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Sunday, September 25, 2022

The Calm Before the Storm

Latoyia Adams: Originally from Louisville, KY but have resided in Houston, TX for ten years now. She started her fitness journey when she was a size 16. She was borderline diabetic and had high blood pressure and discovered that this could be regulated by a diet and habit change. Latoya started working out and eating healthy and her health took a full turn! As she became obsessed with health, she started her own fitness business to help others in their fitness journey and started to get involved in activities that challenge her physically. She has competed on Ninja Warrior in 2018 and has competed in four bodybuilding shows, to say the least. She also gives back to the community and is involved with a few charities. One of which she provides virtual fitness classes a few times per month to individuals with down syndrome. Ultimately, She loves to give back and maintain her health physically and mentally. Looking forward to continuing in this fun and fit life!!


One of my favorite pieces of equipment in the gym is the sled. I like designing strength and power workouts with the sled because when moving the thing around you focus on functional movements (things you do every day not just in a gym) and you work the major muscle groups.

If you’re new to training with the sled, this four-move workout I created is a great place to start. You’ll be doing both pushing and pulling movements to strengthen your legs, butt, arms, and back.

Most sleds weigh between 70 and 90 pounds, so keep this in mind when adding weighted plates. First, try pushing the sled alone to get a sense of the weight and then increase the weight from there. I suggest starting with a total of 100 to 125 pounds, but feel free to decrease or increase the weight as needed. One last thing: always keep your arms fully extended when pushing the sled. In the event that you fall, you’ll be able to catch yourself with your hands instead of hitting your face on the body of the sled.

The Workout:

After completing a thorough warmup, repeat this four-exercise sled circuit four times, resting two to three minutes between rounds. Don’t forget to cool down afterward.

  • High push: 25-50 meters
  • Rows: 25-50 meters
  • Low push: 25-50 meters
  • Backward walk: 25-50 meters

8-Move Battle Rope Workout

How it works: Perform each battle rope exercise for 30 seconds, then rest for one minute before moving onto the next move. When you get to the end, rest for one minute. Repeat the circuit three times, and you’ll get an awesome workout that’s not only quicker than your usual hour-long gym session but way more fun!

Double-Arm Wave

Start with feet hip-width apart, toes pointing forward and knees slightly bent. Grip the ropes with palms facing the floor and move both arms at the same time up, then down, using your full range of motion. Keep a brisk pace. Repeat for 30 seconds.

Single-Arm Wave with Squat

With feet hip-width apart and toes pointing forward, sit into a deep squat, thighs parallel to the floor. Grip the ropes with palms facing the floor. Maintain the squat position as you move each arm one at a time, making two waves up, then two waves down. Repeat for 30 seconds.

Single-Arm Wave with Jump Squat

From a deep squat position, start single arm waves. Jump into the air, landing softly back into a squat position. Continue jumping while moving arms. Repeat for 30 seconds.

Reverse-Grip Wave with Lunge

Start with feet together. Grip the ropes with palms facing up, keeping elbows close to rib cage. Begin single arm waves, then step the left leg back into a lunge. Step feet together and lunge on the left leg with arms still moving. Continue alternating while moving arms. Repeat for 30 seconds.

Hip Toss

Grip the ropes with palms facing inward, keeping hands close together. Move ropes from right hip up and over in a rainbow shape towards left hip. Focus on keeping torso upright and abs engaged. Repeat for 30 seconds.

Double-Arm Wave with Burpee

Start in a deep squat position. Do three quick double-arm waves, then drop the ropes and jump into a push-up position. Complete one push-up before jumping back up and grabbing the ropes. Repeat for 30 seconds.

Arm Circles

Grip the ropes with palms facing the floor, arms extended, keeping elbows close to rib cage. Circle arms inward three times, then outward three times. Repeat for 30 seconds.

Power Slam

Start in a deep squat position. Grip the ropes with palms facing inward and bring them up overhead before slamming the ropes to the ground in one powerful motion. Focus on keeping chest upright. Repeat for 30 seconds.

Alternating Weighted Forward Lunge

Stand with feet hip-width apart, holding a weight in each hand. Step forward with the right foot while keeping the left foot in place. Bend the knees and drop the left knee to the floor, creating a 90-degree angle with both knees. Keep your right knee behind your front toes, your core engaged, and your torso tall, chest lifted. Once both knees are at 90 degrees, push through your right heel and return to standing. Repeat on the left leg.

Alternating Weighted Lateral Lunge

Stand with feet hip-width apart, holding a weight in each hand. Lunge right by taking a big step out to the right, sending hips back and bending right knee. Press through right heel to return to the starting position. Repeat on the left leg.

Alternating Weighted Curtsy Lunge

Stand with feet hip-width apart, holding a weight in each hand. Keeping your weight on your left leg, step right foot back behind on a diagonal until you end in a lunge. Drive back to starting position by pushing through your left heel. Repeat with the opposite leg.

Weighted Single-Leg Tap In-and-Out

Start in a high runner’s lunge: Stand with right leg bent in a lunge position and left leg out straight behind you. Hold one weight on top of right thigh. Keeping your right leg bent, bring left foot in to meet the right foot, then tap it back out to starting position. Complete reps, then repeat with left leg forward.

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