Home / FitWithMeShelby Workouts
@FitWithMeShelby workouts come in a variety of styles. Her exercise plans are inspired by upcoming races and take into account moves from crossfit, yoga, pilates, zumba, and more. Plus, she keeps her workout plans fresh and interesting so that athletes of all kinds -- from the body-builder to the casual racer -- stay motivated. Hitting up all the muscle groups like Glutes, Biceps, and Quads, these workouts, which sometimes are a quick 15-minute circuit and other times last just under an hour, make fitness way more fun.

This week it’s all about that one-two step! What better way to prepare for short shorts and mini skirts than with a leg-leaning workout you can do on any set of stairs? Yeah, I couldn’t think of anything either! So, let’s get out and go! The higher the steps the bigger the burn, so I headed over to Red Rocks Amphitheater to kick this workout off. Take pictures and tag #FNLfit to show me your favorite stair sets!

1. Stair Lunge

Stair Lunge with @FitWithMeShelby

A Think of yourself in a typical lunge, only your back leg is on top of a step. Make sure that the forward knee is directly above your toes. B Using all of the muscles in your forward leg, lunge downward until your knee is at a 90-degree angle, still directly over your toes.

Quantity: 15 lunges per side

2. Jump Squat

Jump Squat with @FitWithMeShelby

A Squat at the bottom of the step. B Jump up and land in a squat on top of the step. Jump back down and repeat.

Quantity: 15 reps

3. Alternating Jumps

Alternating Jump with @FitWithMeShelby

A Start with your right foot on top of the step, left foot planted below. B Jump up, switching feet mid-air. C Land with your left foot on top, right foot below. Continue jumping without stopping for the full set.

Quantity: Jump until each foot hits the top 15 times

4. Extended Step-Up

Extended Step Up with @FitWithMeShelby

A Begin with your right foot on top of a stair, left foot planted below. B Using your Glute muscles, lift your left foot up, and tuck your leg toward your chest. Repeat on the same side for the full set, top foot should never move.

Note: No cheating! Avoid using your momentum to lift your leg. Go slow to keep your muscles engages through the full range of motion!

Quantity: 15 step-ups per side

5. Sidewise Stair Run

Sidewise Run with @FitWithMeShelby

Run up a flight of stairs, sidewise! Length of the stair set is your choice, just make sure to do it 3 times leading with the left side, and 3 times with the right!

Complete 3 full rounds of this circuit, and you’re good to go for legs like Ciara!

Purple is the color of royalty, and that is exactly what you are! Treat yourself to some new gear from Finish Line:

Music: Ananda Photos: Chandler Kim

Push Up B with @FitWithMeShelby

Summer may be approaching at what feels like lightning speed, but there is still plenty of time to tone up before the long sultry days become the regular. My last workout used a foam roller to build up strength in the core and throughout the body. This week, we are going to make those results pop by increasing heart rate and body temp to tone up and slim down!

1. Sprint

Sprints with @FitWithMeShelby

Ready, set, GO! It’s all about a lot of speed, a little rest, and then repeat.

Quantity: 20-second sprints with 10-second rests for 3 minutes total

2. High Knees

High Knees with @FitWithMeShelby

A Begin with your palms facing down in front of you and your right knee touching your right hand. B Jump up and down, alternating knees to the same sided hand.

Quantity: 3 rounds of 30 seconds on, 5 seconds of rest

3. Push Ups

Push Ups with @FitWithMeShelby

A A classic that never fails! Start in a high plank, be sure your back isn’t curved or concave, and place hands under shoulders. B Use your chest muscles to lower your body to the ground and back up. Feel free to make this a little easier by completing them on your knees.

Quantity: 3 sets of 10

4. Handstand Arch

Hand Stand Arch with @FitWithMeShelby

Increase flexibility and strength with this one! Get into a handstand against a wall, and then walk your hands a little bit back. Next, arch your back until your booty hits the wall. The more you practice, the further from the wall and the deeper of an arch you’ll get.

Quantity: Hold the handstand 1 time for as long as you can stand!

