Sandy Bum Fitness

Discovering the FUN in FITNESS.

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Author: Sandy

I am a group fitness instructor and personal trainer with a background in education. I fell in love with health and fitness as a student athlete in college. This inspired me to pursue a Masters degree in Exercise Science and Health Promotion. When my college cheerleading days ended, I sought new ways to stay in shape and feel great about myself. This is when I fell in love with group fitness, running, and weight lifting. I spent 8 years as a health teacher then decided to transition into the fitness world. I fell in love! In my free time, I continue to stay active with my family through taking nature hikes and walks, running and biking together, and heading to the pool or beach. I truly believe in a healthy lifestyle.
May 11, 2020May 12, 2020 Sandy

HIIT Calorie Burn Workout

April 23, 2020April 21, 2020 Sandy

Les Mills BODYSTEP Based HIIT Workout 2: A Step Workout You Can Do From Home

April 9, 2020April 9, 2020 Sandy

Les Mills BODYSTEP Based HIIT Workout You Can Do From Home

March 31, 2020 Sandy

25 Minute HIIT Training without Equipment

March 25, 2020 Sandy

Whole Body Dumbbell Workout

March 22, 2020March 22, 2020 Sandy

Picnic Table Workout

March 19, 2020March 19, 2020 Sandy

Unilateral Strength Training Workout

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Resistance Band Workout Program that will Kick Your Behind Have you ever wanted to get a quick strength workout in without going to the gym or buying heavy (and expensive) equipment? The resistance band is your answer! A resistance band works with all fitness levels, can be combined with any other workout program, and is easily stored in small spaces (including your suitcase). Resistance Band Workout 🏋️‍♀️ Plans A resistance band can be a part of any workout. In addition to the strength exercises described below, you can add resistance band workouts to your cardio routine or create a HIIT style training. 1️⃣ 💪🏻 Strength- Complete 10-20 repetitions of each exercise of the block. Repeat each exercise 2-3 times. Repeat the pattern for each block. 2️⃣ 🚶🏼‍♀️ 🥾 Trail or Walking Workout Combination- Whether you are walking the trail, the neighborhood, or a treadmill, at given distances (let’s say .25 mile) or time (let’s say 5 minutes) stop your walk and complete one of the blocks. Repeat this sequence until all blocks have been completed 2-3 times creating a whole body strength and cardio workout. The great thing about this workout is if you can do this workout while pushing your stroller on a fun trail walk! 3️⃣ 🏃🏼‍♀️ 🏃 Running Combination– Similarly, stop at given distances or times to complete an entire block of exercises. Then repeat this pattern until all blocks have been completed 2-3 times. 4️⃣ 😓🥵 HIIT (High Intensity Interval Training)-Complete each exercise of the block for 1 minute followed by 15 seconds recovery. At the end of the block, complete the following exercises for 1 minute: 💪🏻Upper Body Push: Jump In & Out Push Up 💪🏻Upper Body Pull: Knee Pulls with Overhead Reach 🦵🏼 Lower Body: Jumping Jacks or Air Jacks 🍎 Core: Mountain Climbers #resistantbands #resistanceband #resistancebandtraining #resistancebandstraining #resistancebandexercises #resistancebandworkouts #wholebodyworkout #upperbodworkout #lowerbodyexercise #armworkout #strongarms #coreworkout #corestrength #coreexercises #coreworkouts #hiitworkout #hiit #hiitworkouts #strength #strengthtraining #strengthworkout #coronaworkout #corinaworkouts #workout #workoutfromhome
The Final Count Down Overview: 4 blocks of work; 3 exercises in each block; Complete each exercise 10 times. Then, complete the same 3 exercises 9 times, repeating the cycle counting down until you reach 1 rep of each exercise . In single leg or side exercises, count 1 rep as completing both sides 1 time. So, 10 plyo lunges is 20 total lunges, 10 on the right and 10 on the left. #coronaworkout #noequipmentworkout #athomeworkouts #athomeworkout #wholebodyworkout #wholebodyworkouts #plyo #plyometrics #plyometricstraining #workoutfromhome
25 Minute HIIT Training without Equipment High Intensity Interval Training (HIIT) is one of the most effective and efficient ways to train. This 25 minute HIIT workout requires no equipment while burning between 200 and 300 calories. 💪🏻The Workout Plan💪🏻 Each block of work consists of 2 exercise combinations completed for 90 seconds. The first 30 seconds, complete the full combination. The second 30 seconds, complete the first exercise of the combination. The last 30 seconds, complete the second exercises of the combination. Then, REST for 30 seconds before continuing to the second exercise combination of the block. Repeat the block before moving on to the next block. #hiit #hiitworkout #hiitworkouts #hiitcardio #hiittraining #wholebodyworkout #cardio #noequipmentworkout #noequipmentneeded #noequipment #noequipmentworkouts #hiitpower #bodyweightworkout #coronaworkout
Grab a pair of dumbbells and get ready for a fabulous whole body workout. The workout is broken into 3 blocks. Each block of work focuses on a part of the upper body and incorporates lower body and core exercises. THE WORKOUT PLAN 💪🏻10-15 Reps of Each Exercise 💪🏻2-3x Each Block #sandybumfit #wholebodyworkout #wholebodyhealth #dumbbell #dumbbellworkout #dumbbells #dumbbellworkouts #upperbodyworkout #lowerbodyworkout #coreworkout #coronavirus #keepmoving #strength #strengthtraining #strengthworkout
Enjoy the fresh air with this picnic table workout. All you need is a set of dumbbells and a resistance band. This 45 minute workout includes both strength and cardiovascular exercises for a full body workout. The Workout Plan💪🏻 This workout breaks the exercises into 2 blocks. The first block focuses on push exercises to work the front of the body. Block 2 switches to pull exercises to work the back of the body. FOLLOW THESE STEPS TO SET UP YOUR WORKOUT 1️⃣Hook a resistance band around a table or bench’s leg. 2️⃣Set a timer for 1:30 minutes with 15 seconds rest. Interval Timer is a free app that will make this process simple and is available on all smart devices. 3️⃣Start with exercise 1 in block 1. When finished this exercise, complete the 1st cardio exercise. 3️⃣Alternate between the rest of the exercises in block 1 with the 1st cardio exercise. 4️⃣Repeat this pattern with same strength exercises but change the cardio to the 2nd cardio exercise for block 1. 5️⃣Then, move on to block 2 and use the same sequence. @sandybeach715 #sandybumfit #workout #workoutroutine #outdoorworkout #outdoorworkouts #cardio #strength #dumbbellworkout #dumbbells #dumbellworkout #resistancebandsworkout #resistancebands #benchworkout #picnictableworkout #strengthandcardio #coronaworkout #workoutoutside
✅First week of homeschooling. ✅no one expelled. 3 hours of recess and PE everyday allowed us to be outside more than we ever have and enjoy our beautiful neighborhood! #madelynjones #landonajones

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