Cheryl Pattyn
Cheryl Pattyn

Going for 4 Rounds!

All you need this week is 1 kettlebell or 1 dumbell if you don’t have a kettlebell at home or at your gym.

There are only 5 moves and the goal is to do 4 rounds, resting at the end of each round if needed.

If you have any questions about this weeks workout, don’t hesitate to message me – safely first.

  1. 20 kettlebell swings
  2. 15 goblet squats
  3. 10 reverse lunges/leg
  4. 15 lunge rows/side
  5. 20 high pulls

I have put pictures below so you can see what each exercise looks like.

Have a great workout this week!


 – kettlebell swing


 – goblet squats


 – reverse lunges (step back with the LT leg with KB in LT hand)


 – lunge rows


 – KB high pulls

Cheryl Pattyn
Cheryl Pattyn

Bada Boom, Bada Bing Circuit Workout

Well just as the name of this post suggests, and sticking to the theme of this months workout (quick, easy, no excuses), this workout will not disappoint.

You can do 1, 2 or 3 rounds depending on your time and level of fitness and there is no equipment needed making it a great travel workout too.

There are  only 10 moves, you will go through them in a circuit fashion taking a break when needed or at the end of the circuit.

If you  have any questions about this weeks workout don’t hesitate to reach out.

your coach.



10 jumping jacks (high or low impact)

10 burpees (elevate your hands onto a step, bench or stair to make the move easier)

10 squat jumps or total body extensions if you don’t want to jump

20 v-sit tucks with either both legs you can alternate single legs for an easier version

20 mountain climbers in total (10/leg)

20 calf raises (start flat footed, and come up onto your toes and back down)

30 ab Russian twists

30 jumping jacks

30 high knees or marching on the spot

1  minute wall sit



 – russian twist


 – wall sit

Cheryl Pattyn
Cheryl Pattyn

6 moves, 5 rounds = holiday ready!

So as the title says, you have 6 moves to do this week and you will aim for 5 rounds.  If 5 rounds seems to much, then do 2-3 rounds and keep adding on a round each time you do this workout to build up your strength and endurance.

You will need 1 KB or DB for swings, your pull up bars or a table to do pull ups on and a step or set of stairs close by for step-ups.

If you have any questions about this workout don’t hesitate to send me a message and I will get back to you ASAP!

Here we go…

15 kettlebell or dumbbell swings

10 push-ups

20 total walking lunges (with or without weight)

12 pull-ups

10 step-ups /leg

85 jumping jacks (if you don’t like to do jumping jacks, then feel free to substitute for running on the spot or skaters)


Aim for a total of 5 rounds taking a break when ever you need it.

Here’s to a fit, fun and fab holiday season 🙂


 – kettle bell swing


 – push-up


 – table pull-ups


 – step-ups (use a step or 1st or 2nd step on stair case)



Cheryl Pattyn
Cheryl Pattyn

Total body Ab circuit

You will notice in today’s workout that we are using total body movements to work the core.  I know that in my own training that when I am squatting or dead lifting I feel my abs like no tomorrow as they brace and tighten to hold my posture.

You don’t always need to hit the floor to work on your abs – you need to start working them harder in your full body movements and the heavier you go with your weight the more you will start to feel that 6-pack work.

You will need to count in this weeks workout – sorry no timer this time 🙂

  1. 10 front squats with a barbell, dumbbell or kettlebell
  2. pull-ups – as many as you can and you can use the table method if you don’t have a pull-up bar
  3. 20 kettlebell or dumbbell swings
  4. 10, 1-arm shoulder press
  5. rest

Work your way up to a total of 4 rounds.

Have a great workout this week!


 – front goblet squat


 – pull-ups


 – table pull-ups


 – kettlebell swing


 – 1-arm shoulder press


Cheryl Pattyn
Cheryl Pattyn

Quick and Easy!

As we get closer to the holiday chaos, I find the first thing to go is one’s health.  People no longer have time to eat, eat properly or get up and move.

I will be doing my best to post workouts that are quick and easy so there are no excuses this holiday season.

I don’t want anyone feeling like they need to set a New Years resolution – why?  Because you are already doing what you need to be doing on a daily basis!

You have only 3 moves to do.  You will set your interval timer for 45 seconds of work to 10 seconds of rest for 3 rounds.

  1. burpees
  2. DB push-up with a renegade row
  3. DB bicep curl to shoulder press

That’s it and we have hit all major muscle groups in less than 10 mins!

If you have any questions about this workout don’t hesitate to send me a message and I will get back to you ASAP!

Have a great workout


 – burpee


 – renegade rows (do a push-up between each row you do)


 – curl to press


Cheryl Pattyn
Cheryl Pattyn

Why Women Need To Lift Heavy

Although it has gained more popularity in recent years, weight training is still shunned by many women.

There are many reasons for this, ranging from finding that section of the gym intimidating, or the perennial fear of “bulking up.” First, let’s do away with that huge misconception: you will not “bulk up” if you lift weights. This is a fear that many women have, and it’s simply not true! It really comes down to hormones. Women produce more estrogen and less testosterone than men, making it virtually impossible for them to develop the kind of huge muscles you see on guys by the squat rack.

