Working out with Evolve Fitness has been one of the most positive things I’ve done for myself in years. I wrote about my experience and why I love being at a women’s only gym here, and if you are looking for a gym in Sioux Falls I could not recommend Evolve Fitness more! I’m almost 4 months into my journey, I’ve lost 7 pounds and I’m steadily gaining strength and improving fitness, which is something I’m really proud of. I also know if I wouldn’t have made the leap of hiring a personal trainer, I probably wouldn’t be where I am today. I have the privilege of working out with Brook Ver Meer, who is the owner of Evolve Fitness. She is so positive and fun while seriously whipping my butt into shape. (literally!)
Because not everyone has the opportunity to work out with Brook every week, we wanted to share one of my typical workouts that is really easy to integrate into your own workout routine. Because my work schedule is often inconsistent, this workout is really easy to do on your own or while you’re traveling, which is really important for me. For my workouts, we mostly focus on strength circuit training, and I’ve recently started adding HIIT cardio 3-4 times per week.
If you are interested in building your own training program or nutritional program, but don’t live in Sioux Falls or are a member of a different gym, Brook can also help with that. You can shoot Brook a note if you’re interested, or let me know… I’m more than happy to connect you!
Workout With Brook at Evolve Fitness
You can do this workout in 2 different styles, sets & reps or circuit style. If doing sets and reps, I would recommend 4 sets of 10-12. You want to make sure the weight is challenging, and you should struggle to get the last few reps without sacrificing form.If you’re doing circle style, you will want to complete one exercise after another, repeating 4-5 times. Doing 30 seconds of work, 15 seconds of rest between.
1. PlanksThis is particular exercise is mostly core, but full body. Make sure to keep the body as flat as possible, and keep those buns out of the air! 😉 Make sure your core is tight, and you are breathing. With Sarah, she is very good at planks, so we would not do any less than 1 minute for those.
2. Ins & Outs
This is another core workout. To make this more challenging for Sarah, we have her do it on the bosu. This involves more balance and really engages the core. If you don’t have access to a boss, you can certainly do this on a box or bench with the same results. To complete the move, straighten your legs out and then crunch back in. When you’re working your abs, it’s really important to focus on the mind to muscle connection.
3. DipsWith this exercise, we are working those triceps! Sarah likes nice sculpted arms, so I try to always incorporate a tricep exercise. You can use a box, chair or bench for these. Make sure you keep your back close to the box. You do not want to over extend your elbow! This should only be a 90 degree movement. Pro Tip: The further you move your legs away, the more difficult the exercise.
4. Front Lunge and Curl
We have two things going on here- alternating front lunges combined with a bicep curl. With the front lunge, you want to make sure your front knee does not go past your toe. I am lucky with Sarah because her form is always spot on. Once you have stepped forward into your lunge, do a bicep curl, step back from the lunge and lower out of your bicep curl. When counting these as sets/reps, if doing 10 reps, that would be 10 per leg. Dont short yourself!
5. Front Shoulder Raise
Front shoulder raises are done as doubles, meaning both arms at once, but you can certainly do them alternating if needed. Make sure you are concentrating on pulling from the shoulders, come up to lateral raise, then back down. Keep the movement controlled both ways. This should burn!
Since this full body work out doesn’t incorporate cardio, I would recommend completing a cardio session of your choice after this workout. Sarah’s been doing 20-25 minutes of HIIT cardio, which promotes fat burning which is one of her goals.
Thank you to Evolve Fitness for providing a membership and personal training discount in exchange for consideration. All opinions expressed are explicitly my own.