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.
September 17, 2019September 17, 2019 Sandy

Tone Your Arms without Heavy Weights: Mini Resistance Band Series Part 2

September 1, 2019September 1, 2019 Sandy

Get Lean, Strong Legs: Mini Resistance Band Series Part 1

August 16, 2019 Sandy

Resistance Band HIIT Workout

May 27, 2019 Sandy

Plyometric Workout: Tabata Style

February 9, 2019February 9, 2019 Sandy

Love Your Heart: Cardiovascular Training

February 1, 2019February 2, 2019 Sandy

February: Love Your Heart

December 24, 2018December 24, 2018 Sandy

Christmas Workout

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Toning and strengthening the arms doesn't need to involve heavy weights or cables. Whether you are traveling, working out from home, or just want another option to the weights and machines offered the gym, the mini resistance band can certainly provide various options to tone up your arms. 💪🏻 THE MINI BAND UPPER BODY EXERCISES (with a touch of lower body) 
1️⃣Squat with Overhead Raise
2️⃣Deadlift to Upright Row.
3️⃣Lat Pull Down with Lunge. 
4️⃣Side Lunge with Row. 5️⃣Chest to Tricep Push-up 
6️⃣Tricep Press 
#sandybumfit #ssndybumfitness #miniresistancebands #minibands #upperbodyworkout #upperbody #strengthtraining #travelingworkout #workoutonthego
Where is the world am I? One of my favorite things when I go to a new place is to run and take myself on a tour of the land. It’s a great way to explore a new place and get your workout on💪🏻 If you don’t like running, walk or bring a bike! SO, WHERE DO YOU THINK I AM? #sandybumfit #sandybumrun #whereamIrunning
Do you want lean, strong legs? All you need is a mini band! 1️⃣Alternating Lunge 2️⃣Squat to Curtsy Lunge 3️⃣Squat to Abductor and Glute Raise 4️⃣Knee Drive Forward and to the Side 5️⃣Hip Bridge with Abduction 6️⃣Hip Bridge Walk Out and In #sandybumfit #miniband #resistanceband #legworkout #legday #vacationlegs #vacationworkout #exercise #workout #minibandworkout #bandworkout
Whether you workout at the gym, home or you’re traveling, this workout is guaranteed to, quite literally, kick your behind. Combining various exercises in a High Intensity Interval Training (HIIT) style workout will increase your cardiovascular fitness and muscular strength. All you need is a resistance band and a timer. The Workout Design❤️💪🏻❤️💪🏻 There are 4 exercises in each block alternating between cardiovascular ❤️and strength💪🏻. Complete each exercise in the block for 1 minute followed by 15 seconds of rest. Repeat the block twice before beginning the next block. #sandybumfit #sandybumfitness #vacationworkout #resistancebandsworkout #resistancebands #resistancebandworkout #hiit #hiitworkouts #hiitworkout #hiittraining #hiitworkout #strength #cardio
Plyometric training increases strength, power, and cardiovascular fitness. Further, minimal time and equipment is needed to reap the benefits of plyometric training. Be sure to take options and stretch to decrease the risk of injury. Use the format above and the demo video to complete the plyo metric workout and burn a ton of calories! https://sandybumfit.com/2019/05/27/plyometric-workout-tabata-style/ #plyo #plyoworkout #tabata #sandybumfit #sandybumbumfitness #noequipmentworkout
JUST MOVE! Just 30 minutes a day can decrease your risk of heart disease. There is no need to jump on a treadmill and sprint, moderate exercise of 150 minutes a week is recommended by the American Heart Association. If sprinting is your style, you only need 75 minutes of vigorous activity a week to see similar health results. ❤️Moderate vs. Vigorous Activity. Exercise intensity can be determined based on your heart rate, breathing rate and how you feel. The higher your heart rate and breathing rate rise, the harder you are working. A heart rate monitor can be purchased to quickly determine your heart rate during exercise. The American Council on Exercise provides a quick tool to estimate target heart rate zones based on your age and fitness level. Find My Target Heart Rate If you don’t have a heart rate monitor, you can determine the intensity based on how you feel, known as your rate of perceived exertion or RPE. RPE is based on how YOU feel doing a particular exercise. Depending on your fitness level, certain exercises may feel vigorous for one person and moderate for another. ❤️Heart Healthy Exercise Any movement will provide some benefit for your heart. However, 30 minutes of moderate to vigorous activity on most days of the week provides additional benefits for combating heart disease. Cardiovascular exercise causes the heart rate to increase and over time creates physiological changes that decrease your risk for heart disease. Exercise does not have to take place at a gym or on a piece of equipment. Taking a walk outdoors, hiking, swimming, and biking are excellent ways to fit your cardio into your routine. You can even complete exercises indoors. There are many online programs available for working out from home, some are even free. If you are heading to the gym, there are many options available. If your gym offers group fitness classes, check out some of these and ask an employee for the best classes for you!

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Past Posts

  • September 2019
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  • December 2018
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