5. Booty Bridge

Booty Bridge with @FitWithMeShelby

A Rest one leg on a ledge, the other extended straight up, foot arched. B Squeeze your Glutes as you lift your hips until your body is in a straight-line neck to knee.

Quantity: 3 sets of 10 per side

6. Wall Sit

Wall Sit with @FitWithMeShelby

Finish strong by firing the Quads! Rest your back against a wall with knees bent at 90 degrees like you’re sitting in a chair.

Quantity: 3 rounds holding for 30 seconds, resting for 10 seconds

 

There ya have it, the air is getting hotter and so is that bod (inside and out!). The dip-dye trend is showing up everywhere, and I am not mad about it! To snag these awesome leggings and the rest of my outfit, follow the links below. Show me what you’re up to in all things fitness with #FNLfit!

Music: Ananda Photos: Chandler Kim

The foam roller was originally invented for Self Myofacial Release (SMR), a big mouth full that means reawakening muscles to improve function and reduce soreness. Jargon aside, let’s use this tool to for a new kind of workout. This one has your core engaged for every second of it because you have to stabilize as you move. Although it takes only 10 minutes, you’ll feel like you just worked your abs for an hour afterwards! Amazing, right?! Complete one round of each exercise, that’s really all it takes!

1. Kick Backs

Kick Backs with @FitWithMeShelby

A Stabilize your hands on the roller horizontally as if you are going to do an elevated push up. B Bring your left knee to your right elbow. C Kick your left foot straight back. Continue this motion for the full set.

Quantity: 10 kicks per side

2. Up-Dog Up-Down

Roller-Dowg Up-Downs with @FitWithMeShelby

A Start off in forearm plank, feet should be resting on top of the roller. B Using one arm at a time, lift yourself into an upward-dog position (see video for further clarification). Each time you hit B, it is one rep.

Quantity: 10 reps

3. Tricep Dips

Tricep Dips with @FitWithMeShelby

A Begin in a triangle shape with your arms behind you on top of the roller, making a 90-degree angle with the ground, your body extended straight out, with hips up. B Bend your elbows until your butt hits the ground, then return to A.

Quantity: 10 dips

4. Crunch Roll

Crunch Roll with @FitWithMeShelby

 A Find a low V-sit, foam roller resting horizontally at your ankles. B Crunch your upper body forward as you roll your lower body back until the foam roller is at your toes.

Quantity: 10 crunches

Beware, this workout has been known to cause rock-hard-abs! Fit it in anywhere anytime, takes less than 10 minutes. Show me your progress with #FNLfit!

Mint is a MUST for summer, and these new Flyknits are on-point. Check out the links below to join me on the teal-wagon!

Nike X @FitWithMeShelby 4

Music: Ananda Photos: Chandler Kim

Is summer sneaking up on you as fast as it is for me? Long sunny summer days are well on their way. Excited? Me too! To keep the hype high and get you even more pumped up, I created this quick summer slim down workout so you can be confident diving right in.

1. Tricep Dips

Tricep Dips with @FitWithMeShelby

A Find a ledge or chair and angle your body toward it so that it is in a straight line when your arms are also straight. B Bend your elbows bringing your butt toward the ground and use only your tricep muscles to return to A.

Quantity: 30 seconds

2. Stair Sprints

Stair Sprints with @FitWithMeShelby

Let’s get that body warmed up! Run stair sprint for 60 seconds.

3. Barre Squats

Barre Squat with @FitWithMeShelby

Inspired by Barre Method and ballet, A starts on your tip-toes about 6 inches apart, heals touching. B Squat down as low as you can, keeping your weight back in your Glutes.

Quantity: 30 seconds

4. Glute Crunch

Glute Crunch with @FitWithMeShelby

A Begin on all fours, hands and knees shoulder-width apart. B Bring your right knee to your left elbow. C Kick your right leg back and up as high as you can.

Quantity: 30 seconds per side

5. Forward Crunch

Forward Crunch with @FitWithMeShelby

A Lay on your back and stabilize your feet on a wall or ledge in front of you, hands behind your head. B Using only your abdominal muscles, crunch your crore forward and up just enough to make your abs contract.

