Cybex Cloud Q Review

Today, I’ve partnered up with CYBEX to bring you this awesomely fun park bodyweight workout routine. 

So you guys know I love to get my sweat on. It’s been a personal mission of mine since my son, Lincoln, was born to keep being active and healthy. Now that he’s 9 months old and it’s Summer, staying indoors all day is not ideal. So, I’ve had to ditch some of my basement workouts and get creative elsewhere. I definitely love to go on runs with him in his stroller, but I also still like to get in some weight lifting movements too. Nothing makes me feel stronger!

The park is the PERFECT place to combine being a fun mommy while exercising. Thanks to my new CYBEX Cloud Q carseat, I am able to bring Lincoln comfortably along to the park, get my workout in and know he won’t have a major meltdown. This carseat rocks because when its out of the car it can be adjusted to a full-recline position.

At first, I thought there was NO way my active 9 month old would go for this. At home he is crawling around fearlessly and getting into pretty much everything. He still tolerates being in the car but would much rather be rolling around. Boy was I pleasantly surprised that Lincoln LOVED the reclining feature and giggled the whole time while I got after my workout.

Cybex Cloud Q Full-Recline Car SeatCybex Cloud Q Autumn Gold Car Seat

I also really love that CYBEX has nailed the design of this award winning safety carseat. It’s totally fashion forward (mine is the Autumn Gold color) and it has a lot of safety features that eases my mind while driving. It includes telescopic linear side-impact protection and it has an XXL canopy that mimics an armadillo and will no doubt keep the sun out of your little one’s eyes. Whether you’re in the market to swap out your existing carseat or purchase one to bring home your newborn from the hospital – I definitely recommend the CYBEX Cloud Q.

So let’s get into the workout!

You’ll be completing 3 circuits for 7 minutes each without taking a break. Take a 1 minute water break when your timer goes off and move on to circuit 2 then to circuit 3. You’ll need to find a park with a bench or a high curb to get the most out of this routine.

CIRCUIT 1

1A. Park Bench Step Ups Left Leg / 12 Reps
1B. Park Bench Step Ups Right Leg / 12 Reps
1C. Alternating Jumping Lunges / 30 seconds (move quickly)

CIRCUIT 2

2A. Park Bench Pushups / 10 Reps
2B. Walking Lunges / 30 Steps
2C. Park Bench Sprints / 30 seconds (put your hands on the bench and sprint in place for 30 seconds)

CIRCUIT 3

3A. Single Leg Park Bench Squats Left Leg / 10 Reps
3B. Single Leg Park Bench Squats Right Leg / 10 Reps
3C. Jumping Squats / 30 seconds (move quickly)

I hope that you get a chance to try out this fun park bodyweight workout routine. Leave me a comment below ff you give it a go or if you pick up the CYBEX Cloud Q carseat. Also – if you need help coming up with a fitness and nutrition routine that works for YOUR life I would be thrilled to help you. I am currently taking online personal training clients and I offer a variety of packages. Shoot me an email and let’s get you started.

Bodyweight work at the parkPark workoutCybex SafetyMom and baby workoutHeather Stammen bodybuilding

 

 


Thank you to CYBEX for kindly sponsoring this post. All opinions are 100% honest & completely my own. 


 

lean legs workout


Want your legs to look dynamite? This post is all about how to sculpt lean legs. 

So you want a pair of killer legs. I’m here to help you. I’ve had all sorts of requests from women asking how to get shapely legs without looking TOO muscular. So let’s dive right in.

In order to add “shape” to your legs you must focus on adding muscle. The addition of muscle is going to add curves to the overall look of your legs including calves, glutes, quads, and hamstrings. Now depending upon what your legs look like starting off is going to play a role in the sets and reps you perform through your workout. There are two types of legs that generally fall into this equation. You either easily build muscle and want to lean them out a bit OR you have naturally thin legs and want to add some muscle.

To slim down your muscular legs

In order for your naturally muscular legs to look a little more shapely you’ll be focusing on higher reps and volume with short rest times. Basically you’ll be doing quick circuit workouts to incorporate both cardio and weight lifting at the same time. Pick 3-5 exercises to do one after the other with a minimal break. Pick a medium weight and perform 15-20 repetitions for each exercise. Take a 60 second break after completing the full circuit. Repeat circuit 3 times.

