Tag: workout

Workout Programs

Pump Your Pumpkin: Fall Booty Workout Program

Corie Muldoon

Improve your posture, shape your booty, and boost your confidence.

This 6-week program is perfect for beginners and athletes looking to add a booty routine to their workout plan. No equipment is needed!

Start this program anytime, all you need is: 30 minutes, 3 days a week

And this can be done anywhere! Home, gym, work, park, hotel room, etc

During these next few weeks, we’ll use targeted exercises to build your glute and core muscles. Let’s get pumping!

Pump Your Pumpkin

10 Rules to Live By
Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

10 Rules to Live By

You are the x factor. What you put in, is what you get out

What you eat and do with your free time matters:

  • Drink plenty of water
  • Eat protein, fiber, vitamins, minerals
  • Get enough sleep
  • Cut out alcohol
  • Avoid junk food at all costs
  • 30 minutes of movement daily
  • Build a positive mindset
  • Keep your circle tight
  • Be mindful of what you say ‘yes’ to
  • Filter what content you consume

Week 1: Ignite

Kick-start your journey with foundational exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Upper Glutes

Full Glutes

Lower Glutes

Week 2: Sculpt

Build strength with these essential moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Glute Shape

Glute Burn

Glute Lift

Week 3: Intensify

Intensify your workout with advanced exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Upper Glute Focus

Full Glute Blast

Lower Glute Focus

Week 4: Stabilize

Engage your core for enhanced glute activation

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Core-Glute Combo

Core Strength

Glute Stability

Week 5: Energize

Boost your glutes with explosive moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Power Glutes

Glute Endurance

Dynamic Glutes

Week 6: Radiate

Refine your glutes with targeted exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 3 rounds, 60-second rest between sets

Glute Definition

Full Glute Perfection

Glute Lift

10 Tips for Best Results

  1. Take 5-minutes to warm up & cool down
  2. Keep movements slow and controlled
  3. Engage your core and glutes throughout exercises
  4. Use a booty band to add more resistance
  5. Restart at week 1 once you finish week 6 to keep going
  6. Try to get in a 20-minute cardio session daily
  7. Add in a 15-minute upper body workout 3 times a week
  8. Add in flexibility, mobility, & yoga to your weekly routine
  9. Bump up cardio as the weather gets warmer
  10. Save this blog, send to a friend, find a workout partner

And there you have it! A simple, effective, and totally free six-week workout program to help you achieve the booty of your dreams!

Remember to stay consistent, listen to your body, and celebrate your progress along the way. Email corebycorie@gmail.com if you have questions, etc.

Share Your Progress!

✨ Tag @corebycorie on social media so we can follow your journey! Use and follow our hashtag #corebycorie to share with the community ✨

Pump Your Pumpkin

Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

Movement, Wild Life Awareness

Move Like the Animals: Fitness Lessons from Wildlife

Corie Muldoon

Estimated read time: 2 minutes

Wild animals showcase perfect movement patterns that build strength, flexibility, and endurance naturally.

Nature’s Perfect Workout Plan

Animals don’t exercise… they simply move as their bodies were designed to. By mimicking these natural movement patterns, we can restore our own physical vitality and prevent common injuries.

Cat Stretches: Start each day with cat-cow stretches, just like felines do upon waking. This spinal mobility work prevents back pain and improves posture.

Bear Walks: Get on all fours and walk forward, keeping your knees slightly off the ground. This full-body movement builds core strength and shoulder stability that desk jobs destroy.

Frog Squats: Deep squats mimic how frogs rest and move. Hold for 30 seconds to improve hip mobility and leg strength while countering the effects of sitting.

Eagle Balance: Stand on one leg with arms spread wide, like an eagle surveying its territory. This challenges your balance and strengthens stabilizing muscles.

Creating Your Wild Workout

Morning Movement: Spend 5 minutes moving like different animals upon waking. This gentle activation prepares your body for the day better than jumping straight into high-intensity exercise.

