Outdoor Workout for the Champagne Sippin’ Fitness Fanatic

Summer is great and all… but I’m ready for Fall! The August heat in Georgia is killing me. In fact, I think it was above 95 degrees today with 65-70% humidity. You can basically work up a sweat and get a workout in just walking to your car in the parking lot at the grocery store! 

August is also the time that school is back in session – which for me, means back to work! We just finished up our first week of school. And, let me tell you, getting back into my school routine has been tough! Not to mention, the stress already associated with being a school counselor. Surviving that first week deserved some celebration of some sort. Champagne is the drink for classy celebrations, right?!

I might not be celebrating with actual champagne… but one of my fellow #SweatPink sisters just launched a new athleisure line at Fit & Flirty! Combining all of the sweeter things in life (champagne and fitness), what could be better? I guess you can call me a champagne sippin’ fitness fanatic! 😉


champagne and gainz


Now that I’m gearing up for the fall weather, I’m writing out some of my favorite workouts. I was able to get in a quick outdoor workout before it got too hot and humid this past weekend. And it was good enough to share with you all.


Champagne Sippin’ Fitness Fanatic Workout

Warm Up: Walk, jog, or do some dynamic stretches for a few minutes to get loose!

Set 1: 30 second plank, 10 tuck jumps (repeat 3-5 times)

Set 2: 15 squats, 50 jumping jacks (repeat 3-5 times)

Set 3: 10 crawlouts, 50 high knees (repeat 3-5 times)

Set 4: 20 walking lunges, 20 mountain climbers (repeat 3-5 times)

Set 5: 20 tricep dips, 50 butt kicks (repeat 3-5 times)

Cool down: walk or jog or a few minutes– then do some dynamic stretches 

When you’re done with the workout, why not celebrate with some champagne? 


champagne and gainz


P.S. COUPON CODE!! You can get 15% from Fit & Flirty until September 15, 2018 by using the code SWEATPINK3 

4 Workouts That Will Actually Get You Excited To Exercise


Non-Traditional Workouts That Will Get You Excited About Fitness


Have you ever dreaded going to the gym because you can’t stand the thought of running on the treadmill? Or have you ever skipped your workout because you didn’t want to do the same boring things again and again? If you answered “yes,” then don’t worry. You’re not alone. It’s a common problem that people of every fitness level struggle with.

Boredom and monotony are two of the biggest culprits of fitness motivation burnout. Click To Tweet

Boredom and monotony are two of the biggest culprits of fitness motivation burnout.  If you’re dreading a boring workout, you’re more likely to come up with excuses to stay home. But on the other hand, when you are excited and pumped to go do a workout, you’re less likely to skip it.

How do you break out of the humdrum in your workout routine?


As a fitness enthusiast and personal trainer, I come across this problem regularly.  The minute I feel myself, or my clients, start to lack motivation or excitement to exercise or workout, it’s time to brainstorm ways to mix things up. That means it is time for some nontraditional workouts!

Changing your workout routine can feel close to impossible. You’ve gotten into a routine; you have the fitness equipment that you need for what you’ve been doing; And there is a learning curve whenever you are starting something new. I’ve found various workouts that will motivate you and excite you, while also keeping your anxiety down. These are tried and true workouts that will help you reach your fitness goals while staying motivated!

Break Out of Boredom with These NonTraditional Workouts



1. Playground Workout

Is there anything more fun than a playground? Playgrounds and parks are meant for enjoyment. Shouldn’t exercising be enjoyable, too? If your local playground has the following equipment, then you’re ready to go have some fitness fun!

  1. Bench
    • Push-Ups: You can either do pushups with your hands placed on the edge of the bench and your feet on the ground or you can do them the opposite way (hands on the ground and feet on the bench)!
    • Tricep Dips: Place your palms on the bench and lower your body to the ground. Then raise yourself back up.
  2. Swing
    • Swing Knee Tucks: You will be in the plank position with both feet positioned in the swing seat. Bend your knees and tuck them to your chest, bringing the swing with you.
    • Swing Split Squat: With your back to the swing, place one foot in the sing seat. Lower your body like you are doing a squat.
  3. Monkey Bars / Bar
    • Pullups: Hold on to the bar with both hands and try to pull yourself up!
    • Hanging Leg Raises: With both hands on the bar, hang straight and bring your knees to your chest. To make it harder, keep your legs straight and lift your legs to a 90 degree angle.
  4. Fireman Pole
        • Climbing: Try to climb to the top!




