My Site Title

This is a simple but effective back workout you can do quickly and regularly. The circuit consists of 3 exercises: standing rows, pullovers, single arm reverse flies. You will need 1 heavy dumbbell for the pullover, a pair of medium-heavy dumbbells for the rows, and 1 light dumbbell for the reverse fly. I'm using a bench. You can use an ottoman or edge of your couch or you can just lay on the floor if you don' have anything else. 

This 25 minute workout is perfect to add in before or after another workout! The circuit consists of 4 exercises, 2 for the back and 2 for the triceps: Rows, Pullovers, Kickbacks, Skullcrushers.

This quickie tricep workout really burns! This is perfect for a lunchtime routine or if you're traveling. All you need is a light-medium resistance band!

I'm using the product I created (that's still so cool to say!) called Busy Bee Body. It's a kit of bands and attachments that let's you do workouts anywhere! It's affordable and has FREE Amazon Prime shipping! 

https://www.amazon.com/gp/product/B07DVL25W9?pf_rd_p=12a5ebae-c2f7-4498-9459-3992b9367a0d&pf_rd_r=C9PGDK4MSD85C25PVF6N

This fun, 19 minute workout focuses on the muscles of the back side of the body: back, rear delts, glutes. You will need a pair of medium sized dumbbells and a resistance band (you can do the entire routine without a band if you don't have one).

This is a complete shoulder workout that addresses all 3 parts of the deltoids: rear, side, front. I recommend having several different sets of dumbbells nearby. By the time this 26 minute workout is over, your shoulders will feel WORKED! 

For those of you who don't know, I created and launched my own product called Busy Bee Body! So exciting! It's a portable kit, full of bands and attachments, that lets you do workouts anywhere: work, home, traveling. There are sooooooo many cool exercises you can do with this bag full of bands! Here is a complete upper body workout using the door anchor attachment.

I created this 20 minute workout as a way to include the ever important pulling movement in your back workout. Moms, if you have a swing set or jungle gym in the back yard, that will be the perfect anchor point for your band. If you have a post or a tree that you can loop the band over, that will work too. I'm using a heavy resistance band in this video. 

This 12 minute circuit is done standing, using a mini loop band (light resistance). You can do this as a circuit, like I do in this video. Or you can do these exercises here and there throughout the day when you have time. 

For this 27 minute arm workout you'll be doing supersets for the biceps and triceps, using a pair of medium sized dumbbells, followed by a light/medium resistance band. 

This 35 minute workout focuses on the pulling muscles: back and biceps. My biceps were SORE for 3 days after filming this! You will need dumbbells and resistance bands (optional) for this one. 

This is a long workout (51 minutes) but it is focused and thorough! These circuits work the pushing muscles: shoulders, chest and triceps. My arms were like noodles by the end! Such a good feeling ;)

(You will need a couple of pairs of dumbbells and a stability ball)

I work with many of my clients on their posture. People are stuck behind desks for hours on end, year after year. This creates terrible posture, muscle imbalances, pain and injuries. It is so important to strengthen the postural muscles regularly. Frequent activation is best. This 25 minute video takes you through some exercises, using light weights, and some foam rolling techniques. I highly recommend including this workout, or pieces of it, in your regular weekly routine. Even if you do just one of these moves, here and there, throughout the day, it will help. The key is frequent activation, and mind/muscle connection.

This 22 minute workout is all about the biceps! When training the biceps form is so important. It's all about that bicep burn! With these moves you will work the biceps to fatigue. I recommend having multiple pair of dumbbells handy to switch between in order to properly challenge the bicep muscles.

This 18 minute circuit workout is done completely on your back! This is a great option for those who work on their feet all day or if you're not feeling enough motivation to do a "tough, jumping" kind of a routine. I mean, it doesn't get much better than being able to lie down and workout!

I love training rear delts! When most people train their shoulders they will usually include exercises for the front deltoids, side deltoids, and the trapezius muscles, but the posterior deltoids are most often neglected. Strengthening your rear delts will help to keep your shoulders balanced and help to prevent a lot of shoulder injuries and rotator cuff problems. The rear delts have a tendency to be the weakest link in shoulder training and they effect posture so if you strengthen them you'll improve how you lift overall. Form is extremely important when trianing the rear delts so this workout is done in a controlled manner using light weights.

