I don't believe in doing cardio for hours and hours.   I also don't believe in doing exercise that you hate.  That is absolutely not sustainable.  I believe in efficient and effective workouts that include strength training.   Lifting weights has done more for my clients bodies & minds than anything else.


This is a typical workout plan I would prescibe to a someone looking for improvements in body composition and overall health/wellness.    It would include- 3 sessions of strength training, 2-3 High Intensity Interval Training sessions (10-15 min) and 1-2 Moderate Intensity Cardio Sessions (20-30 min).  If you are looking for more fat loss I would 3 HIIT & 2 MIC. Here's what it would look like:

Monday- Strength sessions #1 followed by 10-15 min of HIIT 

Tuesday- Moderate Intensity Cardio

Wednesday- Strength session #2

Thursday- OFF

Friday- Strength session #3 followed by HIIT

Saturday-optional Moderate Intensity Cardio or self care day 

Sunday- OFF 

June 12, 2017

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Today's wod had gobs of hip hinging & core stability challenges with 2 exercise pairings. 

3 rounds of each pairing.

Valslide Lunges x 15 & Db Rows x 8

KB Rockers x 15 & Landmine press x 8

SL RDL x 8 & Banded Sprinter abs x 20sec each side

3 sets of russian hamstrings...

June 9, 2017

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 Today's workout consisted of 4 - 3 exercise circuits with 8 reps each exercise.  

Circuit #1

TRX Row x 8

180 degree squat jumps x 4 each way

Trx pistol squat x 4 each leg

Circuit #2

MB chops x 4 each way

Star Jumps x 8

Pledge Plank x 4 each side

Circuit #3

DB Chest Press x...

June 1, 2017

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3 sets of each round-

Round #1

KB RDL x 8

Glute bridge hold x 30 sec

Pledge Plank x 8

Round #2

Step Ups x 8

Wall sit x 30 sec

Side Plank x 30 sec

Round #3

Thrusters x 8

SB Plank Roll in x 15

Superman x 10


20:10  Tabata clock 2 sets at each exercise before moving on to the...

November 28, 2016

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Athleta RARELY has sales.  I mean, yes, things go on sale, BUT, by the time they are on sale there are only a few sizes left.   Now's a good time to take advantage of 20% sitewide!  Here are some of my favorite picks.  

 ||Sweatshirt||  I have this o...

September 14, 2016

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Here's an awesome lower body finisher.  Do 3 rounds of 10 reps per exercise.  Rest as needed.  #wholikesburpees  Have fun!  Get sweaty!

September 10, 2016

Kristina Hayes is an NSCA Certified Strength & Conditioning Specialist (CSCS).  She's been training in the Atlanta area since 2001.  She knows what it takes to get the results you need all the while keeping you injury free. 

One of the most common questions I...

September 8, 2016

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Peaches. Booty. Whatever you call them, the glutes are essential.  There is really no exercise that lifts the glutes better than a Single Leg Romanian Deadlift (SL RDL).  It is one of my favorite lower body exercises.   You get a lot of bang for you buck with this one-...

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About Me

Hi!  I'm Amber and I'm so happy you dropped by.  Here at Acceleration Fitness we believe that strength training is MAGIC.


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