Total Body Pump Workout with Weights

Many people aren’t sure where to start when it comes to using weights and this is a great workout that will work over your entire body and get you used to incorporating weights into your workout.

You can do this workout with dumbbells, or if you want a bar set similar to what they use in this workout video, you can get one here:

Now onto the workout!

Looking for more workouts?
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Skinny Apple Crisp

Even when you are trying to eat healthier, you can still find ways to enjoy your favorite desserts. This is one of my family’s favorites any time of year. Serve with a scoop of vanilla ice cream on top (for a little splurge!) and enjoy!

If you are looking for ways to eat healthier, be sure to check out my 30 Days of Healthy Eating Meal Plan! For 1 month, I give you every breakfast, lunch, and dinner recipe (plus snacks!) to help you plan your meals and make eating healthy easy and delicious!

Healthier Apple Crisp
Prep time: 
Cook time: 
Total time: 

Serves: 6 servings

  • 5 granny smith apples
  • 1 Tablespoon pure maple syrup
  • 3 Tablespoons water
  • 2 teaspoons cinnamon
  • Topping:
  • 1 cup old-fashioned oats
  • ½ cup whole wheat flour
  • ½ cup pecans, chopped
  • ¾ teaspoon cinnamon
  • ¼ teaspoon salt
  • ¼ cup melted coconut oil (or butter)
  • ¼ cup pure maple syrup

  1. Preheat oven to 350 degrees.
  2. Peel apples and dice into cubes that are all about the same size.
  3. In a large bowl, toss with maple syrup, water, and cinnamon. Pour apples into 9×9” baking dish sprayed with nonstick cooking spray.
  4. In a large bowl, add oats, flour, pecans, cinnamon, salt, coconut oil or butter, and maple syrup. Stir crumble topping together and pour into baking dish on top of apples.
  5. Bake at 350 degrees for 40 to 45 minutes until apples are soft, covering pan loosely with aluminum foil halfway through to prevent from over-browning. Serve warm and enjoy.


Looking for more healthy desserts? Try these!

What to do When You Feel Like a Fraud

When you inevitably feel like a fraud, you actually have a golden opportunity.

I want to talk about a feeling that often lurks below the surface for many coaches and trainers: Feeling like a fraud.


When you feel like a fraud you have the option to play it safe and not let anyone else know how you really feel. You can project confidence while feeling completely inadequate. You can hide from the world in plain sight. But if you do that you won’t improve or grow. Instead, I suggest you “lean in.”


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8-Week Workout Plan for Push Up Strength and Power

The push up may have fallen off the radar for most strength programs, but it’s still is a powerful addition to any fitness plan.

How many push ups can you do? 20 or 30? 50? More? Maybe you’re one of the unlucky souls who can only manage five reps with questionable form. Say the word “exercise,” and the push up inevitably will be thought of as the movement of choice. For decades and possibly centuries, men have pointed to the push up as a true test of strength, not to mention machismo. How much simpler can it get than to just drop to the ground and start pumping away?


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Ameribag: A Perfect Bag for a Healthy Lifestyle

Travelers, mothers, and gym goers will rave at this functional, durable, all-in-one bag that is essential to an active lifestyle.

Give your back a break, stop stressing out your posture, and avoid pain in your back, neck, and shoulders. Travelers, mothers, and gym goers will rave at this functional, durable, all-in-one bag that is essential to an active lifestyle. The Healthy Back Bag by Ameribags is made to to be comfortable and functional.

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Do You Have the Skin for a Straight-Razor Shave?

Every man wants to be the guy who starts his day with a straight-razor shave. It adds danger to monotony: When other men are lazily running a Norelco over their stubble, you're shearing your overgrowth with a freaking knife. But becoming the guy who uses a straight razor has less to do with inhabiting a Wyatt Earpian hardness than it does with genetics, climate, and time. So before you

This article originally appeared on Do You Have the Skin for a Straight-Razor Shave?

A Link Between Hypoxia and Muscle Regeneration

Creating a low-oxygen environment could lead to repair not only of heart muscle, but of other organs as well.

New research says that heart muscles can regenerate in a low oxygene environments. These findings, published in the journal Nature, build upon years of work which began with the discovery that the hearts of newborn mammals have the ability to regenerate, similar to the way skin has the ability to repair itself after a cut.


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Train for Uncertainty: It’s Guaranteed

We tend to fall into routines, then get rocked when our expected reality is altered. How can we be more ready?

Discussing the topic of uncertainty is difficult to do without descending into clichés. For instance, how many times have you heard that “the only constant is change?” But in life, and in your martial training, that element of uncertainty is often missing, as we become victims of mundane routine. As we learn various techniques and strategies, that “X factor,” that unknown, is often not accounted for. Then it shows up in real life, and make us realize that we must accept it.


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