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    Intermediate Level

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  • Roxie’s REAL Workout: Freakin’ Legs and Freakin’ Abs – Heavy Strength Part 1

    This workout marks the advent of a new series I’m starting on the blog called “Roxie’s REAL Workout”. I get asked a lot, what can I do for this (__insert body part here__), or Roxie, what do YOU do when you get to the gym… Well the mystery is over because I’ll share with you guys, right here on the RoxStar Fitness Inner Circle EXACTLY what I do, and how I do it in the gym.

    Now keep in mind these are MY workouts. Your body and my body are two different beasts. So if you need to change something, or switch something out, be smart and do so!

    The following program is my “freakin legs and freakin abs” workout that I hit this week. I’ve titled it appropriately and you’ll see why… It’s a KILLER AWESOME program. In fact, I’m sitting here right now (48 hours later) with my glutes on FIRE. So it does a nice job in hitting the body in all the right places…

    I suggest for the amount of weight you use to be HEAVY. Heavy is a relative term, so gauge it by the fact that you should NOT be able to do any more reps than I’ve given below on your plan. If you can – YOU DIDN’T LIFT HEAVY ENOUGH! Raise the bar, challenge yourself so you can progress, and get to the next level.

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  • Metabolic Conditioning Circuit – Full Body Ladder Workout

    Today’s workout is going to really kick things into HIGH GEAR for you! This workout is definitely going to give you more of a cardiovascular kick, and can be followed with some heavier strength training for any body part of choice, or cardio if you wish.

    The goal is to keep things MOVING. You want to take minimal rest between these exercises. This workout is LADDER WORKOUT. So basically each series of moves will decrease in the number of reps performed as we go from one to the next. We’ll start with moves that are easier, and progressively move to more challenging ones as we go on.

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  • Back To Back – Grow Tone Sculpt

    The main focus for this workout is just what the title says. We’re going to bring focus on blasting your back, and producing some hypertrophy along the way.

    Push hard in the workout, when you’re moving through your reps, keep the weights at something that truly challenges you. You should reach within “controlled failure” for each set. That means that the last rep is a challenge to complete but is not absolute failure.

    The final set of the exercise can go to failure, only if you can do so safely. If it feels to easy, you’re not working hard enough.

    Challenge yourself – but do so intelligently.

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  • Hamstrings and Calves – Strength and Development

    This workout is bringing some front center focus to the hamstrings and calves.

    It’s a relatively quick workout, albeit very effective if you really give it your all. Keep the weights on the heavy side, so when you reach the final rep of the set, you are within 1-2 reps short of failure. If you want to work to failure for the final set, you can, but just do so intelligently.

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  • Restorative Stretch Posture and Ab Tightening Workout

    Flexibility and mobility is a crucial part of your body transformation process. Here’s the thing… You don’t have to spend a lot of time on stretching to reap the benefits. This total body flexibility workout proves it with stretches so simple, you can do them anytime or anywhere—after a workout, at work, or when you’re at home watching TV. And can be completed in less than 20 mins.

    This program promotes flexibility and relaxation – all while improving your posture. We’ll target all the major muscles of the body, including those that are chronically tight like the chest, shoulders, back, arms, hips, and legs. Try to work this into your training program as often as you can for best results.

    Try this workout to get rid of any extra tension you may be carrying around, to target the core, and to add the mobility you need to keep your body balanced and pain free.

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  • Get It All In Total Body Strength Workout

    Program Introduction: This workout is designed for you to GET IT ALL IN. You will be working all of your major muscle groups in order to build up your strength foundation, overload your muscles, and begin the process of building lean body mass. In order for you to achieve these goals, you MUST lift to […]

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  • Superstar Super Sets

    Program Introduction: This workout is a great way to increase the volume in your workouts and to really get some amazing results. One of the best ways to get the best workout of your day while saving time is to use super sets! We are increasing muscular overload and using compound motions to challenge to […]

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  • Six Pack Abs Strength Workout

    Program Introduction: Deleted: This workout is designed to give your abs a real kick in the pants. You’ll hit the core from all angles with this one. Challenge yourself! Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout […]

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  • Lower Body Circuit – Cardio Push, Bodyweight, Minimal Equipment

    You know what’s one of the best weights you can use to train your legs? Your own bodyweight! In this workout, I want to take you through a challenge that forces you to dig deep, use EVERY muscle fiber, raise your heart rate, AND do it with minimal equipment.

    This is a GREAT workout if you need to train at home, or want to take it outdoors and train in fresh air. Take your workout to the next level with this heart-pounding leg day that’s sure to tighten the thighs, tone the glutes, and build strength like crazy.

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  • Back Width and Front Shoulders Hypertrophy 1

    I talk a lot about building a solid X-frame in our work together, and the biggest factor in that is having an impressive V-shaped back. And this isn’t something that’s reserved for the competitor. If building an hourglass physique that’s tight and toned is a goal for you, then you’ll love this workout!

    In it we are focusing on building muscle and creating some nice width in the lats. Additionally, we are hitting up the front shoulders to give you a shape that impresses not just from the back, but the front as well. Let’s raise the bar, and give you the right to bare back, shoulders and arms!

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