2. Jump Rope Workout

Jump roping is one of those nontraditional workouts that is a great way to get a high intensity cardio workout in a short period of time. HIIT (High Intensity Interval Training) is a very effective training method in the fitness industry. HIIT is a type of interval training where you alternate very high intensity with low intensity. Jump rope for a period of time (high intensity), then take a break (low intensity). There are several variations you can do in your jump rope workout.





3. Kickboxing Workout

Kickboxing workouts make you feel like a fitness warrior. Kickboxing exercises engage almost every muscle in your body; so, you can get a full body workout (including cardio)! Workouts can be done at a gym or at home. It is slightly more enjoyable when you have a punching bag; there’s something about getting to hit something like you’re mad at it!

          1. Quick Jabs: These are quick, swift front punches.
          2. Hooks: Imagine you are turning the steering wheel of a car with your preferred hand. Throw the punch in a horizontal arch!
          3. Cross Punches: Punch across your body, engaging the obliques.
          4. Uppercuts: With your elbow staying tight to your body, punch in an upward direction (from your side towards your head).
          5. Front Kicks: Kick to the front and can be at any height.
          6. Side Kicks: kick to the side; this will engage the side of your glutes and thighs!

*You can add more difficulty to these moves by adding elements, like a sit up or a squat, to the beginning to them.





4. Workout Classes

There are so many workout classes at different types of gyms that you are bound to find something that peaks your interest. Fitness classes are an excellent way to break your workout cycle. If you want to find what workout classes are near you, you can search workout class along with your zip code on your search engine. You can also see what classes are offered at your local gyms!

              1. Cycling
              2. Step Class
              3. Boot Camp
              4. Zumba
              5. Pilates
              6. Yoga







When you’re trying a new or nontraditional workout or a new exercise, make sure you do so safely! You don’t want to injure yourself. If you are unsure of any move, ask or do some more research. Your safety is the top priority, but also have some fun.

Related Posts: 8 Quick and Easy Weight Loss Hacks To Accelerate Your Results and 35 Fun Plank Variations For An Outstanding Ab Workout


Nontraditional workout ideas like jump rope workout, kickboxing workout, and park workouts!


4 nontraditional workout that will actually get you excited to workout. Workout motivation can come from trying new workouts and some out of the box workout ideas! Fun workout ideas, like park workouts, jump rope workouts, and kickboxing!


The Best Ab Workouts for People Wanting to Lose Fat


The best ab workouts for women from the fitness blog, Cardio, Weights, and Protein Shakes. Lose stomach fat and tone your stomach area with these workouts and get your body summer ready!


With summer quickly approaching, men and women are preparing themselves for the season of swimsuits. Many have packed on a few pounds during the winter months (don’t worry, we are predisposed to do so)… and want to lose that winter weight before taking off our swim cover-ups at the beach this summer.



Fitness blog, Cardio, Weights, and Protein Shakes, has several free ab workouts to choose from and look through. Some of these core workouts have downloads to go with them. For example, our “Quick Ab Workout” has a freebie that will give you illustrations and demonstrations of how to do each exercise correctly. And you can download it straight to your phone to reference while you are working out! 



Best Ab Workouts for Women




1. Fun, Quick Ab Workout on Your Next Ab Day

“When you do not have hours to spend at the gym, try this fun, quick ab workout to tone your stomach in 30 minutes or less!”




2. Ab Workout to Blast Belly Fat For Good

“The latest Core/ Ab Workout to lose belly fat from Cardio, Weights, & Protein Shakes. No weights or gym equipment needed! Can be done anywhere.”




3. The Ultimate Toned Tummy Ab Workout

“Sculpt your six-pack with this free ab workout! These exercises are designed to target your upper and lower abs, as well as your obliques.”


Bonus Posts to Tone Your Abs




4. 35 Fun Plank Variations For An Outstanding Ab Workout

“The standard plank is a staple in ab workouts. Change up your core work with these 35 plank variations, designed to sculpt your abs.”



5. The Best Ab Exercises to Burn Belly Fat in Record Time

“If you want a toned stomach or a six pack, you need to be incorporating the absolute BEST ab exercises in your ab workout routine.”



You may also enjoy these other workouts found on Cardio, Weights, and Protein Shakes!


