braveBODY

Move together, sweat together, feel good together. Weekly workouts to keep your body tight and right.

OMG we’re running a half marathon!?!

In case you missed the news last week… we’re running the SHAPE Women’s Half Marathon. Today we’re talking about our fears for the race, what we’re excited about, and most importantly – we see if Amber is going to kill Lindsey or not.

Stay tuned for a LOT more marathon fun in the coming weeks!

xx,

Amber + Lindsey

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BIG surprise (wait for it…)

Lindsey has a BIG surprise for Amber (just wait for it…)

 

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Brave Body Project X PUMA NYC Pop Up!

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Brave Body Project co-founders Amber Rees and Lindsey Clayton are teaming up with PUMA to bring you a sweaty Saturday workout event you won’t want to miss!

WHEN: Saturday, February 18th, 2017

TIME: 10:00AM-11:30AM

WHERE: The Benjamin Hotel, NYC

EVENT TICKET: $30.00

WHAT YOU GET:

  • 60- minute high-intensity full body workout with Amber + Lindsey
  • post workout cocktail + snacks
  • complimentary 30-day FREE membership to the Brave Body Project Online Fitness Membership
  • an AMAZING swag bag filled with PUMA goodies
  • discounted Brave Body Project tanks and crops on sale at event

Spots are limited but the sweat and the swag are not! Click the link below to reserve your spot now!

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BBP VLOG ALERT: Holiday Travel Essentials!

Hey BBP fam!  It’s that time of year again.  Christmas is just around the corner and with Christmas comes the dreaded act that is holiday travel.  Whether you’re headed to see your loved ones by plane, train, or automobile we’re here to help make your trek a little more enjoyable.

As part of the #BBPHolidayHustle, we’ve taken it to the camera and created a Vlog to show you our favorite go-to items we’ll be packing in our bags to keep our bodies and minds nourished, energized and strong in the coming weeks.

Here’s a list of the products we’re crushing on in our Vlog.  Click the links and add them to your carry on during this holiday season!

1. Rx Bar

2. Pressed Juicery Activated Charcoal Lemonade

3. Dry Bar Detox Shampoo

4. Batiste Dry Shampoo

5. Evian Facial Mist

6. Aura Cacia Peppermint Essential Oil

7. Timeless Truth Chamomile De-Stress Bio Cellulose Eye Mask

8. Calm.com

9. The First 10 Years, by Courtney Romano

10. The Brave Body Project Online Fitness Membership

Happy holidays!

xx,

Amber + Lindsey

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Brave Body Project in Oxygen Magazine on Newsstands Today!

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It’s been a busy month over here at Brave Body Project!  Yesterday, we shared our Beyonce HIIT workout in Seventeen Magazine  and today we’re SO excited to share one of our favorite multitasking moves with one of our favorite magazine, Oxygen Magazine.

This is one of our favorite moves from the Brave Body Project Online Membership because it challenges your strength, stamina, and balance: the single leg deadlift with bicep serve! Check out the article below and be sure to pick up Oxygen Magazine AND Seventeen Magazine to see it live in living color!

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Add this move to your workout and let us know how you like it!

Be brave,

Amber + Lindsey

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Brave Body Project in Seventeen Magazine on Newsstands Now!!!

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When Seventeen Magazine asked us to combine our two favorite things – working out and Beyoncé – well… it was an offer we couldn’t refuse!  We decided to take our favorite signature moves from our Brave Body Project Online Fitness Membership and pair them up with our favorite Beyoncé jams to create the HIIT workout/Bey Dance Party of our dreams! (Sidenote: Picking only 5 songs from Bey might have been singlehandedly the toughest decision in our lives.)

Check out the workout below and behind the scenes shots from our day on set.  FYI: You don’t have to be a teenager to do this workout.  These moves will kick your booty no matter what age you are!

Thanks Seventeen Mag!  We’re honored to be in your pages this month!

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Here’s us cheesing with Seventeen Senior Magazine (and a former Brave Body Project WCW) Andrea Stanley and our fit model Sarah Kaufmann!

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Sarah was super cute and amazing to work with!  We love having her represent the Brave Body Project in this workout!  Her favorite move?  Single leg burpees (a BBP signature move, of course!)

Be brave!

xx,

Lindsey + Amber

 

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Final Day of the Brave Buddy Run Challenge!!! Winners Announced Tomorrow!

