Fit & Feminine: Upper body/ Core work out


Hey guys,

So I’ve been getting a lot questions on how I stay fit and the number one question I get is what do I do to get my arms so toned.  So I thought I would answer your questions in a fun way with one of my good friends and former teammate Fatima! I am so excited to share this post with you because I think working out should be fun and I hope this video we have put together inspires you.  I am super passionate about working out, I just love being active so this is a really fun post for me and I hope you all benefit from it!  Most of you know by now that I use to run track for BYU, so back in the day I use to do a lot of lifting with dumb bells and that is how my arms got ripped.  Now days I do not lift with dumb bells at all in fact it has probablly been about two years since I have really lifted.  I currently just do at home circuit training, just using my body weight to keep me toned.  Back in the day I used dumb bells to build mass and bulk up but now that I am no longer competing, I just want to stay lean an toned.  In our video we are doing some of my favorite shoulder and upper body sculpting work outs.  They are super fun and the best part is you can do them in the comfort of your own home, equipment free! Below is the video, check it out and try it out with us! I will also post the circuit below, if you have any questions holla at me i’d love to help you out in any way I can. Don’t be afraid to mix it up and really CHALLENGE your self!




Do 3×10 so three sets and do each exercise ten times

Beginners: 3×5

Advanced: in between each set either sprint 100 meters or jump rump for 60 seconds

Lets Begin

1. Hands to chest push ups. Targets: shoulders, chest, core

(keep butt down, body flat)

2. Push up jumping jack. Targets: shoulders, triceps, core

(Bring arms and feet together then jump out spreading arms and legs)

3. Side to side hip. Targets: Core, triceps

(keep body straight, use abs to twist hips to floor)

4. Shoulder tap. Targets: core, shoulders

(stay stiff and in control, no bouncing)

5. Forearm to hand. Targets: core, shoulders

(contract core keep butt down)

Meet Fatima! Check out her blog and see her version of this post HERE



photo 2


photo 1

Leggings: Nike. on sale/ love/ splurge

shorts: Nike.

Sports bra: Nike. on sale/ love/ splurge

Tank: Walmart. need/ love/ splurge

Shoes: Nike. on sale/ love/ splurge

What can I say I am a Nike girl! 🙂 Hope you enjoy the work out, let me know what you think or if there are any other target areas you would like me to do a post on next! Till next time XOXO

P.S. not only is Fatima a bomb friend and a beast on the track but she is an awesome photographer check out her work! 


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