The benefits of shoulder workouts and exercises are numerous. From aesthetics to health benefits, upper body exercises and specifically shoulder exercises are where it's at! Find out about the benefits of delt exercises and also the best shoulder exercises to do to tone your delts!

The Best Shoulder Exercises To Tone Your Delts and Upper Body Quickly

Whether you run, hike, play sports, or lift weights in the gym, your lower body muscles naturally receive more attention and are more frequently worked out compared to your upper body. The five best…

Hydro-Inertia Training: The Best Full-Body Resistance Workout


Hydro-inertia training is the best stability workout you can do! Hedstrom Fitness created the Surge so you can workout at home and LIFT WEIGHTS at home -- without all the bulky equipment! Change it Up with The Surge

One of the best ways to keep yourself out of a fitness slump is to try a new workout or training type. I’ve said this before, and I’ll say it again: You’re less likely to skip a workout if you are excited about doing it! And on the other hand, you are much more likely to get bored if you are doing the same workouts over and over again. Redundancy will inevitably lead to burnout. Don’t get to that point! Try a new workout style, who knows – maybe it’ll be your new go-to workout! 
Related: How to Get Out of Your Fitness Slump with a Sledgehammer Workout


What is The Surge from Hedstrom Fitness?

Revolutionary. That’s the first word that comes to mind when I think of Hedstrom‘s products. They’ve released the Bosu Ball, the Kamagon, and now the Surge. According to Hedstrom,  the “SURGE® is a product that lets you train for everyday life. A product that truly makes you better at everything! SURGE® is “living resistance” that builds an athletic core which can take anything life and sport can dish out through intense and dynamic training.” 

The Surge is a long cylinder that you can fill with water. Filling it with water makes it heavier. Theres a nifty, convenient chart on the side that tells you what the Surge will weigh with however much water you put in! It’s basically a barbell at home that you can change the weight on, without having to have a bunch of bulky equipment lying around! Bonus feature: it really challenges your stability because the water moves around inside the Surge. 

In case you don’t want to read those bulky paragraphs, let me break it down for you….

1. The Surge is like a barbell.

2. You put water in it to create resistance… The more water you add, the more it weighs!

3. It’s just one piece of equipment… No more bulky gym equipment lying around and creating mess in your home.

4. The water creates a more challenging workout – Hydro Inertia Training! The water moves around inside The Surge and creates an unstable resistance for your workout moves. Every exercise you do is more challenging with these hydro-inertia principles! 

5. You can do almost any exercise with the Surge (and the Kamagon ball!) now… anytime, anywhere!

Related: Cardio-Blasting Jump Rope Workout


Hydro-Inertia Training Workout

I was sent The Surge from Hedstrom to try out and it is a game changer!! I now have a great way of lifting weights on days that I don’t feel like going to the gym. Try these exercises for a full body workout with your Hedstrom Fitness gear!

Break out of your fitness slump with these new revolutionary fitness workouts. Now you can workout at home (and actually lift weights at home) with hedstrom fitness hydro-inertia training. Find motivation to workout with these new ways to train!


Featured Hydro-Inertia Exercises: 

  • Half Burpee: Start in the plank position with your hands in the Surge handles. Jump your feet inward towards your hands. You can either stand up, while keeping your back straight and your chest up, or you can jump your feet back to the start position!
  • Bent Over Row: Bend forward, keeping your back straight, head in line with your spine, and knees slightly bent, with the weight hanging directly in front of you. Lift The Surge towards your chest and keep your elbows tight in towards your body. Then slowly return to the starting position. You can do these with an overhand grip or an underhand grip!
  • Tricep Press: Hold the weight above your head. Slowly lower the weight behind your head… but make sure you keep your elbows inward by your ears. Slowly lift the weight back to the starting position. Side Note: It helps to stand with one foot in front of the other so that you don’t strain your lower back!
  • Bicep Curl: Stand with a split stance (one foot in front of the other), which protects your lower back. Hold the Surge with an underhand grip. Bring the weight up towards your chest, keeping your elbows stationary by your side.
Other Exercises for The Hedstrom Surge:
      • Chest Press
      • Deadlift
      • Shoulder Press
      • Front Raise
      • Lunge (and all lunge variations)
      • Squat (and all squat variations)
      • Weighted Sit-Ups
      • V-Ups
      • Oblique Twists (also known as Russian Twists)
      • And the list goes on! Check out this video library which has TONS of exercises to do with Hedstrom exercise products!!

