Welcome to the very first fitness post of GracieCarroll.com! As a wannabe fitness fanatic (well, I love to workout but never seem to have enough time to) I’m so excited to present this first-time feature alongside trainer extraordinaire, Jessica Morris, and #GapFit clothing.
Jessica is a longtime friend whom I first met back in our university partying days. Now, instead of catching up over multiple vodka sodas, we prefer to chat about healthy eating tips while simultaneously doing squats and lunges. Since Jessica is a nutritionist, spin instructor (Uptown Fitness Spin Studio) and personal trainer (Venice Fitness) she’s an amazing person to lead the fitness features on GracieCarroll.com.
For this first post, I called upon Jessica to create a full-body workout for the gal on the go, because, let’s face it: it’s hard to find a spare hour to spend at the gym these days! What she came up with is brutally tough pyramid routine. Try it out below, I can guarantee your body will be killing, but the results are worth it. You can also enter to win a $50 gift certificate to spend on your own #GapFit outfit, just like ours in the images below!
The 20 Minute Full-Body Pyramid Workout by Jessica Morris Health
1. Body-Weight Squats, 8 reps.
- push bum towards back wall
- keep weight in your heels
- make sure your knees don’t go passed your toes
*rest for 20-30 seconds, repeat step 1 and add step 2*
2. Shoulder Press (using 8,10,12, or 15 lb) Weights, 8 reps.
- micro-bend in knees
- push weights up until they almost touch one another, almost fully extending arms to the sky.
*rest for 20-30 seconds, repeat steps 1 and 2, add step 3*
3. Bicep curl, 8 reps.
-micro-bend in knees
-curl all the way up and fully extend arms all the way down
*rest for 20-30 seconds, repeat steps 1,2,3 add step 4*
4. Tricep Extensions, 8 reps.
-lean forward, maintain a STRAIGHT back
-keep elbows up, by your side (torso)
-extend weights to straight arm and back down (making sure your elbows stay in one place)
*rest for 20-30 seconds, repeat steps 1,2,3, 4 add step 5*
5. Row (back), 8 reps.
-maintain same stance as tricep extensions
-extend arms straight (palms facing one another) and pull weights up as if you are doing a rowing motion
-be sure to bring your shoulder blades together on the row up and fully extend arms straight on the row down
*rest for 20-30 seconds, repeat steps 1,2,3, 4,5 add step 6*
6. Single leg back-ward lunges, 10 per leg.
-holding weights by your side
-keep shoulders down and back
-one leg extends back into a lunge position (make sure your knee is not passing your toe) and perform 10 lunges per leg
*rest for 20-30 seconds, repeat steps 1,2,3, 4,5,6 add step 7*
7. “Kettle-bell” swing using a weight, 8 reps.
-hold one end of the weight with palm facing upwards
-proud chest, shoulders back and down
-bend knees and hold weight inbetween legs
-in a swinging motion with a flat back swing the weight forward to shoulder level and squeeze your glutes and the top of the swing motion
*rest for 20-30 seconds, repeat steps 1,2,3, 4,5,6,7 add step 8*
8. “Thrusters” (Squat into shoulder press), 8 reps.
-Hold weights (palms facing one another) at shoulder height (lightly resting on shoulders)
-in one motion, squat with the weights (flat back, making sure your knees do not surpass your toes) and thrust upwards straight into a shoulder press, then back down into a squat.
PHEW! Are your legs killing yet? Mine were! I’m a big fan of Gap‘s #GapFit gear, details below to enter to WIN a $50 gift certificate so you can score your own outfit and hit the gym!
To enter the #GapFit giveaway…
TWEET: “I wanna get #GapFit with @MissJMoJMo and @GapCA via @GracieCarroll! http://bit.ly/11dfnnU“
COMMENT: Leave a comment below once complete with your best email, winner will be contacted next week!