Fast & Free | My Go-To Fitness Routine

by simplytira

Simply Tira My Go-To Fitness Routine

Fast & Free | My Go-To Fitness Routine

Well…I have to say, my summer has been off to a great start!

Between the BBQ’s, patio drinks and some great beach days, I’ve really been enjoying myself.  Although, with all the fun, that usually means my fitness takes the biggest hit.  At least, that’s what I realized as when August suddenly arrived.  With only two weeks left until my summer vacation to the West Coast…and a 6km Mud Hero race, I decided I had to get back to it!

The difficult part is there is so much information out there about health and wellness and so many people claiming to have the answers for achieving the “perfect” body.  But, I have never found there to be a one size fits all answer.  I believe it’s just important to find what you enjoy and what helps to keep you motivated!


I wish that slipping into these new Fast & Free leggings from LuLu Lemon was enough to keep my butt in shape, although unfortunately that’s not the case.  I CAN SAY though that they are perfect for helping you to look polished no matter what your fitness regime.

Coming from a figure skating background, I have continued to find that joining a sport/class has to be one of the best ways to stay in shape.  However, with my current schedule causing me to be away too much, I have not been able to make that commitment.

So lately, I have had to find a simple but effective workout that I can do just about anywhere.  And so can you!

The full routine I’ve listed below can be customized to whatever level you are at.  If you’re using a treadmill for the beginning cardio instead of running outdoors, simply increase or decrease the incline level.  I also use 10 pound ankle weights and a medium level restriction band around my thighs for the remaining exercises, that can also be customized for your desired difficulty.

Now there’s no excuses…right?

Simply Tira My Go-To Fitness Routine

One Hour Full-Body Workout


  • 1-1.5 mile run.
  • If using a treadmill rather than outdoors, I set my incline to a level 5.  I then start with a 3.5 pace warmup for approx. 1 minute, then a constant pace of 4.5 til I hit my desired distance.  For cool down, I decrease my pace back to 3.5 for 1 minute and then to a 3 for 1-2 more minutes.  Running time ranges between 15-20 minutes total.



  • 30 Regular Sit-Ups
  • 20 Regular Crunches
  • 20 Crunches with Legs Elevated
  • 30 Bicycle Crunches
  • 30 Second Flutter Kicks
  • 45 Heel Touches
  • 45 Russian Twists
  • 20 Reverse Crunches
  • 30 Side Plank Pulls (Left & Right)
  • 30 Second Side Plank Hold (Left & Right)
  • 45 Plank with Oblique Twists (Hip Dips)
  • 30 Side Crunches with Legs Elevated (Left & Right)
  • 15 Pushups (Split If Necessary)



  • 30 Dead Lifts (45lb Bar)
  • 45 Calf Raises
  • 30 Pulsing Squats
  • 20 Lunges (Left & Right)
  • 30 Regular Glute Bridges
  • 20 One Legged Glute Bridge (Left & Right)
  • 30 Close Knee Glute Bridge
  • 30 Clamshell Glute Bridge
  • 20 Donkey Kicks (Left & Right)
  • 15 Alternating Frog Kicks
  • 20 Regular Frog Kicks
  • 30 Second Booty Flutter Kicks
  • 20 Booty Toe Taps



  • I love stretching! I strongly believe that stretching out your muscles is just as important as the rest of your workout.  There are so many health benefits including increased blood flow, increased performance in physical activities, improved posture that reduces tension causing back pain and it even helps to relieve stress.  So if you want to keep your muscles long, lean and healthy, then definitely don’t skip this step after your next workout.
  • Here is a great video showing some key stretches I regularly use.  → 15 MIN. FULL BODY STRETCH (Cool Down)

P.S. Check out this great video for a unique core exercise! Skip to 03:13 for exercise demo. → How To Get A SMALLER Waist With One Exercise // THE STOMACH VACUUM

Simply Tira My Go-To Fitness Routine

Simply Tira My Go-To Fitness Routine

Simply Tira My Go-To Fitness Routine





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