Quantity: 25 crunches

Complete 3 rounds of this circuit and get prepared to brighter, slimmer days. The countdown has begun!

Gradient patterns and patterns ingeneral are always a favorite of mine, so I was immediately drawn to these awesome Nike Air Max Theas and what goes better with black and white than red, right? To get my look follow these links!

 

Music: Ananda Photos: Chandler Kim

As the winter starts to clear and the weather warms up, the layers must come off. I’m not talking about just the clothing layers … How about that little layer or two of unwanted body fat put on over the last couple months during hibernation? Follow this HIIT (High Intensity Interval Training) workout inside or outdoors, and be back at your best in no time!

HOW IT WORKS:

Do each move for 30 seconds with a 10 second rest period between each exercise. You’ll complete the circuit 5 total times, resting for 1 minute between each round.

Estimated time: 20 minutes

WORKOUT:

1. Jog or Sprint

Running with @FitWithMeShelby

Either on a treadmill or outside, sprint or jog. The faster your pace, the higher your heart rate will be, and you’ll burn more calories.

Tip: Take it one step further by running up stairs.

2. Push Ups

Push Ups with @FitWithMeShelby

A Start off in a high plank position, arms straight and hands below shoulders. B Bend at the elbows until there is about a fist’s distance between you and the floor. C If traditional push ups are too difficult, feel free to do this portion on your knees!

Tip: Progress the move by widening or shortening the distance between your hands.

3. Side Lunge

Side Lunge with @FitWithMeShelby

A Begin standing straight, hands linked in-front of you. B Step to the side, and sit into your heals until your knees are bent at a 90-degree angle over your toes. C Stand back up. D Step to the opposite side, and repeat the movement.

Tip: Take your sit a little deeper for added difficulty, just remember to keep all your weight in your heals to avoid tension in your lower back.

4. Reverse Crunch

Reverse Crunch with @FitWithMeShelby

A Lay on the ground, holding either a pole or heavy weight behind you. B Crunch your knees up toward your chin. C Engage your core, and shoot your feet upward until your legs are perpendicular with the floor, and then come back down to C, then to A.

5. Wall Sit

Wall Sit with @FitWithMeShelby

Practice this workout at least 3 times per week, and pair it up with my slimming Tea-Tox recipe for optimal results!

 

BONUS TEA-TOX RECIPE!

Tea-Tox Ingredients with @FitWithMeShelby

Detoxing your body is a quick and heathy way to shed a few pounds. Clean up your diet by removing processed foods and add in this simple Tea-Tox recipe I developed! Drink it in the morning and at lunch. It does contain caffeine, so keep that in mind when choosing how late to sip! 

INGREDIENTS:

  • Green tea bags
  • Ginger tea bags
  • Fresh mint leaves
  • Fresh cucumber
  • Fresh Lemon

DIRECTIONS (for 1 cup):

1. Muddle 3 slices of cucumber and 2 mint leaves in a mug.Tea-Tox Muddle with @FitWithMeShelby

2. Add 1 green tea bag and 1 ginger tea bag, then add hot water and steep for 5 minutes.Tea-Tox Steep with @FitWithMeShelby

3. Remove solid ingredients, and finish with the squeeze of half a lemon. Tea-Tox Add Lemon with @FitWithMeShelby

4. Enjoy! 

I can already tell spring is going to be huge for pink, teal and print! Get ahead of the game by following these links for my get-up!

 

Music: Ananda Photos: Chandler Kim

Mid-terms are over, the air is getting warmer, and everyone is ready to let loose a little. That’s right, it’s Spring Break time! One week to forget your worries and dance in the sun with all your friends. Well, maybe you have one worry … Perhaps that little extra “fun layer” built up from the holidays that you just haven’t found the motivation to deal with yet? It’s all good, that’s where I come in! Below I designed a 14-day Butt and Core Spring Break Challenge to tighten and tone you up before your 7-day strut in your bikinis or trunks.

