Apr
7

Scupt Circuits Day 19: Gymnastics Style Core & Upper Body Circuit.    Although not high impact or high intensity this one is tough and tests core strength, straight arm strength and range of motion.  Substitute two benches or ... Read More

Posted on Sculpt My Body Fitness on April 7th, 2015


Apr
7

Sculpt Circuits Day 16:  Sandbell Slam Circuit.   Slamballs and Sandbells are a great way to release a little aggression and incorporate cardio, core work, upper body strength and power.   This circuit is made of  10 reps of eac... Read More

Posted on Sculpt My Body Fitness on April 7th, 2015


Apr
6

Sculpt Circuits Day 17: Strength + Plyo Compound Circuits.   Following up a strength exercise with a plyometric exercise for the same body part is a great way to quickly "burn out" or fatigue a muscle group and build strength and enduranc... Read More

Posted on Sculpt My Body Fitness on April 6th, 2015


Apr
6

Sculpt Circuits Day 18: Bodyweight Shoulders & Core Strength.    No equipment needed on this one except a ball, cone or even a chair leg.  This one works your shoulders (and chest and triceps) and challenges core stability and str... Read More

Posted on Sculpt My Body Fitness on April 6th, 2015


Mar
13

Sculpt Circuits Day 29: Butt Burner Two exercises targeting deep inside your glutes. 1. Low end lunge - a slow and controlled movement for glute strength 2. Reverse Lunge touch down with jump for cardio and glute power. Do 4 rounds. Start wit... Read More

Posted on Sculpt My Body Fitness on March 13th, 2015


Mar
12

Sculpt Circuits Day 30: Upper Body & Plyometrics. Last day of circuits today! Check out all 30 on my YouTube Channel and/or my fitness and nutrition blog @ www.sculptmybodyfitness.com. This circuit has 3 exercises: Two upper and one heart pumping,... Read More

Posted on Sculpt My Body Fitness on March 12th, 2015


Mar
12

Sculpt Circuits Bonus Day 31: Lateral and Unilateral Circuit. This circuit focuses on equalizing balance, strength and control on both sides of the body using unilateral exercises, plus forces you to practice lateral or side to side movements (for ou... Read More

Posted on Sculpt My Body Fitness on March 12th, 2015


Mar
4

Sculpt Circuits Day 28: Upper Body & Power Pyramid (Bodyweight circuit). This is a combo of 3 exercises - the first two are upper body strength exercises & the third uses mostly lower body plyometrics. Create a pyramid circuit starting with 10 of eac... Read More

Posted on Sculpt My Body Fitness on March 4th, 2015


Mar
4

MARCH SCULPT CIRCUIT CHALLENGE! Start Date:  March 16, 2015 Challenge Details:   You must pick 14 Days of Sculpt Circuits (1 circuit/day) to perform either on your own or at Bootcamp in my presence!  Either way, you must check off... Read More

Posted on Sculpt My Body Fitness on March 4th, 2015


Feb
27

Sculpt Circuits Day 26: Rotational Pushup Variations.  Add these two exercises to the Upper Body Dumbell Complex Circuit or Medicine Ball Core Circuit for a burnout finisher for shoulders, core, back and obliques! 1. Pushup/ Spider lunge/leg pul... Read More

Posted on Sculpt My Body Fitness on February 27th, 2015


Feb
27

Sculpt Circuits Day 27: Floor Core. This one will definitely fire it up. Set your timer for 30 seconds for each exercise or do 10 reps of each and see how many rounds you can do! 1.Straight leg straight arm lift; 2. Jackknife with clap; 3. Sit up kne... Read More

Posted on Sculpt My Body Fitness on February 27th, 2015


Feb
23

Sculpt Circuits Day 25:  Loaded Movement Training. A preview of our Friday's Fitness Focus coming in March. Lifting, shifting, & moving weight in various planes of motion.  We are made to twist, turn, bend, rotate, lift, hinge in 3-dime... Read More

Posted on Sculpt My Body Fitness on February 23rd, 2015


Feb
22

Sculpt Circuits Day 23:  Lower/Upper Superset Ladder (Standard & Plyometric version). Start with 8 Reverse lunge steps ups right and left. Immediately follow with 8 push-ups (alternating btwn tricep/narrow push-ups and standard or wide push-... Read More

Posted on Sculpt My Body Fitness on February 22nd, 2015


Feb
22

Sculpt Circuits Day 22: Medicine Ball Core. 4 exercises, 1 minute of each!  Repeat 2x. 1.  Medicine ball burpees;  2. medicine ball rock n roll;   3. medicine ball sit up press; and 4.  medicine ball mountain climbers. Tough ... Read More