Nature Breaks: Every 2 hours, do one animal movement for 1 minute. This combats sedentary lifestyle effects and keeps your body limber throughout the day.

Evening Wind-Down: End with gentle cat stretches and deep breathing, mimicking how animals naturally restore themselves before rest.

The Wildlife Connection

The more you move like animals, the more you understand their physical needs and capabilities. This embodied empathy often translates into better decisions about wildlife conservation and habitat protection.

This Week’s Challenge

Choose three animal movements and practice them daily. Notice how your body feels different when you honor its natural movement patterns instead of forcing it into unnatural positions.

Movement, Seasonal - Spring

Outdoor Fitness: Taking Your Workouts Outside After Winter

Corie Muldoon

After months of indoor workouts, spring finally invites us back outside!

Transitioning your fitness routine from the controlled gym environment to the great outdoors requires some adjustments, but the benefits:

  • Fresh air
  • Vitamin D
  • Changing scenery

…make it well worth the effort.

Why Take Your Workout Outside?

Outdoor exercise offers unique advantages over indoor workouts:

  • Natural vitamin D exposure improves mood and immune function
  • Varied terrain challenges different muscle groups
  • Changing scenery reduces exercise boredom
  • Research shows outdoor exercise can feel less strenuous while burning more calories

Smart Transition Tips

1. Start gradually: Begin with 20-30 minute sessions as your body adapts to different temperatures and terrain.

2. Layer appropriately: Spring weather can be unpredictable. Wear moisture-wicking base layers and bring a light jacket you can remove as you warm up.

3. Modify your routine: Convert gym exercises to outdoor versions. Swap treadmill runs for trail jogs, or stationary bikes for cycling paths.

4. Fuel yourself: Stay hydrated, and consider adding LMNT or Tailwind to your water bottle for longer cardio sessions.

5. Embrace the elements: Use nature as your equipment—park benches for step-ups, hills for resistance training, or trees for balance exercises.

Simple Outdoor Workout Ideas

  • Park circuit: Alternate between walking, jogging, and bodyweight exercises like squats, lunges, and push-ups against benches.
  • Stair workouts: Find local stadiums or public stairways for powerful cardio and lower-body training.
  • Nature walks: Start with brisk walking before gradually incorporating light jogging intervals.
  • City date days: Put on your favorite running shoes and explore new areas of your local city or town.

Remember, consistency matters more than intensity. The joy of moving outdoors after a long winter can reinvigorate your fitness journey and help you build sustainable healthy habits.

Are you looking forward to more outdoor workouts!? What’s your favorite way to get active outside? Leave a comment to share with the group and inspire others!

Workout Programs

6 Weeks to Perky Cheeks: Bodyweight Workout Program

Corie Muldoon

→ Download 6 Weeks to Perky Cheeks PDF ←

Improve your posture, shape your booty, and boost your confidence.

This 6-week program is perfect for beginners and athletes looking to add a booty routine to their workout plan. No equipment is needed!

During these next few weeks, we’ll use targeted exercises to build your glute and core muscles.

You can start this program anytime, all you need is:

  • 30 minutes, 3 days a week

And this can be done anywhere:

  • Home, gym, work, park, hotel room, etc

Remember: when you’re on the program, be on the program.

6 Weeks to Perky Cheeks

10 Rules to Live By
Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

10 Rules to Live By

You are the x factor. What you put in, is what you get out.

What you eat and do with your free time matters:

  • Drink plenty of water
  • Eat protein, fiber, vitamins, minerals
  • Get enough sleep
  • Cut out alcohol
  • Avoid junk food at all costs
  • 30 minutes of movement daily
  • Build a positive mindset
  • Keep your circle tight
  • Be mindful of what you say ‘yes’ to
  • Filter what content you consume

Week 1: Ignite

Kick-start your journey with foundational exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Upper Glutes

Lower Glutes

Full Glutes

Week 2: Sculpt

Build strength with these essential moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Glute Shape

Glute Lift

Glute Burn

Week 3: Intensify

Intensify your workout with advanced exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Upper Glute Focus