This is such a great combo! So many people are concerned with their front (the abs) but it's important to strengthen the back too. These circuits move quickly and switch between working the front of the body and the back. You will need 1 pair of dumbbells (I am using a pair of 10s). A bench is suggested but not required for this 30 minute workout.

This workout consists of chest superset, followed by a tricep superset. I move through these sets quickly in order to fatigue the muscles properly, so feel free to press pause and take longer breaks if needed. A stability ball is highly recommended but you can do all of these exercises on the floor or couch if you need to. You will need one set of dumbbells for this 24 minute routine. I am using a pair of 10s for the entire workout.

This workout is all upper body and is super effective! There is very little break time in this 38 minute routine because I planned the supersets in an efficient way. In this video I am using a pair of 10 lb weights and a pair of 15 lb weights. I suggest having different sets of dumbbells nearby so that you can properly fatigue each muscle group. I am also using a chair for the seated exercises and the incline push ups. You can do this entire workout without a chair though if you need to.

This workout is all about form and specific sequencing. This 24 minute routine focuses on the shoulders and rear delts. These moves will help sculpt the shoulders and add shape and definition. If you sit at a desk all day, have bad posture or back pain you need to do this workout! You must use light weights for these exercises because of the range of motion. I suggest 5 lbs (or less for beginners). This entire workout is done standing.

The key to getting a tight, toned back is MUSCLE! I highly recommend buying a resistance band for these exercises. You can find them online, at sporting goods stores or Walmart/Target. It is hard to replicate these "pulling" movements with dumbbells. This circuit is great for those who sit a desk all day, have back pain, need to improve their posture or want to tone the upper back area. Once you watch this 26 minute routine you can do this workout on your own, at the gym, in the park or any place where you can wrap the band around something like a post or tree.

The shoulder has an immense range of motion — the most of any joint in the body. But this comes with a catch: because of its range, it’s also the most unstable. As a result, nearly 70% of people will experience some sort of shoulder disorder in our lifetime. Often, the injury includes one of the rotator cuff muscles. Muscle imbalances from things like: desk work, driving, using a mouse/keyboard, stress (which often makes people tighten up their traps and hunch their shoulders), sitting/standing in “hunchback” posture and lack of attention to the muscles you can’t see in the mirror combine to form a perfect storm for shoulder pain and injuries.

A strong, stable and flexible rotator cuff can preserve shoulder health and increase upper body strength. This 20 minute upper body routine focuses on strengthening the shoulder and rotator cuff using light weights.

It is so important to strengthen the back and the rear deltoids. So many people sit hunched over all day at desks or computers and those muscles get weak and imbalanced. This creates back pain and poor posture. I created this 18 minute workout for those who don't have a lot of time but still need to get a back workout in. This is the perfect routine to add on to another workout or to use when you are short on time.

You only need one pair of medium-heavy dumbbells for this 23 minute workout. Now there is no excuse not to get a good arm workout in even when you are short on time, equipment or space. There are 3 circuits repeated 3 times in this focused upper body workout. Each circuit consists of a bicep exercise immediately followed by a tricep exercise. The biceps and tricpes are opposing muscle groups so you can alternate between the two very quickly with little rest time. Remember, focused strength training is what is required to see changes in muscle tone. Muscle is what will tighten and tone your arms so don't be afraid of the weights!

This 23 minute routine focuses on the muscles in the upper back. Everyone wants a ripped upper back! Cardio alone will not give you tone and definition you want. You must do your strength training to improve your posture, sculpt muscle and build a strong upper body. Say goodbye to back fat and get tank top ready with this workout!

This 11 minute workout is a quick and effective circuit that will have your shoulders burning! If you are short on time but would still like to add some definition to your shouders this is a great way to do it!

The back, shoulders and core are very important muscles to focus on with your strength training. This 30 minute workout consists of 3 circuits of 3 exercises repeated twice. Your shoulders will be burning in the first circuit!