Posted on Sculpt My Body Fitness on February 22nd, 2015


Feb
22

Sculpt Circuits Day 24: Bosu Balance and Strength. Shoulders, core, stability, cardio endurance and leg strength/power/balance! 1. Pushup Tuck; 2. Pushup Pike; 3. Spider-Man push-ups; 4. Bosu Burpee Press; 5. Jump Squat Balance & Backpedal; 6. Jump S... Read More

Posted on Sculpt My Body Fitness on February 22nd, 2015


Feb
16

Sculpt Circuits Day 20: Butt Blaster! Here's the circuit: 5 reps  1. 1-leg deadlift with hop on left leg; 2.  3 reps - jump switch lunge 180 jump squat; 4.  5 reps- side squat hop right and left. Repeat the circuit again starting with ... Read More

Posted on Sculpt My Body Fitness on February 16th, 2015


Feb
16

Sculpt Circuits Day 21:  Upper Body Dumbbell Complex. Good one for time efficiency and quick upper body blast. You may want to use a heavier and lighter pair of dumbbells for this, depending on strength in each muscle group incorporated in this ... Read More

Posted on Sculpt My Body Fitness on February 16th, 2015


Feb
11

Sculpt Circuits Day 14: Speed & Agility EMOM.    Here's one to test your agility, speed, power and endurance.  Three exercises, 7 reps of each. Try to complete all three before the end of 1 min.  The faster you go, the more re... Read More

Posted on Sculpt My Body Fitness on February 11th, 2015


Feb
11

Sculpt Circuits Day 15: Barbell Complex.    Our Friday Fitness Focus at Bootcamp in February is Strength and Sculpt.   So here's a total body barbell complex circuit consisting of 5 exercises, 5 reps each: Front Squats, Shoulder P... Read More

Posted on Sculpt My Body Fitness on February 11th, 2015


Feb
2

Sculpt Circuits Day 12: Medicine Ball Slam Circuit.     Perform 10 reps of each:  1) jump switch slams; 2) 180 jump slams; 3) tornado slams!   Repeat!   Upper body, core, leg power! Read More

Posted on Sculpt My Body Fitness on February 2nd, 2015


Feb
2

Sculpt Circuits Day 13: Super Bowl Swing Circuit   Want to fit in a workout and watch the Superbowl at the same time?  Here you go!  The Super Bowl Swing Circuit!  Swings are a great posterior body, hip and core exercise.&nb... Read More

Posted on Sculpt My Body Fitness on February 2nd, 2015


Jan
31

Sculpt Circuits Day 10: Total Body Strength.  Two options for this one: 1) use as a timed AMRAP (as many rounds as possible) using the 1 rep series shown at the beginning of this video: OR 2) use as a ladder-up series and perform 1 rep of each i... Read More

Posted on Sculpt My Body Fitness on January 31st, 2015


Jan
27

Sculpt Circuits Day 9:  Unilateral Kettlebell and Plyometric Work.   It's important to work in some unilateral or one sided exercises into your routine to expose assymetries in balance and strength.  In this circuit, I use the Kettlebe... Read More

Posted on Sculpt My Body Fitness on January 27th, 2015


Jan
26

Sculpt My Body Fitness Circuits Day 8: Bosu Balance and Cardio!   This one will get your heart rate up and challenge your lower and upper body balance, strength and speed.   Set your timer for 5 min and perform 3 reps of each of the followi... Read More

Posted on Sculpt My Body Fitness on January 26th, 2015


Jan
24

I'm creating 30 Days of Sculpt Circuits on my YouTube Channel (https://www.youtube.com/user/meleahwehman).    Sculpt Circuits Day 1:  VIPR Loaded Movement training for functional fitness.   Three exercises 6 reps each:  Squat... Read More

Posted on Sculpt My Body Fitness on January 24th, 2015



Categories

SIZZLIN' SUMMER SPECIAL!

