Workout Wednesday: Total Body Power Circuit

Happy February! All month long we want to challenge you to be the best version of yourself. This is not a typical challenge for you to keep your resolutions, but a challenge to be the best version of you; to have fun with your friends or to try new things. We are kicking it off with today’s #WorkoutWednesday by challenging you to invite your friends to come workout with you. I put together this circuit for my Panther Power class that you can do at home or at the gym. Grab your friends and get moving!

Power Circuit

All you will need are some dumbbells, a step, and a resistance loop! I included some extra equipment for your circuit if you want to kick it up a notch 🙂

Perform each exercise for 1 minute each (10 minutes total). Keep a running clock as you switch from station to station. Repeat 2-3x!img_4970

1. Hammer Curl + Shoulder Press
Grab a pair of dumbbells then keeping your palms facing each other, bend at the elbow to curl the weights then press up and together over head. Lower back to your shoulders then down back by your side.

2. Mountain Climbers
Start in a high plank position (shoulders over hands, core tight) then pick one leg up and bring your knee to your chest. Step back out and switch sides. Add a little more speed or a hop to increase the intensity.

3. Squats
Start standing with feet shoulder width apart. Bend at the hips then knees while keeping your weight in your heels making sure your knees stay behind your toes. Press back up through your heels to standing. Get an extra challenge by holding a kettlebell or weights.

4. Bent Over Row + Tricep Kickback
Start standing with feet hip-width apart with weights in hand; bend slightly at the knees then hinge forward at the hips making sure your back is flat and core is tight (like a plank). Palms face each other as you squeeze your shoulder blades together pulling the weights up, pause in that top position then extend your elbows fully to work the triceps. Bend the elbows then lower the weight to return to start position.

5. Wall Sit
Back against the wall with your feet out in front of you. Slide down on the wall so it looks like you are sitting in a chair (hips and knees at 90*). Keep the knees over the ankle, press your hips back into the wall, and hold.

6. Plank
Forearms flat on the ground, shoulders over elbows, toes on the ground. Hips come up while core is braced, quads and glutes are tight and you are looking ahead on the ground. Hold it strong! Extra challenge: Try a high plank on a BOSU ball!

7. Reverse Lunges
Start standing with feet together, take a big step back with one leg then find your balance. Keeping your weight in the heel of your front foot, bend both knees then press up through that heel and step back together. Alternate sides! For an added challenge, hold a pair of dumbbells!

8. Step Ups
Find a step or plyo box then keep those feet moving! Try step ups with a knee drive, fast feet like you’re running stairs, box jumps, etc.

9. Russian Twists
On the floor, start in a V-sit with knees bent leaning back slightly and brace your core. Holding a weight or medicine ball in your hands, twist side to side reaching the weight to the ground. For an extra challenge, pick your feet up off the ground!

10. Side Steps
For this one you will need a resistance loop (aka booty band) around your ankles. Start in an athletic stance with knees and hips slightly bent. Step to the side making sure to stabilize that lead leg then step your second foot over making sure there is tension on the band. For extra tension, bring the band up over your knees.

Let’s kick off February with a bang! Share with us when you finish your workout on Facebook or Instagram @burpeesandbordeaux 🙂

❤ Louise

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

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TODAY IS THE TENTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE TENTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

10 JUMPING JACKS!

How to: Start standing then jump your feet out wide while bringing your arms out to the side and overhead. Jump your feet back together and bring your arms back by your side.

And don’t forget your:

9 HI-LO PLANKS
8 LATERAL LUNGES + SHOULDER PRESS
7 BRIDGE MARCHES
6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

PS: Today is the last day to enter our Instagram giveaway! Search using #BandBHoliday 🙂

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

On the 9th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE NINTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE NINTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

9 HI-LO PLANKS!

How to: Start in a high plank position (shoulders over hands, core tight) then lower down one arm at a time into a low, forearm plank. Press yourself back up one arm at a time back to the high plank position. Switch lead arms halfway through!

And don’t forget your:

8 LATERAL LUNGES + SHOULDER PRESS
7 BRIDGE MARCHES
6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

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

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TODAY IS THE EIGHTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE EIGHTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

8 LATERAL LUNGES + SHOULDER PRESSES!

How to: Start with a dumbbell in your right hand, take a sideways step out to the left keeping your toes pointed forward. The right leg stays straight as you shift your weight onto your left side, bending at the hip and knee on the left leg while reaching the dumbbell down. Press up through the left heel, shifting weight to the right leg and balancing on the left. Right arm does a shoulder press, keeping the palm facing in, then repeat! Make sure you perform 8 on each side 🙂

And don’t forget your:

7 BRIDGE MARCHES
6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

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

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TODAY IS THE SEVENTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE SEVENTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

7 BRIDGE MARCHES!

How to: 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 do 7 on each side!

And don’t forget your:

6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

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

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TODAY IS THE SIXTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE SIXTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

6 PLANK ROTATIONS!

How to: Start in a high plank position with feet apart. Rotate onto the sides of your feet while opening up your chest and reaching for the sky. Keep your core tight the whole time. Return to start & turn to the other side. Be sure to do 6 each side!

And don’t forget your:

5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

On the 5th Day of #Fitmas, B&B Gave to Me…

TODAY IS THE FIFTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE FIFTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

5 Squat Jumps!

How to: Start by standing upright, drive your hips down and back and then explode up. Make sure you land softly and keep your hip, knee, and foot in alignment and torso upright. Repeat. 

And don’t forget your:

4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

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

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TODAY IS THE FOURTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE FOURTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

4 PUSH-UPS!!!!

How to: Align yourself in high plank formation with your core engaged and your shoulders located over your hands. Keeping your body in a straight line, lower yourself down until your elbows are 90*. Keeping your core tight, press up back into the high plank formation with your shoulders over your hands. Repeat. 

And don’t forget your:

3 LUNGE TO SQUAT

2 INCHWORMS

AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

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

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TODAY IS THE SECOND DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE SECOND DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

2 INCHWORMS!

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Inchworm How-To: begin standing then reach for the ground and start walking your hands out to a plank. Walk them out as far as you can while keeping your legs straight! Then walk your feet back up to your hands. If you are tight on space – walk your hands back to your feet! Don’t forget to do day 1 as well…

AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

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

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Today is the first day of our holiday fitness challenge!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning 🙂 It’s the 12 Days of Fitmas!

Here’s how it works: Start with that day’s exercise, then count it down (just like the song!!) performing each of the previous exercises all the way back to Day #1.

On the first day of Fitmas, Burpees & Bordeaux gave to me…

a ONE MINUTE PLANK!

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Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too 😉