How It Works:

Each of the 14 days you will complete three rounds of all four moves. You do each move for as long as the time given on the chart below shows without stopping. It starts at 25 seconds per move, and you work your way up to 90. Stick with it, and you’ll be dying to show off the results. Good luck!

14 DAY CHALLANGE GRAPH (1)

How To Do The Moves:

1. Plank Lift

Plank Lifts with @FitWithMeShelby

A Find yourself in a traditional forearms plank, body should be parallel to the ground. B Lift your right leg. C Lift your left leg.

2. Jump Squat

Jumping Squat with @FitWithMeShelby

A Stand with feet shoulder-width apart and hands in a fist out in front of you. B Jump straight up. C Land in a squat position, put weight in the heels and knees over toes.

3. V-Rotation

V-Rotation with @FitWithMeShelby

A Find yourself in a V-sit, engaging your core for balance, holding your hands in a fits in front of you, and touching your knees and feet together. B Rotate your arms to the right and your knees to the left. C Rotate back the opposite way, arms to the left and knees to the right.

4. High Knees

High Knees with @FitWithMeShelby

A Place both hands out in front of you bringing one knee to the corresponding hand. B Jump up, switching knees mid-air. C Land with the opposite knee touching the corresponding hand.

I am obsessing over this new print from Nike and my new SpeedForms from Under Armor. Click the links to follow the bright tropical trend!

Music: Ananda. Photos: Chandler Kim.

There are so many reasons to trail run … from soul searching to reducing impact placed on the knees … I may just be inspired by all of the craze I’ve seen pop up around trail running, or maybe I am just amped for spring. Either way, that’s what this workout is all about. So get motivated to hit the dirt and find a new path to travel. Or, if you feel like just hiking, use the moves to get a little extra out of your adventure!

To download a pint out version of this workout click here!

1. Run Uphill

Up Hill Trail Run with @FitWithMeShelby

It’s pretty easy to go up if you’re starting at the bottom of a hill, so this is a no-brainer! However, the key is to run at different intensities from walking to sprinting. Go for switching up the pace every 30 seconds.

2. Run Downhill

Down Hill Trail Run with @FitWithMeShelby

After running up hill it might not sound too appealing to run back down, but believe it or not it is extremely good for the body. Opening your stride limits painful knee impact that short hard steps give you when going downhill. It is also a proprioceptive rich movement, meaning it teaches the brain to work better with the body, which in turn leads to better coordination! Who doesn’t want to be less clumsy?!

3. Tricep Dips

Tricep Rock Dips with @FitWithMeShelby

A  Angle your body back on a rock or ledge so that it is completely straight head to toe. B Lower and lift your butt, engaging your Triceps (outer arm muscles) to guide you.

Quantity: 3 sets of 12 throughout your run

4. Incline Push Ups

Incline Push Ups with @FitWithMeShelby

A Find a sturdy rock to lean against, arms straight with hands only about 6-inches apart. B Bend your elbows back, and bring your chest to the rock for one push up.

Quantity: 3 sets of 12 throughout your run

5. Downward Dog

Downward Facing Dog with @FitWithMeShelby

Once you’re to the top of the trail, it’s time to cool off with some yoga. Start in Downward Dog with feet 6-inches apart, arms over ears, and spine completely straight.

6. Upward Dog

Upward Facing Dog with @FitWithMeShelby

This one made me feel like the little mermaid of the mountains! Lay on your stomach with your hands by your hips, then straighten your arms, lifting your chest from the ground.

7. Warrior 2

Warrior Pose with @FitWithMeShelby

Open your stance and lunge forward on one leg while leaving the back one straight. Your front foot should be pointed forward and your back twisted 90 degrees. Straighten your arms out so they’re parallel to the ground.

8. Tree

Tree Pose with @FitWithMeShelby

Stand tall on one leg, the other bent with your foot resting either above or below your knee. Bring your hands together at the center of your chest and embrace your beautiful surroundings.

Asics Trail Running Sneakers with @FitWithMeShelby

It is super important when trail running to get laced up with proper shoes. Make sure you pick something with plenty of heel and arch support, shock absorption, and traction. These ASICS worked very well for me! Do me a favor and bring me along your own trail run or hiking trips with #FNLfit!

