your day.
There's something really sexy and powerful about having a strong, well-rounded booty (pun intended😜) and toned legs. Aside from wonderful esthetic aspects, the metabolic boosting and athletic performance aspects are just as amazing. Cardio alone will not give you the strength and shape of well-rounded, powerful glutes; incorporating some weights in your resistance training will.
I know there is this classic fear women have that they will get bulky by using weights but it is simply NOT true. I should know. My body type is a mesomorph, the kind of body type that can build muscle MUCH easier than any other body types. And while I naturally have an athletic body type with lean muscle definition, in my experience as a life long athlete, incorporating resistance weight training (especially in the lower body) keeps my muscles lean, well shaped and NOT bulky.
Here's a few major benefits to gain from resistance training with weights:
BURN MORE FAT: Resistance training is proven to boost your metabolism. You continue to burn more calories at a higher level post training.
STRENGTH: Building strength in your lower body increases your power which can increase your athletic performance overall. Not to mention your life. Being physically strong lends to feeling mentally strong. Its very empowering.
SHAPE: I LOVE cardio but cardio alone can actually leave your body looking flat. No thanks. Resistance with weights is the fastest way to LIFT, SCULPT and TONE your muscles so that they are shapely and sexy.
In the video: WEIGHTED SUMO SQUAT & STEP UP HIGH KNEE LUNGE are two of my FAVORITE LEGS & GLUTES resistance training moves. They both build strength, shape everything UP and fire up your heart rate. The Step Up- High knee lunge is very dynamic so both the mind and body are fully engaged to perform at once.
To be a BADASS with a GOOD ASS (love that quote! 😜) it's important to #TRAINLIKEABADASS and push yourself outside of your comfort zones.
I had the pleasure of working with Nicole Winhoffer in my career and can honestly say that not only does she know her shit when it comes to fitness & designing a beautiful, healthy body, she is also just as ON IT with her commitment to nourishing her mindset & energy. LOVE that.
She is such a talented, badass and is so creative with her approach to fitness so its no wonder why I LOVE to apply some techniques from her METHOD to my training. Body weight workouts are essential to my overall training regimen. I love that they are *EXCUSE PROOF* i.e. all you need is a floor and your will to get it done. Its one of my favorite training methods when Im on the road and don't have access to a gym and/or the weather is an issue.
Im reposting this fantastic post via BYRDIE.COM (click on the link for full instructions on the moves) with some gems from Nicole that I can personally validate will BURN your BOOTY into perky shape.
Get on it, love the burn & follow Nicole for constant fitness & mindset inspo!
Not only is HIIT (High, Intensity Interval Training) amazing for burning fat and toning your muscles but it helps to train your body in becoming more dynamic and explosive too. I love getting creative when training HIIT and especially outside using just body weight along with nature. Training with my girls always makes the workout more fun and badass with their energy in the mix too!
My go-to HIIT inspo is one of my favorite trainers: BodyByJennLA
I LOVE LOVE LOVE how creative she is when designing her workouts as you will see through her generous instagram account, where she displays them daily. She's mindful about the aesthetics of a female body as well as correct form to avoid injuries.
I personally train HIIT 2-3 times a week and always feel incredible when Im done.
I recommend to start adding one day to your week and see how you take to it. Here's a great HIIT circuit example for warming up to this style of training:
Just be sure to kick your ass with no cheating for the best results & find the fun while doing it. When you get tired just remember how BADASS you are- because you are and give it everything you got!
Find a bar above you and get hanging.
My brother Mike Saffaie is the inspiration behind this post because of his love for bar workouts and the undeniable results that come with them. Because I play my life as a sport, I train to be able to "hang" with all that it is. My mindset towards my physical training is what allows me to push through any walls that try to creep in and keep me from growing. I've learned to appreciate them because they challenge me to see just what Im made of...
What I love about Hanging abs:
Its a FULL core workout (I incorporate twists for obliques, as well as straight leg lifts while staying stable in my hang (i.e do not swing) to maximize the use of core strength)
Strengthens my grip as an artist its important to have great dexterity)
It simply feels badass! They are NOT easy when you're truly doing them correctly, so every gain of a rep feels like such a big win- and it IS!