As most of you know, I was a full-time fitness instructor/trainer for close to 10 years and recently aren’t training at all. It’s a big change and has been such a big adjustment for me. My love for fitness and training will always be present, so I figure I’ll start sharing some workouts here on the blog for you all! 

Here’s a lower body circuit I did recently & a post-workout shake to go with it. Hope you try – they’re both BOMB!



1-mile jog (or walk on an incline if you prefer) on the treadmill warm up (~ 8:00 – 12:00 minutes)

CIRCUIT 1: (~ 20 – 25 minutes)

Box jumps w/ step off x 14 

TRX pistol squats x 14 on each side

Leg press machine x 14 (OR Goblet squats, if you don’t have access to this machine)

Barbell shoulder press x 14 

Medball slams x 14

3 RDS decreasing rep count by 2 each round

CIRCUIT 2: (~ 15 minutes)

Dumbbell alternating overhead skier swing to skiier bicep curl x 14 total

Barbell good morning to reverse lunge x 10 total alternating (1 GM, 1 rev lunge = 1 rep)

Barbell heavy deadlifts x 10

Concentration curls x 10 each arm (arm resting on a surface or inside of your knee to keep the upper arm still and isolate the bicep)

0.5-mile light jog (if you can lol or walking cooldown) (~ 4:00 – 8:00 minutes)


Ok fam, how was it?! Can’t wait to hear what you think! Now it’s time for a post-workout shake to get some protein in our system.



~ 25g protein


1 cup ice

1 cup milk of choice (or water)

2 scoops chocolate protein powder

1 tbsp creamy peanut butter

5 strawberries fresh or frozen – I had these laying around in the fridge and might as well toss them in! You can use any fruit you’d like, or even none.

Pour and enjoy!


Crush it this week, SQRLS!

xo Cail