You can get the Surge, Kamagon, or other Hedstrom Fitness products at the Hedstrom website, and you can use the code: SPHF25  for the next month for 25% off!

 *Disclaimer: This post is a sponspored post. I am thrilled to work with Hedstrom on this campaign! All thoughts and opinions are my own.


Try This Fun, Quick Ab Workout on Your Next Ab Day

If you need a fast workout, try this quick ab workout. It's easy to follow, especially when you don't have a lot of time to workout! This is a great workout to burn fat fast.


Quick Ab Workout When You’re Short On Time

Not everybody has hours to spend at the gym. And for some reason, there’s a widely popular myth out there that says that if you want to lose weight or get a six pack, you have to exercise tirelessly for hours on end. That’s just not true. You can get a killer workout in 30 minutes or less. Be time efficient in the gym or wherever you workout. It’s all about how you spend your time. So, if you’re like 99.9% of the population and want to be efficient and effective with your time in the gym, try this quick ab workout on your next ab day.

Related: The Best Ab Exercises to Burn Fat Fast



Quick, Fat Burning Ab Workout


Warm Up: 3-5 minutes walking, jogging, etc. to warm your muscles up.


Superset 1

20 Standing Side Crunches (10 on each side)

20 Standing Criss Cross Crunches (10 on each side)

10-20 Jumping Jacks

Repeat 3 Times


Superset 2

10 Crawl-Outs (also known as Inchworms)

10 Reverse Crunches

20 (10 on eachside) Russian Twists

Repeat 3 Times



Superset 3

20(10 on each side) Mountain Climbers

20 Leg Lifts

20 Bicycle Crunches

Repeat 3 Times


Finisher Set

Plank Until Failure: Hold the plank position for as long as you can hold it.

Repeat 3 Times


Cool Down: 3-5 minutes of walking or jogging.


Download this quick ab workout to your phone. It includes exercise diagrams and it explains every ab exercise!

Download a visual workout of the "Quick, Fun Ab Workout," with a detailed description and image of each exercise.

Download a visual workout of the “Fun, Quick Ab Workout,” with a detailed description of each exercise.

Learn how to do each exercise correctly, with corresponding pictures.


Related: 35 Fun Plank Variations For An Outstanding Ab Workout

This is an extremely effective, quick ab workout that you can do even if you’re in a time crunch. In this routine, you’re getting a cardio and strength workout in one. You’ll also feel it in other parts of your body too… like your arms, shoulders, legs, and back. Most of these ab exercises utilize other muscle groups as well. So you’ll be toning your whole body!



How to Get Out of Your Fitness Slump with a Sledgehammer Workout

You can do an entire sledgehammer workout WITHOUT needing a tire with the Core Hammer. The MostFit Core Hammer is a workout that burns fat and burns calories like crazy! Try these sledgehammer exercises.


Number one way to break out of a workout slump? Do workouts that make you feel badass. It’s a tried and true approach to fitness motivation! I broke out of my fitness downward spiral with a sledgehammer workout. And WOW! I felt on top of the world after this workout. All jokes aside: Workouts that burn fat, exercises that challenge you, and fitness routines that excite you will be your key to getting motivated to work out and staying motivated to exercise.

Burn Fat Faster with Fun Cardio Workouts

Speaking from personal experience, one of the biggest culprits of fitness burnout is boredom. If you’re dreading a mundane, boring workout, you’re more likely to come up with excuses to stay home. But on the other hand, when you are excited and pumped to go do a workout, you’re less likely to skip it. For example, I am 10 times more likely to skip my cardio workout routine if I know I’ll be running on the treadmill… And I’m 100 times more likely to lose my motivation to exercise if I’ve been running on the treadmill day after day. Whenever I feel myself lacking motivation or excitement to go to the gym, I start a new workout routine. Last year, I started to do jump rope workouts for cardio. This year, I decided to try a sledgehammer workout.

Related: Cardio Blasting Jump Rope Workout

Sledgehammer exercises can be done so that they target specific muscle groups or work your entire body; it just depends! My muscles were not expecting how difficult the work would be. When your muscles go through a routine, they get used to it. This can cause it to be harder for your muscles to grow.

Do you need more reasons why sledgehammer workouts are worth your while?

