Workout of the month

This work out is for advanced exercise, people who are wanting to increase their muscular endurance while strengthening and shaping those lean hard muscles.

Aim to do 4 sets of 12 repetitions.

Equipment Needed:

5 kg-25 kg Dumbbells, barbell, sandbag, weight plate, stability ball, towel, & water

Warm Up

Start out with a 2 minute light jog, progressing into sprints and continuing with muscle activation exercises.

Plank with Hip Taps

15 seconds hold, with a 15-second rest. Repeat 2x

30 seconds of work with a 15-second rest between exercises

Standing SL High Kicks

High Kicks with Trunk rotation

Jumping Jacks

High Knees

Glute Kicks

Alternating Step Ups

Back Squat & Sumo Squat

Sand bag Reverse + Side Lunges

Stability Ball Hamstring Curl

Donkey Kicks

Fire Hydrants

Cool Down

5-minute walk, & stretching


Elizabeth Diaz

"I sought out a personal trainer because I was unhappy with myself and my health. My results were amazing. I feel great about myself now and I'm much healthier and stronger than I thought I would ever be."


Expand Your Knowledge

Many people struggle with knowing what exercises to do and how to eat properly to live healthy. Checkout my blog to learn more about different aspects of health and fitness.


More about me

I am a certified personal trainer through the National Academy of Sports Medicine. I am finding my niche in Sports Performance where I focus on strength training and powerlifting techniques.


Nutrition Advice

I want you to fall in love with everything that you are. A big part of that is nutrition and having a well-balanced diet. I can help you to properly fuel your body to meet your goals