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This is the third video in this series and I have purposely made each one exactly 30 minutes. This way, it's enough time for a decent workout, but short enough to squeeze it in at lunch time, during the baby's nap time, or just when you're short on time. 

This is a simple but effective back workout you can do quickly and regularly. This 17 minute 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)

Since I haven't put JUST a chest routinne on here, I figured I would add one for those who want a focused chest workout option. In my opinion, most women need MORE back work, than chest, since we are often in seated, hunched over positions at work, or breastfeeding, etc... This 17 minute routine is great to add on with another workout, or to use on an alternate day from back work.

Back and core is one of my favorite combos! Everyone loved the first "Back & Core" so I figured it was time for a new one!

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 36 minute upper body routine focuses on the back and biceps. These are both pulling muscles so they go well together in a workout. You will need a heavy pair of dumbbells (I'm using 15 lbs) as well as an additional medium weight pair (I'm using 10 lbs). It is so important to strengthen the back muscles, so the first 20 minutes is devoted to working different parts of the back. The workout finishes with a killer bicep circuit and stretch. 

ATTENTION OFFICE WORKERS! If you sit at a desk all day, start bringing a band with you and doing these exercises throughout the day. Shoulder health is one of the biggest issues we face due to the majority of the population spending their days hunched over at a desk with anteriorly rotated shoulders. The average gym goer is bench pressing and overhead pressing without doing any mobility work. This leads to injuries and pain. The exercises in this workout will improve shoulder function, improve posture and also strengthen the upper back musculature and scapular muscles (posterior delts, rhomboids, low traps).

It's time for another drop sets workout for the upper body! This time we are hitting the larger muscle groups so you will be using heavier weights. Remember, the drop set technique is an effective way to drive the muscle towards failure, which is when you will see changes! Having a toned upper body comes from having MUSCLE!

I LOVE drop sets! I make sure to include them in my workout rotation. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Drop sets are extremely effective. The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibers. By then stripping the weight down and going lighter you recruit different muscle fibers, which help the muscles achieve growth that couldn’t be achieved by sticking with the same weight. Drop sets allow you to continue a set beyond your normal limits. 

There are so many great exercises you can do with a stability ball. I decided to focus on the back and core for this 39 minute routine. I chose 4 of my favorite exercises to create the circuit. This circuit is repeated 4 times but you can repeat it only twice or 3 times if needed. You will need a ball and one heavy dumbbell (10-15 lbs).