 

Hey BBP babes!  Can you believe today is the final day of the Brave Buddy Run Challenge?!  We can’t either!  Time flies when you’re running, right?

We’ve had an amazing time watching all of you push yourselves over the past 30 days with this challenge.  We’ve loved every Instagram post,  Facebook status and email you sent sharing your miles.  You certainly inspired us to keep pushing and keep running!

We’ll announce the winners on our Instagram tomorrow so stay tuned for that!  Also, whether you win some Puma swag or not,  you’re all truly winners in our eyes.  Thank you for all your hard work! Check out the video for more info!

See you tomorrow!

xx,

Amber + Lindsey

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Brave Body Classroom: Lessons from Custom PT in NYC!

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With the amount of stress we put on our bodies every day, you’d think it would be common sense that proper recovery is just as important to our health as the actual training and workouts we do.  But with lack of time, boredom, or just misinformation on the importance of recovery for our bodies, things like stretching, foam rolling, sports massages and physical therapy get kicked to the curb.

Since we’re a big fan of practicing what we preach over here at BBP, we thought it was time to give our own bodies a little TLC.  With all the miles we’ve been logging during the Brave Buddy Run Challenge, plus the stress of the NYRR Mini 10k last week, we knew our legs were aching for some recovery.

That’s why when our good friend and run coach Vinnie Miliano highly recommended we take a trip a Custom PT we jumped at the chance.

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Custom PT is a physical therapy and performance center for active New Yorkers.  Whether you’re an occasional jogger or a professional athlete, Custom PT and it’s super smartie pants staff is there to offer you everything from biochemical running analysis, customized running program design, VO2 Max testing, massage therapy, acupuncture and physical therapy.  Basically, Custom PT is your one-stop shop if you’re looking to perform at the top of your game and keep your body in tip-top shape.

We met with the owner and creator of Custom PT Wendy Winn and her staff of amazing PTs to talk to her about the importance of recovery for runners and get a little taste of what they offer.  Here’s what Wendy taught us:

  • Bones under stress (weight bearing activity such as running) need time to re-build. (As of yet, us humans have not discovered a way to lay down bone quicker!) Overdoing the stress on bone results in bone stress reactions which lead to fractures. Not enough recovery = stress fracture.
  • Recovery is important for runners on the muscular level, bone level, nervous system level, and physiological level.
  • Muscularly, there are small tears in the muscles (that encourage growth!) that need time to heal and repair. Not enough recovery = risk of muscle strain or tear.
  • Running is taxing. (Usually in a good way!) But running stresses the nervous system and can create a level of stress in the body that is unhealthy. Not enough recovery = burnout and generalized fatigue/decreased performance. 
  • Physiologically (including cellular level chemistry, including vitamins, minerals, electrolytes) gets thrown off/used up with running. The inadequate restoration of this balance is harmful long-term. Not enough recovery = sickness/illness, cramping, fatigue, and long-term deficiencies like low iron and magnesium.

We went through a body analysis, sports massage (OUCHH!!) to help take the knots out of our calves, tight hip flexors, and IT bands and also go to play around with some pretty cool toys.  Our favorite toy?  COMPRESSION BOOTS!

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Compression boots zip over your legs and pushes air into multiple chambers starting from the foot and filling to the last chamber at the hip. Air inflates and deflates the boots forcing the body to evacuate the metabolic waste causing fatigue and soreness in the muscle.  It felt so good we could have laid there all day!

We asked Wendy what we can do at home to help our bodies stay happy and healthy.  Here’s what she recommends:

If you’re suffering from shin splints…  Wendy says try out compression sleeves.  (We use these sleeves by Zensah.) While they’re still researching the full extent of benefits, compression socks help release waste products (just like the compression boots we used at the studio!)  Another toy that will help with shin splints is The Stick.  Use the stick  the front of your shin muscle (NOT the bone) for 1 min each leg to help the tissue surrounding your shins.

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If you’re suffering from tight hip flexors… Wendy says try this prone hip flexor/quad stretch off the edge of the bed 90-120 sec to release tight hip flexors.  You can see in this photo right here it’s clearly working.  Don’t have someone to help you with this stretch?  Get a stretching strap to help you with a bigger range of motion.