Lower Glute Focus

Full Glute Blast

Week 4: Stabilize

Engage your core for enhanced glute activation

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Core-Glute Combo

Glute Stability

Core Strength

Week 5: Energize

Boost your glutes with explosive moves

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Power Glutes

Dynamic Glutes

Glute Endurance

Week 6: Radiate

Refine your glutes with targeted exercises

  • Duration: 30 minutes, Monday Wednesday Friday
  • 2 rounds, 90-second rest between sets

Glute Definition

Glute Lift

Full Glute Perfection

10 Tips for Best Results

  1. Take 5-minutes to warm up & cool down
  2. Keep movements slow and controlled
  3. Engage your core and glutes throughout exercises
  4. Use a booty band to add more resistance
  5. Restart at week 1 once you finish week 6 to keep going
  6. Try to get in a 20-minute cardio session daily
  7. Add in a 15-minute upper body workout 3 times a week
  8. Add in flexibility, mobility, & yoga to your weekly routine
  9. Bump up cardio as the weather gets warmer
  10. Save this blog, send to a friend, find a workout partner

And there you have it! A simple, effective, and totally free six-week workout program to help you achieve the booty of your dreams!

Remember to stay consistent, listen to your body, and celebrate your progress along the way. Email corebycorie@gmail.com if you have questions, etc.

Share Your Progress!

✨ Tag @corebycorie on social media so we can follow your journey! Use and follow our hashtag #corebycorie to share with the community ✨

6 Weeks to Perky Cheeks

Week 1: Ignite
Week 2: Sculpt
Week 3: Intensify
Week 4: Stabilize
Week 5: Energize
Week 6: Radiate
10 Tips for Best Results

→ Download 6 Weeks to Perky Cheeks PDF ←

General

Getting Started Today with Zero Money

Corie Muldoon

You don’t need money to start your fitness journey. Here’s how:

No-Cost Fitness Essentials

1. Bodyweight exercises: squats, push-ups, lunges, planks and more

2. Outdoor activities: walk, jog, hike or explore local parks and trails

3. Free online resources: YouTube fitness channels, workout apps and online communities

Free Fitness Resources

YouTube Fitness Channels

1. Yoga With Adriene: Gentle flows and challenging routines.

2. Fitness Blender: Varied workouts for all levels.

3. Blogilates: Pilates-inspired exercises.

Workout Apps

1. Nike Training Club: Guided workouts and training plans.

2. JEFIT: Exercise database and workout tracking.

3. 7 Minute Workout: Quick and effective routines.

Online Communities

1. Reddit’s r/fitness: Supportive community and advice.

2. Facebook fitness groups: Connect with like-minded individuals.

3. Newsletters: Daily and weekly tips in your inbox.

Low-Cost Equipment Alternatives

1. Water bottles as dumbbells: Fill and use for resistance.

2. Resistance bands: Cheap and effective.

3. DIY pull-up bar: Use a sturdy bar or ledge.

Budget-Friendly Nutrition

1. Meal planning: Plan meals, reduce waste and save.

2. Grocery shopping: Buy whole foods, avoid processed.

3. Cooking at home: Healthy meals on a budget.

Mindset Shifts

1. Focus on progress, not perfection: Celebrate small wins.

2. Set achievable goals: Start small, build momentum.

3. Find accountability: Workout buddy or online community.

Getting Started Today

1. Schedule a workout: Commit to a time and day.

2. Find a workout buddy: Motivation and support.

3. Track progress: Journal or mobile app.

Extra Tips

1. Consult a doctor: Before starting a new program.

2. Listen to your body: Rest when needed.

3. Stay consistent: Make fitness a habit.

4. Take progress pictures: Stay inspired along the way.

Overcoming Obstacles

1. No time: Start small, 10-minute workouts.

2. No motivation: Find a workout buddy or reward system.

3. No knowledge: Online resources and fitness communities.

Success Stories

Share your fitness journey and inspire others!

Tag us in your fitness progress!

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