Author: Heather Dees

3 Moves for Toned Glutes

Tighten Up with Squats and Lunges

Most women I talk to want to improve their glutes. So we are going to do a few exercises I have not discussed yet to get your rear in gear!

5 Fat-Burning Water Workouts

Fun pool exercises to do on vacation

Summer is here, and that means vacations and fun in the sun! But this also means staying in shape— and you can have fun and get your strength training and cardio in at the same time!

HIIT Cardio

Maximize results by managing heart rate

This week, I want to talk about High Intensity Interval Training (HIIT) for cardio. There are several ways to perform this type of training, and I have heard and read many people talk about the different ways to do it! The way I want to discuss doing HIIT is with your Heart Rate Monitor for maximum cardio results.

Steady State Cardio

Maximize results by managing your heart rate

Today, I want to talk CARDIO, as so many people ask me how much cardio I do or what I recommend they do. This all depends on where I am at in my personal fitness goals, either pre-contest or off-season.

Effective Lunge Workout

Increase your leg-training intensity

I have a very strong love/hate relationship with lunges. I know the effectiveness of a lunge workout, but using dumbbells increases the intensity and makes the workout more challenging! With this love/hate relationship of lunges, I make sure to incorporate at least one lunge exercise every week to my leg routine!

Building Glutes and Hamstrings

Two forms of stiff-leg deadlifts

Today we will talk about two forms of still-leg deadlifts that are highly effective in building your glutes and hamstrings when done with proper form.

Rear Deltoid Training

Shape round shoulders

Even though 2013 tank top and competition season is coming to a close, it is important to keep a consistent training regimen to make improvements and keep muscle development strong. Today's focus is training rear delts! You can train rear delts with the rest of your shoulders or separately. I will occasionally add them into back day to hit them twice a week for more development.

Triceps Training

No more flabby arms!

I hear a lot of women complain they don’t want the lower part of the arm (triceps) to wave when they wave goodbye... LOL! While this is partially due to higher body fat, we can mitigate the issue by developing the triceps muscles!

Shapely Glutes Workout

Add symmetry to your physique

Today I want to do a strict glute-training workout! Having shapely glutes not only looks nice, it also gives your physique symmetry and strength. I’ve seen women who have over-dominant hamstrings, which makes their glutes appear small or underdeveloped. This workout, whether done alone or added into your quad day, will maximize muscle hypertrophy for the derriere (wink)!

Chest Training Day

Effective physique-balancing routine

Today we are going to train chest! It’s very important to know the exercises that are safe and effective for training chest as women! It is a common muscle group I hear a lot of women skip, but that’s a mistake.