Workout Wednesday: Top to Bottom Strength

Have you ever done a workout that challenges you from head to toe? Where you work each muscle group until it’s yelling back at you? This total body routine from my Buns ‘n’ Guns class will do just that!

All you need is a set of dumbbells πŸ’ͺ🏼 Pick a weight that will challenge you by rep number 14 or 15!

Top to Bottom Strength

2 sets of 15-20 reps

  • Walking lunges
  • BW squats

2 sets of 12-15 reps

  • Shoulder Press
  • Bent over rows
  • Hammer curls

2 sets of 10

  • Reverse lunges
  • Lateral lunges
  • SL RDL

*perform all on the right side before moving onto the left side

2 sets of 12-15

  • Single Arm Row + Press
  • Reverse Flys
  • Mountain Climbers

3 sets of 12-15

  • Biceps Curls
  • Overheard Triceps Extensions

Finish your workout with a forearm plank! Challenge yourself to hold it as long as you can πŸ’ͺ🏼 Share with us your best plank time! @burpeesandbordeaux

πŸ’•Louise

On the 12th Day of #Fitmas, B&B Gave to Me…

Merry Christmas Eve ❀️✨

We’ve made it to our Twelfth Day of Fitmas! You have all been so amazing and supportive all year and we truly appreciate you- which is why we decided to give back to you guys with our Fitmas giveaways! It’s our end of the year thank you for being you. We love our B&B family!

Like we’ve been saying, we have a BIG prize to give away for one lucky person who completed all the challenges!!

Today we are opening our GRAND PRIZE GIVEAWAY for you over on our Instagram page! Head on over @burpeesandbordeaux and you can win a private training session with us!! πŸŽ‰ 60 minutes of sweat and hard work for you and a friend! And afterwards we can 100% hit up some brunch! The only catch is you must be local to NYC/Long Island or willing to come to us. Entrants must be 18 or older. Make sure you are subscribed to our blog to get all the fun 2018 has in store for us delivered right to your inbox. Be sure to check us out on Instagram @burpeesandbordeaux 😘

Wishing you a Merry Christmas πŸŽ„ and a Happy New Year!

Xo, Louise & Pam

On the 10th Day of #Fitmas, B&B Gave to Me…

Our 12 Days of Fitmas is going strong! With workouts, challenges, and giveaways, there’s fun for everyone. Be sure to share with us when you’ve completed your workout or challenge using #BandBHolidayChallenge 😊 Everyone has been doing amazing so far! We see you guys out there hustling between work and workouts and holiday shopping and parties πŸ’ͺ

Remember we have a BIG prize to give away for those that complete the challenges! So be sure to tag us on Instagram.

Today’s Fitmas Challenge is our Winter Blast Workout ❄️ This truly is the 12 Sweaty Minutes of Christmas!

➑️ Work up and down the list doing each exercise for 30 seconds each! Rest as needed, but try and keep that pace up to really challenge yourself. We know how many Christmas cookies you’ve been eating…

  • Jump Squats
  • Plank Jacks
  • Spaghetti & Meatballs
  • Mountain Climbers
  • Reverse Lunges
  • Push-ups
  • Inchworms
  • Squats
  • Triceps Dips
  • Hi-Lo Planks
  • Wall Sit
  • Forearm Plank

⬆️⬇️

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 8th Day of #Fitmas, B&B Gave to Me…

Our 12 Days of Fitmas is going strong! With workouts, challenges, and giveaways, there’s fun for everyone. Be sure to share with us when you’ve completed your workout or challenge using #BandBHolidayChallenge 😊 Everyone has been doing amazing so far! We see you guys out there hustling between work and workouts and holiday shopping and parties πŸ’ͺ

Don’t forget, we have a BIG prize to give away for those that complete all the challenges!!

Today we have a Charity Challenge for you! We want to spread holiday cheer to our loved ones by mailing a handwritten holiday card. Send it to your grandparents, your mom, or even someone you haven’t seen in a long time. It will be so special for that person- especially this time of year ❀️

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 7th Day of #Fitmas, B&B Gave to Me…

Our 12 Days of Fitmas is going strong! With workouts, challenges, and giveaways, there’s fun for everyone. Be sure to share with us when you’ve completed your workout or challenge using #BandBHolidayChallenge 😊 Everyone has been doing amazing so far! We see you guys out there hustling between work and workouts and holiday shopping and parties πŸ’ͺ

Remember we have a BIG prize to give away for those that complete the challenges! So be sure to tag us on Instagram.

Today’s workout is our Run, Run Reindeer Workout! πŸŽ„This running (or walking) workout can be done on a treadmill or outside. We mixed it up by adding in some body weight strength training moves for a total body workout!

➑️ Here is today’s workout: You have 8 rounds (8 reindeer), complete each round then move onto the next!

1. Run/walk 0.5 miles

2. 20 Squats + 20 calf raises

3. 15 Push-ups + 10 R/L walking lunges

4. Run/walk 0.5 miles

5. 10 Burpees + 10 R/L side lunges

6. 20 R/L Step Ups

7. Run/walk 0.5 miles

8. 1 min plank

Bonus! Rudolph Round!