Beachbody Fitness Programs Reviews

Customizing P90X to your Running Routine by Beachbodys Steve Edwards

P90X Rev Abs Hybrid Workout

P90X TurboFire Hybrid Workout

P90X Insanity Brazil Butt Lift Hybrid

Shaun Ts Secret Weapon Nutritional Timing

Top 10 P90X2 Questions Answered

Clean Eating Recipes

Turkey Black Bean Quinoa

HEALTHY HOMEMADE POPSICLES

Pistachio Rosemary Crusted Tuna

Roasted Vegetables

RASPBERRY TROPICAL CITRUS SHAKEOLOGY

Blueberry Almond Chocolate Shakeology

Oatmeal Protein Pancakes

30 Chocolate Shakeology Recipes

30 Tropical Shakeology Recipes

Protein Zucchini Loaf

Tomatillo Avocado Dip

Chunky Vegetable Salad w Lemon Cumin

Edamame Dip

Chocolate Chip Banana Muffins Gluten Diary Free

Beachbodys Parmesan Fish Fillets

Grilled Tuna Steak w Pineapple Pico

Black Bean Corn Salsa

Roasted Broccoli w Garlic Lemon

Beachbody Chocolate Protein Bars

Orange Jicama Salad

Fiesta Quinoa Pilaf

Vegetable White Bean Minestrone

Dilled Cucumber Salad

Fitness Tips

Combat the Effects of Aging and Hormone Changes on Metabolism

AGING, METABOLISM AND STRENGTH TRAINING

Working Hard or Hardly Working: Distinguish between Over and Undertraining

Tips for Working out in the AM

5 Reasons Your Workout May Not be Working

10 Tricks for Overcoming your Fitness Weight Loss Plateau

Intense Exercise Drastic Calorie Restriction Don't Mix

5 Simple Weight Training Principles for Best Results

10 Simple Ways to Rev up Your Metabolism

Are you a Cardio Queen b/c you're afraid to Lift? Don't Be!

Get out of Your Comfort Zone Get Results

10 WAYS TO FIT EXERCISE INTO YOUR DAY

Dont be a Slave to the Scale It may not be an accurate measurement of your progress

20 WAYS TO GET MORE ENERGY

Use it or Lose it We are not Destined to Wither Away with Age

Nutrition Tips

How Much Protein Do you Need

AVOCADOS

7 Most Alkaline Foods

7 Reasons to Give Up Diet Sodas Drink Water

Why is it Harder for Women to Lose

Why Eat Clean 8 Week Transition to Make it a Lifestyle

How Does Happy Hour Fit into My Fitness Regimen

Its the FAT you CAN'T see thats MOST DANGEROUS Soft v Hard Fat how to fix it

Dairy Free Sound Crazy to You TRY IT YOU MAY NOT GO BACK

EAT dont Drink your Calories

Sculpt My Body Bootcamp

SIZZLIN' SUMMER SPECIAL 2016!

Austin Cap 10K Race, April 2016!

SPRING INTO ACTION: 1 FREE WEEK FOR YOU AND A FRIEND!

FEBRUARY VALENTINES SALE! 14 PERCENT OFF PERSONAL & GROUP TRAINING & BOOTCAMP PACKAGES

Spicewood Vineyards Race 2015

NEW CLIENT OFFER: 1 WEEK UNLIMITED BOOTCAMP, PLUS T-Shirt or fitness gloves ONLY $29!

BACK TO SCHOOL SPECIAL 10% OFF

NEW Strength and Conditioning Class @ Anytime Fitness

MARCH SCULPT CIRCUIT CHALLENGE: 14 DAYS, 14 CIRCUITS. WIN PRIZES!

FEBRUARY ATTENDANCE CONTEST & GIVEAWAYS!

Merry Christmas and Happy New Year from Sculpt My Body Fitness Family!

Sculpt My Body Runs SPICEWOOD VINEYARDS Half MARATHON & 10K! Here are the Results

FALL SALE: 10% OFF Any Unlimited Monthly Bootcamp Package

Bootcamp Benefit for Texas Search and Rescue

FAMILY BOOTCAMP SOCIAL at Dahlia's Cafe

Sculpt My Body Austin Capital 10K Run

Sculpt My Body Fitness 60-Day Body Transformation Challenge

Another Sculpt Body Transformation: Carla!

90 Day Body Transformation Winner: Cindy!

Summer Slimdown Teacher Challenge Winners 2014

60-Day Body Transformation Winner: Rachel

60-Day Body Transformation Challenge Winner: Lisa

60-Day Body Transformation Challenge Winner: Rachel

60-Day Body Transformation Winner: Bronwyn

Body Transformation Runner-Up: Andrea

Top Body Transformation Winner: Michelle

Top Body Transformation Winner: Eliza

Shakeology Benefits

NEW Vegan Chocolate Shakeology

Whats Different about the NEW Tropical Strawberry Shakeology

SHAKEOLOGY INGREDIENTS: 70 Superfoods from Around the World

RASPBERRY TROPICAL CITRUS SHAKEOLOGY

Blueberry Almond Chocolate Shakeology

30 Chocolate Shakeology Recipes

30 Tropical Shakeology Recipes

Shakeology Testimonies

Coconut Sweetie Shakeology

Top 10 Reasons I Love Shakeology Testimonies

Workout & Exercises

Workout of the Week: Total Body Muscular Endurance AMRAP

Workout of the Week: HIIT Treadmill and Strength!

