HIIT Training: Body Weight Only

Circuit 1:

  • 50 Mountain Climbers
  • 50 High Knees
  • 50 Buttkicks
  • 1 minute rest
  • Repeat 3x

Circuit 2:

  • 20 Jump Squats
  • 10 Push-ups
  • 20 V-ups
  • 1 minute rest
  • Repeat 3x

Circuit 3:

  • 50 Jumping Jacks
  • 10 Tuck Jumps (For Height)
  • 10 Long Jumps (For Distance)
  • 1 minute rest
  • Repeat 3x

Circuit 4:

  • 20 Lunges (10 Each Leg)
  • 20 Dips (On The Edge of a Chair or Stair)
  • 10 Burpees
  • 1 minute rest
  • Repeat 3x



Kettlebell Full Body Workout

Triset 1:

  • Kettlebell Swings 15,12,10
  • Kettlebell Single Arm Shoulder Press 15,12,10
  • Kettlebell Upright Row 15,12,10

Triset 2:

  • Kettlebell Backward Lunge 20,10,10
  • Kettlebell Squat 20,10,10
  • Kettlebell Deadlift 20,10,10

Triset 3:

  • Kettlebell Chest Press 20,12,10
  • Kettlebell Pushup & Row 20,12,10
  • Kettlebell Sit-ups 20,12,10

Triset 4:

  • Kettlebell Russian Twists 20,20,10
  • Kettlebell Turkish Get-ups 10,10,5
  • Kettlebell Crunches 20,20,10

What’s your favorite Kettlebell exercise?

Chest & Triceps with Calves

Circuit 1

  • Dips: 10 x 4 on the edge of a bench/box/step
  • Hold a plank for 1 minute
    • Superset these 2!
  • Chest Flys: 10 x 4
  • Double Leg Calf Raises: 10 x 4
    • Superset these 2!

 Circuit 2

  • Overhead Tricep Extensions: 12 x 3
  • Chest Press: 12 x 3
  • Single Leg Calf Raises: 12 x 3 (each leg)
  • 50 Bicycles

 Circuit 3

  • Pushups Close Grip: 10 x 2
  • Pushups Wide Grip: 10 x 2
  • Tip-toe Jumps 10 x 2
  • V-ups: 10 x 2

Headstand & Handstand Progressions

I’ve been working through some yoga progressions and thought I would share for those who also practice!


  • Rounds of Cat & Cow
  • Downward Facing Dog
    • Peddle Feet
    • Inhale Tip Toes/ Exhale Flat Feet
  • Three Legged Dog
  • Low Lunge
  • Drop Knee for Runner’s Stretch
  • Low Lunge
  • Three Legged Dog
  • Downward Facing Dog

Repeat on the other side!

  • Three Legged Dog
  • Low Lunge with Foot Outside of Hand
    • Use as a hip opener
    • Use Pigeon if this is uncomfortable
  • Slide into Splits
  • Bend front knee and tuck back toes into Three Legged Dog
  • Downward Facing Dog

Repeat on the other side!

Headstand Sequence:

  • Tripod your head and hands
  • Begin to walk toes in
  • Pick one foot of the ground at a time
  • Tuck into cannon ball form
  • Extend one leg at a time

photo (6)

Handstand Sequence:

  • Downward Facing Dog
  • Three Legged Dog
  • Rock Back and Forth in Three Legged Dog till back leg feels lighter
  • Move from rocking to a small jump into handstand


Take it slow. Listen to your body. Practice on a wall if you don’t fell balanced. Yoga requires constant practice, hang it there!


What’s your favorite pose or progression?

Big Butts & Little Guts

We all have our problem areas. The following is an outlined workout to tighten up these common soft spots. Throw this workout in to mix up your training plan when you need something new. Add it is as cardio just doing quick body weight movements or use dumbbells/barbells for a more resistance training workout.