Still wondering if you should start strength training?

Here are some reasons that it might be one of the best moves for your fitness routine.

Weight Loss

Another reason that many women stick to the treadmill is that they’re trying to lose weight. Cardio is certainly key to weight loss—it’s one of the most effective ways to burn calories—but lifting can help you achieve weight loss goals, too.

When you start lifting weights, you boost your metabolism. People with more muscle and less fat have a higher metabolism—which also means that you need to be properly fueling your workouts. If you’re only doing cardio, you might lose weight but you won’t gain any muscle tone. Combining the two will give you a lean, sculpted body that will be both strong and sexy.

Strong Muscles, Strong Heart

Strong muscles do more than make you look good. Strength training has been shown to improve heart and lung function, reducing the risk of developing chronic illnesses like heart disease and type 2 diabetes. And if you already have diabetes, good news: resistance training can help you to maintain more stable blood glucose levels.

Bone Health

As women get older, they produce less estrogen and begin to lose bone density. That means that a simple fall at age 20 could end in a hip fracture at age 70. This could be the most compelling argument for women to weight train—strong muscles support good bone health, and help to prevent fractures. Weight training also helps to improve balance and coordination, making you less likely to fall in the first place. Some research has even shown that resistance training can help to improve bone density.

It’s never too soon to begin weight training, and it’s just as important to continue as you get older.

You’ll not only look and feel better, but you’ll also vastly improve your health.

If you need some guidance on how to start getting stronger muscles, better bone health and heart health then send me a message to set up a success session.

Cheryl Pattyn
Cheryl Pattyn

Calorie Torcher

For this week’s workout we are doing a 10 minute AMRAP/ladder combo (as many rounds as possible).  If you are wanting a longer workout then increase your AMRAP time to 15 or 20 minutes.

All you need is 1 kettlebell and a set of dumbbells.  If you don’t have access to any weights then I will give you some alternatives.

Remember to rest as needed and drink water as needed and I would recommend keeping track of how many rounds you get in so when you go back and do this workout another time you can try and beat your record.

Let’s get this done!

20 KB or DB swings

15 goblet squats

10 overhead shoulder presses

5 burpees

Simple, but effective and that’s what it’s all about.

Now if you don’t have any weights at home, then replace the swing with total body extensions, do body weight squats, push-ups instead of shoulder presses and the burpees are already an awesome body weight movement.

Have a great rest of the day and if you have any questions don’t hesitate to leave me a message.



  kettle bell swings


 goblet squats


  shoulder press




Cheryl Pattyn
Cheryl Pattyn

It doesn’t get any simpler than this

3 moves

20 minutes


I don’t know if I can make it any simpler.  If 20 minutes seems to long or if you are tight on time then feel free to reduce the time to your fitness level or time available.

Take breaks whenever you need it, grab water when you need some, this is simply you vs the clock.


Move #1 – 10 goblet squats

Move #2 – 15 kettlebell swings

Move #3 – 20 sit-ups


that’s it folks!

If you don’t have any DB or KB, then do body weight squats, total body extensions and sit-ups for the same number of reps.

Feel free to adjust weight heavier or lighter as you go along as well.

If you have any questions don’t hesitate to send me a message

coach Cheryl


 – goblet squats


 – KB swings


 – sit-ups


 – total body extensions (a squat jump without the jump)

Cheryl Pattyn
Cheryl Pattyn

3 Circuit workout

Hey everyone, hope you are all back on track from thanksgiving weekend 2 weeks ago!  Time to get the eating cleaned up and the workouts regular before Halloween and Christmas hit.

The better your habits are NOW, the easier it will be during those crunch times of family get together’s, staff parties and holiday baking.

My goal with your weekly workouts is to keep them as simple and time efficient as possible so there is no reason as to why you can not bust out a quick workout!


Alright, circuit #1:

7 kettlebell/dumbbell squats

10 push-ups (from knees or toes)



Circuit #2:

5 burpees (you can step or jump the feet back)

10 alternating reverse lunges/leg



Circuit #3:

1-arm KB swing LT

1- arm plank hold – 30 seconds Lt (from knees or toes)

1-arm KB swing RT

1-arm plank hold – 30 seconds RT (from knees or toes)



Cheryl Pattyn
Cheryl Pattyn


Hey everyone, so for this weeks workout, are you going to set a timer for a set length of time AND do a circuit.  The goal is to get the set number of rounds in before the timer goes off.  If you are not successful then you have something to strive for the next time you do this workout.

Part 1:

set your timer for 5 minutes with the goal of getting in 5 rounds of the 3 exercise circuit.

  1. goblet squat for 12 reps
  2. push-ups for 8 reps
  3. plank hold for 30 seconds

Once you have completed part 1, rest  until about 80% recovered then move onto part 2


Part 2:

set your timer for 4 minutes with the goal of getting in 6 rounds of the 2 exercise circuit

  1. deadlifts for 15 reps
  2. bent over rows for 6-10 reps ( can also do table pull-ups)

Once you have completed part 2, rest and then stretch it out.

Well there you have it folks.

Enjoy your workout!