Run/walk an additional 0.5 mile for an even 2.0 😊

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 6th Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊

If you’re just joining us – don’t sweat it! We have a BIG prize to give away for those that complete all the challenges!!

Today we have a special GIVEAWAY for you over on our Instagram page! Head on over @burpeesandbordeaux and you can win a healthy snack pack with some of our favorite treats!! πŸŽ‰β€οΈ

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 4th Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊 Everyone has been doing amazing so far! We see you guys out there hustling between work and workouts and holiday shopping and parties πŸ’ͺ

Remember we have a BIG prize to give away for those that complete the challenges! So be sure to tag us on Instagram.

Today’s workout is our Festive Floor Routine πŸŽ„These 5 moves will work your core from all angles without ever getting up! All you need is a mat.

➑️ Perform 15 reps of each exercise (right and left counts as one!) and do 3 rounds!

Here are your moves for today’s workout:

1. Spaghetti & Meatballs– lay on your back with arms and legs stretched straight out. Pull your belly button in tight to engage your abs then bring yourself up into a ball holding your knees to your chest. Slowly release back into the “spaghetti position” without touching your feet to the ground.

2. Mountain Climbers– begin in a high plank position with shoulders over hands. Drive one knee up towards your chest then hop back into plank as the other knee drives forward. That’s one rep!

3. Side Plank Dips– lay on your side with elbow on the ground and shoulder over your elbow. Keep your hips stacked and bring your top foot in front of the bottom. Press into our elbow and feet to lift your hips straight up (keep that belly button pulled in) then lower to the ground. Repeat on the same side then switch to the other. Modify by bending the bottom leg and lifting from knee and elbow.

4. Heel Taps– lay on your back with knees bent, engage your abdominal muscles then lift your feet up while keeping those knees bent. Abs tight, hinge at the hips to lower your feet back down without letting your lower back arch up.

5. Bridge Marches– Lay on your back with your knees bent and feet flat. Press your heels down into the floor, squeeze your glutes, and lift your hips. Keeping your glutes engaged and hips up, lift one foot up then lower it back down and lift the other side. Maintain that bridge position and complete your reps!

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 3rd Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊

If you’re just joining us – don’t sweat it! We have a BIG prize to give away for those that complete all the challenges!!

Today we have a special GIVEAWAY for you over on our Instagram page! Head on over @burpeesandbordeaux and you can win one of our awesome workout tanks πŸŽ‰β€οΈ

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 2nd Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊

If you didn’t do your Day 1 workout – don’t sweat it – just add it in today. We have a BIG prize to give away for those that complete all the challenges!!

Today we have a Charity Challenge for you! We want to spread holiday cheer in our neighborhoods and we are asking you to donate to the charity of your choice. Whether you donate a toy for a child in need, make a donation to the Salvation Army outside the supermarket, or give a little time volunteering in your community- your donation will make a difference ❀️

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam

On the 1st Day of #Fitmas, B&B Gave to Me…

Every day for the next 12 days, we will be giving you a challenge! It’s our 12 Days of Fitmas! Whether it’s a workout or community challenge, be sure to share with us when you’ve completed it using #BandBHolidayChallenge 😊

If you’ve already done your workout today – don’t sweat it – just add it in tomorrow. We have a BIG prize to give away for those that complete the challenges.

Today we have an awesome kettlebell workout that you can do at the gym or in your living room. Here’s your moves for today’s workout:

  • 15 KB Swings– Grasp the KB with both hands with your palms facing your body. Pull your shoulders down and back and engage your core before starting the exercise. Lift the KB and allow it to swing between your legs while keeping your back flat and your knees slightly bent. Drive your hips forward, squeezing your glutes and core, and allow the KB to swing out in front of you. Your arms should be unlocked and the KB is being lifted from the momentum of the swing – NOT your upper body. Allow it to swing back through your legs by hanging back into your hips. IT IS ALL ABOUT YOUR HIPS – IT IS NOT A SQUAT.
  • 15 KB Single Arm Shoulder Presses– Β Stand with your core tight and your knees soft. Press the KB overhead while rotating your hand so your arm finishes in a straight line, fingers facing forward.
  • 15 KB Bent Over Rows– Either place your hand on an elevated surface or balance your forearm on your thigh. Make sure your shoulders are level and your core is engaged as your squeeze your back muscle and pull the KB up. Pause before your return to the starting position.
  • 20 KB Goblet Squats– Hold the horns of the kettle bell as you stand with your feet hip distance apart. Iniate the movement by driving your hips back and down while keeping your knees out and the weight in your heels. Keep your back straight, chest up, and core engaged. At the bottom, pause then drive up while squeezing your glutes.

x3 Rounds!

Make sure you are subscribed to our blog to get the daily challenge delivered right to your inbox. Follow us on Instagram @burpeesandbordeaux for more #Fitmas fun!

Xo, Louise & Pam