Naughty or Nice Workout


He sees you when you’re sleeping, he knows when you’re awake…

Ready to prove that you aren’t naughty and get your workout done before all of the holiday goodies come along? Try this body weight circuit that can be done ANYWHERE. You don’t need a gym at all, so there’s no excuse.

So get your sweat on and burn a few calories today. You’ll feel great after and ready to enjoy those holiday treats!


40 Squat Jacks

20 Sit-ups with Punches

40 Reverse Lunges

20 Push-ups

40 Pop Jacks

20 Reverse Burpees

Repeat 3x & only rest at the end of each circuit for 1 minute

Leg day burn-out 

Looking for a way to finish your leg day & burn out your glutes, hammies, & quads at the same time?? I thought so. 
Try this inverted single leg press into an inverted double leg press. I like to do 12-15 reps each leg & then 15-20 reps both legs, short rest and repeat 3-4 rounds. Pick a weight that is challenging to complete the reps on single leg & then make sure to bring the bar down deep into the double leg before pressing it back up. You’re sure to feel this one before you’re finished.  

Note: make sure you have the safety in place & a bench high enough to get good depth.

Build that beautiful booty! 



ErgoPRE amped up my energy to make it through my long leg workout and this killer burn-out. 

Now available on Amazon! 



#LegDay #Glutes #Booty #Lift #Weights #Fitness #Exercise #BodyBuilding #Workout #Healthy #FitGirl #Gym #GymRat #GirlsWhoLift #GuysWhoLift #WorkHardPlayHard #FitLikeFlint #FLFCore #TeamFitLikeFlint #TeamErgo #ErgoGenix #Ergo #ErgoPRE #ErgoAthlete #Nashville #MusicCityFit #NashvilleFitness

Ab Circuit



Looking for killer flat abs or that awesome 6-pack?

Need a new exercise or a new way to work your abs?

I like to work abs with very little rest for several minutes. That ab burn is good for building strength in your core. I usually combine 3 or 4 exercises into a super set or circuit with no rest between them and then repeat that set several times.

If you have been following along, you know that I love push-ups. Did you realize that they are one of the best core strengthening exercises? Push-ups have become a pretty consistent exercise in my ab circuits. In this one I used the decline bench for leg raises into a hip raise, reverse crunches, then roll-out into push-ups. I did 10 of each and 4 rounds of this circuit with about 30 seconds of rest between circuits.

Give this one a try and see how your abs feel at the end. If you don’t have a decline bench, you can always do these on level ground. The decline bench just creates added force against your core, making the circuit harder.

Now go build those abs!

#WorkoutWednesday #Abs #PushUps #Lift #Weights #Fitness #Exercise #BodyBuilding #Workout #Healthy #FitGirl #Gym #GymRat #GirlsWhoLift #GuysWhoLift #WorkHardPlayHard #FitLikeFlint #FLFCore #TeamFitLikeFlint #TeamErgo #ErgoGenix #Ergo #ErgoAthlete #brandambassador #bodybuildingcom #bbcomexclusive #Nashville #MusicCityFit #NashvilleFitness


Landmine Plyo Circuit

If you’re like me, you need variety in your cardio routine. I struggle running on a treadmill at a steady pace or doing the same HIIT Intervals over and over. I get bored & then I don’t want to do the work. Does this sound familiar?

If so, take a look at this video of a plyo circuit using the landmine for added intensity. This circuit will raise your heart rate, while working your muscles…particularly those glutes we all want to shape up so badly!



Circuit details:

1:00 of each exercise. Complete the circuit before resting. Repeat 3-4 times.

  1. Ice skaters
  2. Squat to Press
  3. Reverse lunge to knee raise

Give this a try & let me know what you think.

#Lift #WorkoutWednesday #HIIT #Plyo #Circuit #Weights #Fitness #Exercise #BodyBuilding #Workout #Healthy #FitGirl #Gym #GymRat #GirlsWhoLift #GuysWhoLift #FitLikeFlint #FLFCore #TeamFitLikeFlint #TeamErgo #ErgoGenix #Ergo #ErgoAthlete  #bodybuildingcom #bbcomexclusive #Nashville

Turkey Day Fitness Feast


Ready to get your sweat on before you get your meat sweats on?

If you’re looking for a way to burn a few calories before you feast on all of the delicious Thanksgiving Day goodies, give this workout a try. This was designed to be easily done at home, at a gym, at a hotel, or even outside.  It will certainly boost your heart rate and amp up that calorie burn!

How it’s done:

Do 50 reps of each exercise, then rest 1-2 minutes, 40 reps of each exercise, rest 1-2 minutes, 30 reps, … etc…

Enjoy & Have a Happy Thanksgiving!


Boulder Shoulder Builder

Looking to build your shoulders? Want to broaden your upper body to help with the proportion to your big booty & thunder thighs?

Shoulders aren’t just built with presses, shrugs, and raises. I know these look cool, with all the weight. But building shoulders takes lighter weights, lots of reps, and lots of patience. With shoulders, I like to say it’s all about that burn. To help grow those delts and get that sought after definition, try adding this alternating grip delt pull to your repertoire.

This move works those delts with a little bit of work on those lats.

I like to do 3 sets of 12-15 repetitions (each grip) to really work those muscles.

First, set the weight low enough that you can complete a high # of reps. You can place the cable height at shoulder level or higher. I prefer to place it higher so I’m not likely to let other muscles take over. Make sure you have a steady stance and hold your core tight throughout the exercise. You want to pull with your shoulders, NOT YOUR CHEST. Keeping your core as stable as possible, will help ensure your delts are taking the brunt of the work. Pull with a neutral grip, keeping your elbows high to pull through those shoulders. You don’t want this to turn into a low row. Then rotate to an overhand grip, again pulling your elbows high. Alternate this grip back and forth for 12-15 repetitions each grip. Go SLOW with this exercise and really squeeze through your delts on each pull, paying attention to form.

If you do this correctly, your shoulders will be ON FIRE. This will help build those muscles that are too small to respond well to heavy weight/low reps. This is also great for mobility in your shoulders, so you can avoid injury from the heavier weight exercises.

Now go Build those Boulder Shoulders!