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If you’re suffering from plantar fasciitis… Work on your single leg calf raises.  Perform 2 sets of 15 calf raises on each side, ensuring your ankles don’t roll in and out.  This stabilizes the ankle and foot complex.  A great tool to help with plantar fasciitis?  A lacrosse ball.  Rolling a lacrosse ball under each foot for 1-3 minutes will help break up tight tissue.

If you’re suffering from tight IT bands… Grab a foam roller and self-myofascial release the tissue of the leg.  (Want more of our favorite foam rolling exercises?  Click HERE.)  Wendy also taught us our new favorite exercise: hip abduction walks! Grab a looped band and place around your ankles.  Tuck pelvis under legs straight and walk side to side for 3 minutes.  The gluteus medius is weak in ITB and therefore the ITB must work harder.  Trust us when we say we felt the burn from this exercise after 30 seconds!!

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We learned so much from just one session during our time at Custom PT.  The biggest takeaway?  You don’t have to be injured to go to PT!!  There are so many ways a place like Custom PT can help you, whether you’re an athlete or just a running enthusiast perform at the top of your game.

If you’re in the New York area we have a special treat for you!  Custom PT is graciously offering all BBP readers and members a HUGE discount for their initial evaluation services (normally $200 but $150 with BBP mention) and follow up appointments (normally $150 but $100 with BBP mention!)  They also work with out of network benefits if you have insurance.  All you have to do is mention Brave Body Project when you schedule your appointment to receive your discount!  HOW AMAZING IS THAT!

You’ll be hearing more from the awesome staff at Custom PT on our blog in the future.  We can’t say enough good things about them!  Make sure you check out their website and follow them on Facebook, Twitter and Instagram!

Ok BBP babes!  Let’s get our recovery on!

Be brave (and healthy!)

xx,

Lindsey + Amber

 

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BBP Recap VLOG: Lessons we learned from the NYRR Mini 10k!

This weekend, we joined over 8,000 women and ran in the NYRR Mini 10k in Central Park.  Running the 6.2 miles wasn’t just a physical struggle for us, but a mental one too.  That’s why we’re taking it to the VLOG to talk about our experience and share the biggest lessons we learned that day after we laced up our sneakers and forged forward into Central Park.

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We’re halfway through the Brave Buddy Run Challenge and we were so excited to see some of our Brave Body Project ladies donning their BBP tanks in the park with us!  Just further proof that alone we are strong but together we can conquer anything.

If you’re participating in the #BraveBuddyRunChallenge check back in with us tomorrow!  We have a special surprise in store for you.

Happy Wednesday!

xx,

Lindsey + Amber

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BBP Guest VLOG: Run Coach Vinnie Miliano!

In honor of the #BraveBuddyRunChallenge, we’re SUPER excited to introduce you to our very first guest on the BBP vlog, Vinnie Miliano!  Vinnie is a marathoner, an ultra-marathoner, a coach at Mile High Run Club in New York City, an expert on all things running related, and (most importantly) a great friend of ours.  Vinnie has taught us a lot about running and is chock full of inspiration so naturally we turned to him and asked him to give share a little of that inspiration for you, our BBP fam.  

Make sure you follow Vinnie on Instagram at @vinnie_mils, check out his class at Mile High Run Club and subscribe and comment on our YouTube channel with any run questions you have!

Be brave

Lindsey + Amber

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The Brave Buddy Team Faster Run Challenge starts TODAY!

 

FullSizeRender-1Hey brave family!  The Brave Buddy Team Faster Run Challenge officially starts TODAY!

 The rules are simple and we want YOU to get in on the fun.  All you need to do is:

1.  Pick your brave buddy to enter the contest with. You don’t need to be in the same city or state.  It can be anyone!

2. Get out there and RUN (together or alone, on a treadmill or outside, in the morning or at night!)

3. Post 1 photo weekly sharing your progress on Instagram and tag @bravebodyproject and @puma plus the hashtag #bravebuddyrunchallenge.

The team that racks up the most combined miles will win a bunch of amazing Puma swag to keep you looking fresh all summer long!  In addition to our grand prizes, we’ll be giving away fun stuff all month long to keep you motivated.

If you’re having trouble finding a run buddy but you still want to get in on the action, don’t worry.  Start running and logging your miles.  We’ll find another single runner looking for a buddy for you to team up with!

Alright, lace up your sneakers and move those legs!  It’s going to be a fun month!

xx,

Amber + Lindsey

 

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BRAVE BUDDY TEAM FASTER RUN CHALLENGE IS BACK!