Big Butts & Little Guts

  1. Start with a warm up: High Knees, Butt Kicks, Inchworms, and Lunges
  2. Three sets of:
    1. 10 Sumo Squats
    2. 30 Standing Side Crunches (15 each side)
  3. Two sets of:
    1. 30 Walking Lunges (15 each side)
    2. 50 Russian Twists
  4. Plank Holds:
    1. 1 minute center
    2. 1 minute left side
    3. 1 minute right side
  5. Three sets of:
    1. 20 Single Leg Hip Thrusters (10 each leg)
    2. 30 Slow Bicycles
  6. Two sets of:
    1. 30 Step-ups (15 each leg)
    2. 15 Leg Raises
  7. Plank Holds:
    1. 1 minute center
    2. 1 minute left side
    3. 1 minute right side
  8. Cool-down & Stretching- Upward Facing Dog, Downward Facing Dog, and Pigeon

For more workout ideas: Click Here

Full-Body, Bodyweight Circuits

Resistance Training

Circuit 1:

  • Push-ups 3 x 10
  • Dips 3 x 15
  • Sit-ups 3 x 20

Circuit 2:

  • Jump Squats 3 x 10
  • Body Squats 3 x 15
  • Lunges 3 x 20 (10 each leg)

Circuit 3:

  • Plank 3 x 1minute
  • Burpees 3 x 15
  • Supermans 3 x 20

Cardiovascular Training

Circuit 1:

  • Box Jumps 3 x 10
  • Toe Taps 3 x 15
  • Step-Ups 3 x 20 (10 each leg)

**If you don’t have a box, use stairs!**

Circuit 2:

  • Jack Outs 3 x 10
  • 180 Jumps 3 x 15
  • Jumping Jacks 3 x 20

Circuit 3:

  • Plank 3 x 1minute
  • Burpees 3 x 15
  • Bicycles 3 x 20

Bis, Tris, & Calves Workout

Although I love working my major muscles groups with corresponding minor muscles, I also dedicate a day to them. The following workout it broken into stations. Complete one station first exercise, second exercise, and third exercise three times through and them move on to the next. Technically this is called a tri-set: three exercises in a row followed by a rest. For this workout you will need dumbbells, a resistance band, and a pulley system. If you don’t have these three form of equipment, contact me at balancebybrittany@gmail.com and I’ll help you with creative alternatives!

Station 1:

  • Hammer Curls 3 x 30
  • Tricep Kick Backs 3 x 15
  • Single Leg Calf Raise 3 x 10
  • 1 minute rest

Station 2:

  • Resistance Band Curls 3 x 10
  • Resistance Band Overhead Tricep Extensions 3 x 10
  • Resistance Band Calf Extensions 3 x 10
  • 1 minute rest

Station 3:

  • 21’s 3 x 21
  • Rope or V-bar Tricep Extensions 3 x 12
  • Seated Calf Raises 3 x 12
  • 1 minute rest

I usually follow my minor muscle lifting days with cardio intervals. Pick your favorite! I’ve listed my favorite ladder drills below if you’re looking for something new! Again, contact me with questions or for alternatives >>> balancebybrittany@gmail.com

Ladder Drills

  • Quick Feet
  • High-Knees
  • In & Outs
  • Three-up, Two-back
  • Icky Shuffle
  • Side Shuffle
  • Boxer Shuffle
  • Skipping Trunk Twists

Workout Myths

Don’t buy into the lies the industry displays as truth.

Educate yourself.

Lifting weights will make you bulky.

Weight lifting as exercise allows you to build lean muscle tissue. Combining a good strength resistance program with a correlated nutrition plan is the ONLY way to achieve that toned look everyone craves. I’m not encouraging anyone to hit the weights without education, but don’t shy away from them due to this myth

A hard workout means you deserve a treat.

You are not a dog; do not reward yourself with food. Energy burned at the gym should not be replaced with empty calories. Follow a workout with something that nourishes your body and encourages it to recover. Your body is a machine, fuel it well.

Cardio is the best way to get lean.

Cardio does have its time and place, but it is neither the fastest nor the most efficient way to get lean. Again, combining a good strength resistance program with a correlated nutrition plan is the ONLY way to achieve that toned look everyone craves. Incorporating cardiovascular training into your plan will expedite results but not generate them.

Carbs are the enemy.

