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Welcome to my newest series of workouts called the 30x30x3 Workouts! Y’all seem to love when I do a series that you can string together, so that’s what the next 5 episodes are all about. This episode is all about your upper body.

I’ve put together 4 blocks of exercises, each block includes two exercises that you’ll do for 30 seconds each, repeat 3 times, no breaks, for a total of 3 minutes per block. Move on to the next block after a 30-second break.

Coming up in the series is a lower body, cardio, core and box 30x30x3 workout. Once you have all five workouts, you’ll have a full-body 60-minute workout! BOOM!

But for today…here’s you’re 12-minute upper body 30x30x3 workout! 

So, grab your headphones, your phone, your weights and your water bottle and join me as I coach you through my latest workout series! 

As always, a massive thank you to steadmixes.com, who permit me to use their music in my podcast! 

Before you start, head over to the Hot Mama YouTube channel and watch THIS VIDEO to make sure you know the moves I’ve included in this workout!

And, if you’re a visual person, head over to THIS BLOG POST and print off the graphic available for you. 

Be sure to subscribe to my podcast on iTunes! 

Have a great time! Let me know how it goes! Off you go! 

 

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Are you up for a challenge? 

Of course, you are!

We’re bringing back the 5-Minute Flicker and YOU are gonna rock it, aren’t you?! 

Here’s the challenge:

You’re going to get up every morning and before you do ANYTHING (after you’ve ensured your kiddos are okay), you’re going to rock this 5-minute metabolic. No coffee. No teeth brushing. No nothing…well…you may want to strap on a bra…or not…who am I to judge? 

5 minutes. That’s it! You’re going to start your day with this 5-minute boost every day for 7 DAYS. 

Why? Because, not only is this a great way to get your metabolism going in the morning, we’ve also noticed that if you start your day with as little as 5-minutes of exercise, your physical activity levels and your mood improve throughout the day! Yup. 

Exercise is medicine.

So…give it a whirl!

You can either plug me in here and listen as I coach you through the podcast (also available on iTunes) OR, you can put me up on screen and watch the YouTube video below! 

 

Fun?! Super fun?! You gonna commit?! OH YES YOU ARE!

Head on over to the Hot Mama HQ Facebook Group and let me know! You KNOW I’ll have a prize to give away at the end of the challenge! 

Good luck! Off you go!!

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I LOVE a good cardio sesh AND I also LOVE pushups…so this is probably one of my most favorite workouts ever in the history of always. I combined bodyweight cardio exercises with 4 different types of pushups and created this KILLER 18-minute workout. You’ll be sweating and (possibly) swearing at the end of this workout…but you’re going to feel oh-so-good!

So, grab your earbuds, your phone, a sweat towel and your water bottle and let’s get to work! I’ll be there the entire time coaching you through the timing, asking you to watch your form and motivating the heck out of you to push, dig and drive through your workout. 

Be sure to watch THIS VIDEO to make sure you know what each exercise is that I’m coaching you through. Watch your form, modify when your form falters and have a BLAST! 

If you’re like me and you like to have the workout visibly in front of you, head over to THIS BLOG and print off the graphic…that way you’ll know what’s coming up before I even say the words. 

Have a good workout, my friend! And please be sure to let me know how it goes! I’d love your feedback on this one…it’s a GOODER! Woop! 

Off you go! 

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Grab your band and let’s hit that upper body of yours! Last week we did a lower body workout with your trusty little band, so this week we’re going to rock your biceps, triceps, chest, back and shoulders! Will the fun ever end?! 

No. No, it will NOT! Because I really don’t want to stop creating workouts for you that you can do ANYWHERE! 

This one is packed full of fun because you’re going to break up your work intervals into a full range of motion and pulsing actions. See? Different. And awesome! YAY!

15 exercise, 45 seconds full range of motion, 10 seconds of pulsing and 5 whole seconds of “rest” (basically time to transition to the next exercise).

You’re welcome.

Be sure to CLICK HERE to watch my How-To Video for this workout. 

Need a visual? You got it. Just CLICK HERE and head over to the blog post that explains the workout and has a graphic you can print off. 

It’s time to get to work. So grab all the things, put your earbuds in and let’s rock this workout!

Let me know how it goes! I LOVE hearing from you. 

Off you go! 

 

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Grab yourself a band and let’s get to work with this 18-minute at-home (or gym, or hotel room, or…wherever you want, baby!) lower body workout! Woop! You DO need a band for this workout, so be sure you grab one before you put your earbuds in and get to work. Bands can be found at any physiotherapy office, fitness depot or even Walmart (or the likes) carries them! They’re cheap, portable and an incredible piece of exercise equipment.

*I LOOOOOOVE bands*. Go. Get. One!!

So, what’s this workout entail? Awesomeness, that’s what. But…other than that…you’re looking at completing 18 different exercises for 45 seconds with a 15-second build in active rest “break”. 

And yes, this workout is ALL lower body. Grab your water, your band, your phone and your earbuds and let’s get to work! 

But WAIT…be sure to watch THIS How-To Video for this workout to you know what all of the exercises are! Go on, it’s quick and it’s better to understand the movements before you start versus guessing at what I’m coaching you through.

Need a visual? No problemo! CLICK HERE to go to my blog where you’ll find a graphic with all of the exercises posted for you! YAY! 

Have a great workout! It’s going to burn soooooooo good! BOOM!

Let me know how it goes!

Off you go!