For my full outfit, follow these links:

The start of a new year means the start of a lot of things for most of us. It also means trying to leave some stuff in the dust as you kiss the previous year goodbye. I figured what better way to leave 2014 behind than with a better “behind”. Below I have come up with five all-new moves to get you that 2015 booty and legs you crave!

Want to print out this workout to stash in your pocket? Click here.

1.Squat Step-Up

Squat Step Up with @FitWithMeShelby

A Sit back into a squat so that your knees are over your toes and thighs are parallel to the ground. B Engage the Glutes and Quads in one leg while standing up and at the same time bringing one knee up toward your chest. Squat back down and repeat on the opposite side.

Quantity: 3 sets of 12 squats

Tip: If you get in a rhythm it will make the transiting from leg to leg a lot easier!

2. Calf Raise

Calf Raise with @FitWithMeShelby

A Stand balancing on one leg, the other leg should be bent to 90 degrees at the knee. Feel free to hold onto a bar or wall for support. B Slowly lift the heal of your foot so that you’re on your toes, then lower back down.

Quantity: 3 sets of 12 per side

3. Sumo Calf Raise

Sumo Raise with @FitWithMeShelby

A Find yourself in a long and low sumo squat, feet turned at about 45 degrees. B Slowly lift and lower your heals so that you come on and off of the toes. C Shows the proper placement of your feet.

Quantity: 3 sets of 12

Tip: Rest your back against a wall for stability

4. Waist Whittler

Waist Whittler with @FitWithMeShelby

A Lay on one side, legs stacked, with the bottom one bent slightly. B Lift the top leg as high as you can while pointing your toe and squeezing your Glutes at the top.

Quantity: 3 sets of 12 per side

Tip: If you contract (flex) your abdominal muscles throughout this entire range of motion, you can get a pretty insane ab workout in too — hence the “waist whittler” name!

5. Donkey Kick

Donkey Kick with @FitWithMeShelby

A Start off on all fours, knees about 4-inches apart. B Bring one knee forward toward the opposite elbow. C Immediately kick your leg back and upwards. D Complete the full set on one side before doing the other.

Quantity: 3 sets of 12 per side

Are those legs and buns feelin’ good or what? Practice this circuit a couple times a week, and say sayonara to your last year derrière! Be sure to post progress pics with #FNLfit!

With all this booty talk, I was really feeling some hip-hop influence for my outfit. Follow the links below to get your hands on it!

 

Music: Ananda. Photos: Chandler Kim.

2015 is almost here! Now is the time to think ahead of what you’re going to do to stay healthy and in shape. Say goodbye to bad habits and hello to new ones. Here are 15 Fit Tips to ring in the new year (and maintain throughout the year!) with.

1. Replace your desk chair with a yoga ball.

Fit Tip 9 with @Fitwithmeshelby

[Pictured: North Face JacketNike Roshe Run Hi SneakerbootSof Sole Snowflake CrewNike Club Leggings]

It may not feel like much, but you’ll actually be improving your posture and building up some core strength.

 

2. Buy a membership to a gym and take advantage of all the free classes.

Fit Tip 7 with @Fitwithmeshelby

[Pictured: Nike Pro Core Compression Classic Sports BraNike Club LeggingsGarmin Vivofit Fitness Band]

Take time to meet the other people in the class, it becomes a great support tool, and they’ll motivate you to show up. Plus, the teacher in the class will help you master some new moves you can practice on your own watch!

 

3. Plan a 5k.

Fit Tip 15 with @Fitwithmeshelby

[Pictured: Nike Pro Core Compression Classic Sports BraNike Pro Hyperwarm Mezzo Waistband Tights]

If you have something in the future to work for it will keep you motivated and excited!

 

4. Splurge on a new outfit you want to show off at the gym.

Fit Tip 1 with FWMS

[Pictured: Nike Tech Fleece Full-Zip HoodieNike City Print LeggingsNike Run Grid Burnout Training ShirtNike Club LeggingsNike Air Max Thea Print Running Shoes]

There’s nothing like the sound of a new outfit screaming at you for sweat! Treat yourself, you deserve it!