Carbs are energy. You need a well balanced diet including carbs. Carbs do not make you fat; over eating carbs causes you to store any excess as fat, just like over eating healthy fats or protein will result in you storing any excess as fat. Balance is key, eat to fuel you body.

Taking supplements is the only way to be successful.

Taking the right supplements can definitely help in the process of achieving your goals, but are in no way a necessity.  Supplements are all made to work with diet and exercise, but are not a requirement for attaining the body you desire. Supplements by definition are there to supplement an already developed plan.

Ab work gives you a 6-pack.

A 6-pack begins to show as a result of one thing: decreased body fat.  Doing core exercises is extremely important for overall strength, balance, and stability but not to solely gain visible abdominal muscles. Start with decreasing overall body fat, work to attain lean muscle, and abs will follow.

Always follow the latest and greatest workout trends.

There is no workout plan or supplement on the market that beats hard work and consistency. Trends in fitness and nutrition come and go, just like they do in fashion. Find something that fits with your goals and your lifestyle and follow through with it.


Stretch It Out

Flexibility is the range of motion in a joint or group of joints, or the ability to move joints effectively. Flexibility is related to your muscles ability to gain strength and lean out.

Flexibility Helps To:

  •  Prevent everyday injury from stress and strain of everyday life
  • Improve your posture
  • Lengthen your muscles for a longer leaner look
  • Make movements more fluid, taking away tension on stabilizing muscles
  • Allow you to feel more free, open, calm, content, and confident from the inside out
  • Make cardio activity a lot lighter and easier
  • Enhance sports performance


How can you increase your flexibility?

STRETCHING! I am sure you are aware the stretching increases flexibility, but did you know that healthy muscle tissue can be stretched about twice it’s resting length? That is if you work at it! Stretch to the point of mild discomfort, relax in the stretch, and then push a bit further when you feel your muscles relax. Practice static stretching this way and dynamic stretching by pulsing the movement or doing controlled swinging movements.

If you don’t enjoy stretching alone, try a class that enhances flexibility. Hot Yoga is my personal favorite, increased temperatures increase range of motion and flexibility. Basic yoga is great, as well as Pilates! Regardless of when and how you stretch, just make sure you do. You’ll thank me later!


Define your goal. Make a plan. Follow through.

The first step when it comes to health and wellness is defining your goal. The four main categorizes of goals are Health & Longevity, Fat Loss, Strength Gain, and Endurance. Once you define your goal you can create a plan to cater to it. Below I have taken the four goal categories and discussed the in a way that you can create a plan and apply it to yourself individually.

Health & Longevity

  • Eat fresh, whole foods
  • Eat about 0.5 gram per pound of bodyweight.
  • Eat enough real food carbs and real food fats.
  • Eat to satiety. Stop before you’re full.
  • Be conscious of your activity level.

 Fat Loss


  • Strength training 3 days/week
  • HIIT 2 day/week
  • Low intensity cardio on rest days

What to eat on training days:

  • 40% Protein
  • 40% Carbs
  • 20% Fat

What to eat on rest days:

  • 40% Protein
  • 40% Fat
  • 20% Carbs

When to eat what:

  • Number of meals can be 5-6 small meals a day.
  • Each meal should contain protein.
  • Follow training sessions with a high carb/high protein meal and cardio/rest days with high fat/ high protein meals.

 Case 3: Strength Gain


  • Strength training 5 days/week
  • Low intensity cardio on other days

What to eat:

  • 40% Protein
  • 40% Carbs
  • 20% Fat

When to eat what:

  • Eat at least 6 meals per day to ensure adequate calories are consumed.
  • Each meal should contain a significant amount of protein and calories.

 Case 4: Endurance


  • 60+ min endurance training 3 days/week
  • 1 strength training session/week
  • 3 days of rest and flexibility work

What to eat on endurance training days:

  • 60% Carbs
  • 30% Protein
  • 10% Fat

What to eat on rest days:

  • 50% Carbs
  • 30% Protein
  • 20% Fat

When to eat what:

  • Eat at least 3 meals per day on endurance training days to ensure the body is fueled adequately.
  • Each endurance training day meal should contain starch and sugars.


For more information please feel free to contact me! For individual plans and programs please visit my services page!