This is a COOL 8 minute workout that uses the gliders to target up the back, triceps, and backs of the shoulders. I am using a pair of felt squares from the craft store but you can purchase a pair of the actual fitness Gliding Discs here: http://www.glidingdiscs.com/. You can also use paper plates or small towels. These "swimming" movements really wake up the muscles along the back side of the body in a new way. This routine is a must try!

This 19 minute workout is devoted to toning the triceps! The back of the arm is a complaint I hear about all the time from women. You MUST strength train the arms in order to see them tighten and tone. This routine uses 3 exercises, repeated 3 times to really blast the triceps!

The YTWL is an extremely effective circuit for the posterior shoulder complex and posture. It helps strengthen the commonly weak and dysfunctional muscles the rhomboids, lower traps, mid traps, and external rotators. This is an important circuit for those who sit hunched over at desks or computers all day. Most people are tight in the front and weak in the back. We will do 3 sets in this workout. The first set is standing, the second set is on a bench, and the thrid set is on a stability ball. I highly recommend adding this workout into your regular routine 1, 2, or 3 times a week for healthy, stable shoulders.

This 45 minute upper body workout focuses on exhausting the chest, back, triceps, and biceps. I suggest you have as many sets of weights nearby as possible. This will ensure that you have an effective and challenging set for each muscle group. Remember, the last few reps of each set should be difficult to finish but you should still be able to keep decent form.

This 27 minute strength workout focuses on the back and chest with very little rest between exercises. Resistance training can result in immediate and long term health benefits that cannot be achieved through traditional aerobic exercise alone. These strength and toning exercises deliver results!

I love training rear delts! When most people train their shoulders they will usually include exercises for the front deltoids, side deltoids, and the trapezius muscles, but the posterior deltoids are most often neglected. Strengthening your rear delts will help to keep your shoulders balanced and help to prevent a lot of shoulder injuries and rotator cuff problems. The rear delts have a tendency to be the weakest link in shoulder training and they effect posture so if you strengthen them you'll improve how you lift overall. Form is extremely important when trianing the rear delts so this workout is slow and controlled using light weights.

This intense 39 minute upper body workout uses the full pyramid system. You will do rep cycles of: 12 reps with your lightest weight, then 10 reps with moderate weight, then 8 reps with your heaviest weight. You will then reverse the cycle and work your way back down the pyramid. The superset approach is also used in this routine by performing 2 exercises per body part. The workout moves at a quick pace with very little break time bewteen the cycles. As if this wasn't enough I have thrown in a "burn out" set at the end of each muscle group to comlpletely exhaust that muscle. I suggest viewing the workout once before doing it so that you can see the proper form for the exercises and which weights you will need to have handy. This pyramid training technique will help you increase lean muscle mass and shape in the upper body. It is an effective way to sculpt  and tone the arms.

Do you have bad posture, back pain, or back fat? Sculpt a long, lean, and toned back with this bra bulge banishing workout! Having a strong back will provide better balance and posture which will increase your tone and strength. A sculpted back helps create a toned lower back which leads to a more defined upper buttock. This 13 minute routine consists of 5 exercises that target the upper and lower back repeated 3 times.

This 26 minute routine works the biceps and triceps with very little rest between exercises. To get the maximum benefits from this arm workout you will need to use heavy weights and aim for 10-16 reps. If you can easily do more than 16 reps for any of these exercises then you should select a heavier weight the next time. You should feel challenged with every exercise while still able to maintain good form.

Scapular development and posterior chain conditioning provide much needed stability for the shoulder. Proper scapular recruitment will strengthen the shoulder complex and help you avoid injuries. When pressing weight you are only able to push with as much force as the rotator cuff can handle. Here is a 5 minute multi-planar training sequence to help strengthen the rotator cuff which means a more effective approach to shoulder development.

This 26 minute workout focuses on the chest and triceps. I recommend using 3 different sets of dumbbells as well as a bench, stool, or step (for tricep dips). I am using a pair of 12's, 10's and 8's in this video.

This 7 minute sequence uses no weights but still burns so good! This is a MUST TRY!

This 40 minute workout is for your pushing muscles. A stability ball is suggested as well as several sets of dumbbells (I am using a pair of 5's, 8's and 10's in this video).