Example: 
Leg exercise 1, 15-20 reps
No Break
Leg exercise 2, 15-20 reps
No Break
Leg exercise 3, 15-20 reps
No Break
Leg exercise 4, 15-20 reps
No Break
Leg exercise 5, 15-20 reps
60 second break – repeat circuit 2 more times through.

To add shape/muscle to your naturally lean legs

If you’re someone who has naturally smaller/lean legs you will need to focus on adding muscle! Don’t let the idea of “muscle” scare you. In fact, it is the only way to truly change your leg shape. To effectively add muscle you will want to lift 75%-85% of your one rep max (1RM). If you don’t know how to find your 1RM, you can calculate it here. You’ll want to pick 2-4 exercises per body part and perform 6-12 reps for a total of 3-5 sets. Rest as needed. usually with a heavier weight I’ll take between 30 seconds – 1 minute of rest before repeating the exercise.

Example: 
Leg exercise 1, 6-12 reps.
Rest 30-60 seconds.
Leg exercise 1 (again), 6-12 reps.
Rest 30-60 seconds.
Finish your 3-5 sets of exercise 1 and then move on to exercise 2 repeating a similar lifting style.

My final thought on adding muscle – make sure you focus on your tempo! Your muscle will only change under stress. The perfect muscle building tempo is going to be 2/0/2. For example if you’re performing a squat you’ll take 2 seconds to lower to a squat, pause for 0 seconds, and take 2 seconds to stand back up.

10 examples of my favorite leg exercises to sculpt lean legs

  1. Alternating Jumping Lunges*
  2. Alternating Curtsy Lunges
  3. Plea Squats
  4. Diagonal Walking Lunges
  5. Hamstring Ball Rollouts
  6. Hip Thrusters
  7. Sprints*
  8. Jumping rope*
  9. Single Leg Romanian Deadlifts
  10. Bench/Box Step Ups

I included a few cardio-like exercises (denoted with a *) in that list to help build long lean muscle. Performing these movements a few times a week will help to ensure that you’re burning fat while also building muscle.

If you need help designing the perfect workout to sculpt lean legs I am currently taking online clients! Feel free to shoot me an email with questions and to schedule your free consultation.

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how to master a bun


 Today is all about how to master the perfect pineapple bun. 

Yes, this is a thing! One of my most common questions has nothing to do with fitness and everything to do with this wacky bun on top of my head. If you’re a fit chick, you know that working out every day might help your body look bangin’ but on the flip side it leaves your hair looking whack. One of the reasons I cut my hair into a pixie a few years back was because it always used to look so dirty and messy from sweating. Sure, I used to put it up in a “messy bun” – but if I wanted to throw on a dress or head out to dinner with the hubs it looked just as the name says, MESSY!

So, I stepped back and reinvented the “bun” to look more elegant and put together. I seriously wear this hairstyle all the time. It takes all of 3 minutes to put up and the dirtier your hair the better.

There’s 5 easy steps to creating the bun and you likely have all of the materials already in your bathroom. The only thing I recommend picking up is a hair texturizer or volume spray. I use Living Proof Full Dry Volume. Let me tell you – it’s AMAZING!!! It’s also so great to spray in your hair after using a curling iron to create waves. The product leaves your hair looking like perfect volume beach waves.

Step 1
Spray volumizer through dry hairhow to get volume in hair


Step 2 
Put hair into a high ponytailHigh Ponytail Tutorial


Step 3
Tease ponytail with a fine tooth comb

Teased ponytail


Step 4
Divide Ponytail in half and wrap half loosely into bun. Secure with bobby pins.Create loose bunhow to create a hair bun


 Step 5
Wrap remaining half opposite way in loose bun (make sure you wrap in front)Elegant hair bun


And that’s it! Easy peasy right? If you don’t quite get my explanation through pictures I also created a YouTube video (I got ya girl). Check it out and give it some love. If you end up trying out this bun tag me in your pictures #dumbbellblonde.

If there are other tutorials you guys would like to see drop me a comment below! I love creating content that you guys want in your life!

Heather Stammen bodybuilding

post workout hairstyle bun