I have two free workouts for you and a water detox challenge to increase your mood and energy.  First:  schedule 3 to 5 workouts this week and second:  drink my detox water.  If you are not working out at all, start with three workouts.  Keep it simple with a brisk daily walk, taking the stairs more and add both workouts below.  The detox water will cleanse your body, reduce inflammation, cut sugar cravings and speed up your metabolism.  Share this with a friend and do it together.  I dish out Trina’s Transformation Tidbits daily on Instagram so if you are an Instagram junkie like me, be sure to follow on Instagram here🙂

Detox Water Lemon Cayenne Recipe

Use a Blender or Vitamix:

  • The juice of 1-2 entire lemons
  • 3 small cubes of fresh ginger peeled
  • Cayenne pepper to taste * it’s spicy so add a bit at first
  • Pitcher, mason jars or water bottles to store it

How to Make it: 

  • Squeeze the lemon and remove seeds
  • Peel and cut the ginger in small cubes *I like 3-4 small ones
  • Fill blender with half filtered water
  • Add lemon and ginger into blender
  • Blend until the chunks are gone
  • Strain it into a jug to remove the excess pulp
  • Fill your pitcher, mason jars or water bottles with more filtered water
  • Use hot or cold water depending on your preference

Before I invested in a blender, I made it by shredding the ginger and putting it in a pitcher, mason jars or water bottles.  Drink daily!

Workout #1 – Download this 10 minute Calf and Core Quickie 


Workout #2 | Booty, ABS and Cardio Challenge

Trainer Trina’s Tips

  • Always WARM UP first and foam roll if possible *Goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
  • Listen to your body, complete full range of motion
  • Never work through pain, progression is the goal
  • Don’t sacrifice form for speed
  • Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
  • Schedule your workouts as an appointment in your calendar
  • Rest days are important and stretching is a MUST

Move #1 Jab Cross with Dumbbells

  • 20 total:  10 reps each side
  • Start with light weights
  • Chest up, shoulders back and down core tight
  • Switch lead leg at 10

Move #2 Hammer Dumbbell Curls

  • 10 reps
  • Elbows at your sides, palms face in and curl up towards your chest focusing mainly on your biceps with no momentum
  • Take a staggered stance with the legs for better back support

Move #3:  Single Leg Hip Thurst

  • 10 single leg hip thrusters with a mini band on floor or bench
  • Advanced progression: use a stability ball
  • Focus on the Booty / glutes and hamstrings, keep the spine straight

Move #4: Mini Band Squat Jacks

  • 16 mini band squat jacks reaching touchdown and used different. She’s with your arm
  • 10 single leg assisted pistol squat with stability ball
I did 5 rounds.  Take rests when you need it and push hard when you can.  Always have great form!

More Fit4Females Goodies 4 You!

Get your calendar and schedule champ!

Trina xo

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