  • You’ll be doing a strength and cardio workout in one
  • You will work on your balance and hand/eye coordination
  • You’ll exercise muscles that may be neglected in your usual workout
  • You will burn A TON OF CALORIES
  • It can be used at home, outside, or at the gym!

I was given the opportunity to try out the incredible Mostfit Core Hammer, which is GREAT for any fitness level. They sent me their Core Hammer free of charge, but don’t worry – all of the thoughts and opinions I share in this post are 100% my own!

If you’re a gym newbie or fitness beginner, you won’t have any problem trying the Core Hammer… And if you’re a gym rat or a fitness competitor, you’ll see the value in Mostfit’s hammer as well as the sledgehammer workouts you can do!

Pro Tip: You can do this sledgehammer workout without a tire (which is my FAVORITE part about it because who has a tire just laying around to smash with a hammer??).

You can do this sledgehammer workout without a tire (which is my FAVORITE part about it because who has a tire just laying around to smash with a hammer??) #mostfit Click To Tweet

Here are some of the exercises that kicked my behind during my sledgehammer workout with the Mostfit Core Hammer:

mostfit core hammer sledgehammer workout

  1. Sledgehammer Slams: With every other workout hammer on the market, you’d need a tire to do this exercise (or else you’d destroy whatever you hit). But with the Mostfit Core Hammer, you can slam almost anything (Key Word: almost… Use your best judgment please! And test whatever you plan on hitting with a light tap before you really go for it). As you are slamming the Core Hammer down, slide the upper hand closer to the lower hand at the base; and as you are heaving the hammer back up, slide that same upper hand back to its starting position. Trust me: This helps.
  2. Diagonal “Tree Chops” or Baseball Swings: Pretend that you are chopping a tree or swinging a baseball bat while keeping your core and ab muscles stationary and facing forward (don’t turn your body while you swing). You’ll do this fat burning ab exercise and feel your six pack form!
  3. Squats (Two Handed Grip): This is an exercise to tone your thighs, lift your butt, work your ab muscles, and more. When you try it, you’ll really feel your entire body engaged and working hard to burn fat! Hold the sledgehammer with both hands as it is in the upright position. Perform a squat.
  4. Squats (One Handed Grip): This is another whole body fitness exercise. Therefore, your body will be working hard to burn more calories! Start with the Mostfit Core Hammer in the upright position in one hand (it’s a balancing act!), and perform a squat while balancing the hammer.


MostFit Core Hammer Honorable Mentions:

  1. Bicep Curls (*Hold the hammer in the upright position in one hand. Curl your hand towards your shoulder, while keeping your elbow locked in at your side)
  2. Shoulder Press
  3. Push Ups
  4. Planks

Most of these exercises require you to do them with each hand. Since only ONE side of the hammer is weighted, you must give each side an opportunity to work harder! So, make sure that you perform all these sledgehammer exercises with the head of the hammer facing BOTH directions (i.e., do 10 reps for the right, and 10 for the left)!

Using unique fitness equipment can add so much value to your workout routine. If you aren’t sure how to do an exercise, do some research or ask a personal trainer (like me! I’d be more than happy to help). That being said, sledge hammer exercises are FUN and can make you feel like a gladiator. Just remember, when using a sledgehammer for working out, make sure you are aware of your surroundings too. You don’t want to hurt anyone or yourself! 

Sledge hammer exercises are FUN and can make you feel like a gladiator. #corehammer #mostfit #crushitwiththecorehammer Click To Tweet

If you’d like a MostFit Core Hammer, you can use the code  ‘MFSW10’ at checkout on the MostFit website for a discount!!


 *Disclaimer: This post is a sponspored post. I am thrilled to work with MostFit on this campaign! All thoughts and opinions are my own. 


If you enjoyed this article about the Core Hammer from Mostfit, you may also enjoy: The Number One Thing You Need To Use If You Want A Better Workout or Cardio Sucks and That’s Ok: The Undeniable Benefits of Cardio Exercise.

You can do an entire sledgehammer workout WITHOUT needing a tire with the Core Hammer. The MostFit Core Hammer is a workout that burns fat and burns calories like crazy! Try these sledgehammer exercises.Mostfit created the Core Hammer so that you can do a sledgehammer workout without needed any other equipment (like a tire). A sledgehammer workout like this is a strength training and cardio workout combined into one!

This core / ab workout program has 8 full ab workouts that will burn belly fat and tone your stomach!


Download the first workout of the CWPS Core Program for FREE!



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