Workout of the Week: Fat-Blasting Accumulator

Workout of the Week: Total Body AMRAP

Workout of the Week: Finish the Minute Upper Body Strength and Cardio

Workout of the Week: Hit the Deck Core Challenge 4

Workout of the Week: Hit the Deck Core Challenge 1

Workout of the Week: GYM STYLE Total Body Strength and Conditioning

Workout of the Week: Heart Pumping Cardio Killer

Workout of the Week: EMOM and Partner Superset Rotations

Workout of the Week: FTM Supersets

Workout of the Week: 2016 Medicine Ball Madness

Workout of the Week: Pyramid Strength & Cardio Kaos

Uptown Funk Workout: Sculpt My Body Fitness Style!

Hill Training

Sculpt Circuits Bonus Day 31: Lateral and Unilateral Circuit

Sculpt Circuits Day 30: Upper Body and Plyometrics

Sculpt Circuits Day 29: Butt Burner

Sculpt Circuits Day 28: Upper Body and Power Pyramid

Sculpt Circuits Day 27: Floor Core

Sculpt Circuits Day 26: Rotational Core Pushup Variations

Sculpt Circuits Day 25: Loaded Movement Training

Sculpt Circuits Day 24: Bosu Balance and Strength

Sculpt Circuits Day 23: Lower/Upper Body Superset Ladder (Standard and Plyometric Version)

Sculpt Circuits Day 22: Medicine Ball Core

Sculpt Circuits Day 21: Upper Body Dumbbell Complex

Sculpt Circuits Day 20: Butt Blaster

Sculpt Circuits Day 19: Gymnastics Style Core and Upper Body

Sculpt Circuits Day 18: Bodyweight Shoulders/Core Circuit

Sculpt Circuits Day 17: Strength and Plyometric Complex Circuit

Sculpt Circuits Day 16: Sandbell Slam Circuit

Sculpt Circuits Day 15: Barbell Complex

Sculpt Circuits Day 14: Speed and Agility EMOM (every minute on the minute)

Sculpt Circuits Day 13: Super Bowl Swing Circuit

Sculpt Circuits Day 12: Medicine Ball Slam Circuit

Sculpt Circuits Day 10: Total Body Strength

Sculpt Circuits Day 9: Unilateral Kettlebell and Plyometric Circuit

Sculpt Circuits Day 8: Bosu Balance and Cardio

Sculpt Circuits Day 7: Single Plate Strength Circuit

Sculpt Circuits Day 6: Breakdance-Style Rotational Core and Upper Body Circuit

Sculpt Circuits Day 5: Tricep Burnout

Sculpt Circuits Day 4: Balance and Stability Training

Sculpt Circuits Day 3: Strong Legs Stairs/Bleacher Workout

Sculpt Circuits Day 2: Bodyweight Plyometric Upper/Lower Body & Core Circuit

Sculpt Circuits Day 1: VIPR Loaded Movement Training

Burpee/Bicep Blast Finisher

Ladder Style Ab Blasting Finisher

Top 40 Countdown Workout (my Top 40 Bodyweight Exercises)

TOTAL BODY GYM-STYLE CIRCUIT TRAINING: 25, 20, 15, 10

PYRAMID METABOLIC BLAST! Your Body is your Equipment!

LEGS, CORE, & SUICIDE BLAST!

10 REASONS YOU MAY NOT SEE RESULTS: SMALL TWEAKS CAN MEAN BIG CHANGES!

Quick 20 Min Circuit Workout Creation

5 MIN KILLER CORE WORKOUT

Challenge your Core

100 Rep Challenge

21 DOWN FITNESS CHALLENGE

Ladder Finishers

POWER OF PUSHUPS

NEW LOWER UPPER COMBO EXERCISE

Circuit Legs Back Plyo Core

Circuit Legs Shoulders Plyo Core

Another On the Go Poker Circuit

Exercise Jack Knife w Medicine Ball

Fast Furious Pyramid Circuit

TABATA WORKOUTS Quick Intense Fat Burning Blasts

Poker Circuit Workout Great for Travel

30 Day Fitness Challenge

The 55 Pyramid Workout

Gym Style Circuit Legs Shoulders Plyo

2 SMALL TWEAKS TO YOUR BICEP CURL CAN MAKE A BIG DIFFERENCE

Exercise Uneven Pushup w Medicine Ball

Exercise Pyramid Superset Bent over Rows w Tricep Pushups

9 9 9 Circuit Quick Total Body

Exercise Low End Lunge

Gym Style Circuit Workout Legs Shoulders Biceps Plyo

Exercise Pike Press

Exercise Oblique Plank w Med Ball

THE SUPER EXERCISE Burpee