I love exercising.

Okay, that didn’t come out completely truthful.

I love being pushed to my limits while exercising because I like the results it yields. I believe exercising and working out are the best form of therapy some days. For two years I dedicated myself to pole fitness, I’ve learned more about how powerful my mind is, and how much my body just follow it’s the strongest link or connection to “life.”

Above all, exercising expands the mind. It removes old methods of discipline and accountability in change for more energy to do things consistently. Where one leads the mind, the body will follow. The intention of working out isn’t so you can say, “this totally sucks, I hate it!!” I mean, I get it. A good challenge can be frustrating, but I do believe that how we speak and treat ourselves during our workouts, whether we are sticklers for form, or perfection, all of that effects.

Here are my Top 3 Benefits of Exercising Regularly (3-5x/week)

  • It’s a mood/skin/mind/heart/life changer.
  • When you focus on consistency rather than satisfying the “busy syndrome”, the results are always better than anticipated. In other words, it’s about the form, not the reps. Try to get into it.

Before starting your workout for the day, or week, write down your goals for that day or week. When creating these workouts for myself, I wanted 3 things: a healthier diet and eating habits, more natural curves and more energy. Those were my three main points, and they changed from time to time, too. I wrote these and made sure to put them in my shoes, or clothes, or gym bag, or just anything that would require me to see this list prior to starting my workout. Affirming yourself is part of the whole workout and gym experience. Imagine the improvement you’ll make towards complete wellness if you can commit to writing down 3 things you want out of your workout for two weeks straight, the results will benefit more than just your personal life.

The “In This Order!” Workout:

This is a workout I consider as a daily energy boost. I do it in this exact order so that a few months down the line it becomes second nature, if possible.
1 set, with 2-3 reps. 60-second rest.

  • 30 jumping jacks
  • 5 pushups
  • 25 runners lunge to knee skip
  • 7 burpees
  • 10 crunches
  • 5 pushups
  • 7 squats
  • 30 jumping jacks
  • 1-minute wall sit
  • 5 pushups
  • 25 knee-ups

The Beach Bod Ready Workout

  • 20 squat jumps
  • 30 calf raises
  • 20 jumping jacks
  • 30 lunges
  • 20 mountain climbers
  • 30 crunches
  • 20 reverse crunches
  • 30 butt kicks

The About 100+ Calorie Burn

  • 40 jumping jacks
  • 30 crunches
  • 20 squats
  • 10 pushups
  • 5x 1-minute wall sits

The Core Burn Workout

  • 30 crunches
  • 30 reverse crunches
  • 30 leg raises
  • 30 butterfly crunches
  • 30 plank dips, left
  • 30 plank dips, right
  • 30 mountain climbers

The Mommy Needs a Boost Workout

1 set x 50 seconds w/ 60-second rest in between.

  • Jumping jacks
  • High Knees
  • Butt kickers
  • Standing bike crunches
  • Plank
  • Wall Sit
  • Crunches
  • Reverse crunches
  • Sumo squats.
  • Superman-to-banana
  • Glute bridges
  • Triceps Dips

The Simply Waisted Workout

  • 30 crunches
  • 30 reverse crunches
  • 30 butterfly crunches
  • 30 bicycle crunches
  • 30-second side plank left
  • 30-second side plank right
  • 30 Russian twists

The Sexy Stem Workout

for sliming and toning.

  • 10 squat jumps
  • 20 leg raises
  • 30 clamshells
  • 40 calf raises
  • 50 jumping jacks
  • 60-second wall sit

Booty Mayhem:

3 sets X 20 seconds w/ 60-second rest in between

  • 20 froggies
  • 20 sumo squats
  • 20 sumo squat jumps
  • 20 lunges, each leg
  • 20 donkey kicks

The “Every Other Day” Glutes Workout

starts with a 3-8 minute warmup. Focus on the legs and glutes. You must pick 3 from each category, and that would be your workout for that day.

  1. Activation: 3 sets x25 second reps w/ 60-second rest
    1. Glute bridges/ hip thrusts
    2. Quad-hip extension
    3. Lying side clam
    4. Lying hip abduction
    5. Bird, Dog
  2. Main: 3 sets x25 second reps w/ 60-second rest
    1. Full squats
    2. Wide squats
    3. Bulgarian split squats
    4. High step-up
    5. Deadlifts
  3. Stretch: 30-60 seconds on each leg.
    1. Hip flexors
    2. Piriforms

Totally “Just” Workouts

These are best for people who want to target a specific area.

Just Abs

  • 20 bicycle crunches
  • 30-second plank
  • 40 mountain climbers
  • 30 raised knee crunches
  • 20(weighted) Russian twists
  • side, toe touches
  • Lifted glutes toe touch
  • Lifted leg tow touch
  • plank position hip dips
  • walk hands back and forward.

Just Legs

  • 4 set x15 reps reverse wood chops
  • 3 sets x10 reps runer lung toknee skip
  • 3 sets x20 side leg raies
  • 4 x10 chain bridges

Just Glutes

  • 3 sets of 20 jumping jacks
  • 3 sets of right-angle kick backs on each leg
  • 3 sets of 40 squates