 

5. Worry less about how much you are eating and more about what it is doing for your body.

Fit Tip 2 with @FitWithMeShelby

[Pictured: Nike Run Grid Burnout Training Shirt]

Think about it like this: A diet coke has 0 calories, but a smoothie packed with fruit and greens is about 250. Which is going to do more positive things for your body? (The smoothie obvs!)

 

6. Keep a food log.

Fit Tip 4 with @Fitwithmeshelby

I never really noticed what I was (or more importantly wasn’t) eating before I started keeping a food log. This will keep you on track and help you maintain a balanced diet.

 

7. Along those same lines, keep a workout journal.

Fit Tip 6 with @Fitwithmeshelby

[Pictured: Garmin Vivofit Fitness Band]

Ever feel intimidated at the gym? That can be a huge factor for why people stop showing up. A journal becomes a library for you to always turn to for ideas and will build up your confidence.

 

8. Drink more water (at least 2.2L for women, 3L for men).

Fit Tip 13 with @Fitwithmehshelby

[Pictured: Nike Tech Fleece Full-Zip HoodieKids’ Nike Swoosh Pom Beanie Hat]

I know, I know, you’ve heard this one a thousand times. But seriously, it is so important! I recommend getting a 1L water bottle and drinking a full one before and after lunch and before and after work.

 

9. Do more trail running, it’s good for the knees, soul, and eyes!

Fit Tip 11 with @FitWithMeShelby

[Pictured: Nike Tech Fleece Full-Zip HoodieNike City Print LeggingsNike Free 5.0 V4 Running Shoes]

Running on trails takes away a huge amount of impact from your stride and in turn alleviates stress placed on your knees that road and treadmill running creates. Plus the scenery is rarely a let down! Check out Runners World to research more reasons why trail running is good for you.

 

10. Fitness should never be a chore.

Fit Tip 8 A with @Fitwithmeshelby

[Pictured: Nike Pro Core Compression Classic Sports Bra]

No one likes chores, and as soon as your workout regiment becomes one, you’re bound to give it up. Think of it more as a reward. You just sat in a desk chair staring at your computer for eight hours. Hell yeah you deserve to make your body and mind feel amazing!

 

11. Get a workout buddy.

Fit Tip 12 with @FitWithMeShelby

[Pictured: Nike Tech Fleece Full-Zip HoodieNike City Print LeggingsNike Free 5.0 V4 Running Shoes]

Success is easier and feels better when you have someone to share it with.  A pup? a BFF? Maybe your pup is your BFF?!

 

12. Small changes make a big difference. Park far and take the stairs.

Fit Tip 5 with @FitWithMeShelby

[Pictured: Nike City Print LeggingsNike Free 5.0 V4 Running ShoesNike Roshe Run Hi SneakerbootSof Sole Snowflake Crew]

Its about 20 steps up one building floor. That adds up quick!

 

13. Keep switching up your exercise regime so you don’t get bored.

Fit Tip 10 with @Fitwithmeshelby

[Pictured: Nike Tech Fleece Full-Zip HoodieNike City Print Leggings]

There are so many to pick from! Snowboarding, hiking, yoga, Bar, and TRX are some of my favorites!

 

14. Don’t burn yourself out.

Fit Tip 3 with @Fitwithmeshelby

[Pictured: Garmin Vivofit Fitness Band]

Don’t go “0-60” or chances are, you won’t keep it up for very long. Start at 1-3 days/week.

 

15. Find inspiration in social media.

Fit Tip 14 with @Fitwithmeshelby

[Pictured: Nike Run Grid Burnout Training ShirtNike Club LeggingsSof Sole Snowflake CrewNike Roshe Run Hi Sneakerboot]

Works every time! Follow me on Instagram @FitWithMeSheby and some of my other favorite accounts like @FitAndyy, @_ModernFit, and @FemaleMotivation for inspiration.

Photo cred: Chandler Kim.