Hey Brave babes!  It’s officially outdoor running season and we’re excited to be out in the warm New York City sunshine logging some miles under our feet.  If the outdoor running bug hasn’t quite bit you yet, we’re here today to entice you to lace up your sneakers and get moving.

Last fall, we had a blast when we introduced the Brave Buddy Run Challenge and it was such a success we decided it was time to do it again!  This year we’re changing it up a little bit.  As you may remember, your Brave Body Project gals recently had the honor of signing on with PUMA as ambassadors for the brand.  Puma’s manifesto is all about going faster together.  You are fast,  but together we are faster.  Together we can think bigger.  Together we can push harder.  Together we can go further.  Together we can finish faster.

That’s why we’re teaming up with Puma and bringing you the Brave Buddy Run Challenge:  Team Faster Edition.  The rules are simple and we want YOU to get in on the fun.  All you need to do is:

1.  Pick your brave buddy to enter the contest with. You don’t need to be in the same city or state.  It can be anyone!

2. Get out there and RUN (together or alone, on a treadmill or outside, in the morning or at night!)

3. Post 1 photo weekly sharing your progress on Instagram and tag @bravebodyproject and @puma plus the hashtag #bravebuddyrunchallenge 

This 30-day challenge starts June 1st.  The team that racks up the most combined miles wins! That’s it!  

Oh wait… we forgot!  Besides the gift of stamina, strength, and endorphins we have a big prize for the winning team courtesy of PUMA!!  If you’re looking to rack up some serious Puma swag this is the contest for you.  Not only will our winners get an amazing prize, but we’ll be doing weekly giveaways for our Brave Buddy participants on Instagram too!

So are you in?  Pick your buddy and email us at info@bravebodyproject with the Instagram handles of you and your buddy so we can officially keep track of your progress or send us a direct message on Instagram to enter.

We’re so excited to start this challenge!!  Let’s do this – together.

xx,

Lindsey + Amber

 

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BBP VLOG: How to Spice Up Your Workout Routine

 

There’s nothing worse than feeling bored, or uninspired by your workout routine.  Believe us, we have been there!  Sometimes your normal sweat sesh can get a little stale.  We here at BBP have found that it doesn’t take much to spruce up your workout and it doesn’t have to cost you an arm and a leg to do it!  Check out our latest Vlog and see what we use to spice up our workout routine.

 

Want more out of your workout?  Click HERE for our amazing online membership!  The BBP Online Fitness Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Let’s work on you – together.

Until next time, be brave friends!

xx,

Amber + Lindsey

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SHAPE Magazine + Brave Body Project Towel Workout!

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We’re SO honored to be featured on Shape Magazine’s site this month!  With crop top season fast approaching, we created a workout that will work your whole body, especially targeting your core.  Bonus:  All you need is a beach towel!  You can do this quickie workout before you head out to the pool or hit the waves at the beach!  Click HERE and try it out with us today!

Here’s a behind the scenes look at our day at Shape!

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Be brave!

xx,

Lindsey+ Amber

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Booty Blasting BBP Jungle Gym Beat Down

It’s time for your next FREE BBP Beat Down.  Today we’re taking it to the park and turning your fun-loving jungle gym into a booty and leg blasting tool.

Here’s how it goes:  We’ve created 5 movements that you’ll do for 1 minute per move. Once you’ve completed the entire video, you’ll rewind and do it on the other side!  Trust us when we say your butt will LITERALLY be on fire by the end of this!

Ready to take your fitness adventure to the next level?  Click HERE and you can:

  • Create your own personal profile
  • Track your weight/body measurements
  • Buy membership packages
  • Gain access to a library of fast, effective and FUN workouts
  • Easily track your progress with our online tools
  • Message Amber and Lindsey directly
  • Be the first to know about membership specials + discounts
  • Start the adventure to the bravest, most brilliant version of YOU
  • Ready to join the community, reach your fitness goals and fall in love with the new brave, bad-assed, brilliant you?!  Click HERE to create your account now! Let’s work on you – together.

 

Be brave!

xx,

Lindsey + Amber

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Brave Body Project Wake Up Call: How to Make the Most Out of Your Workout

Good morning!!  It’s time to rise and shine with our newest Brave Body Project Wake Up Call!

As we are making our way closer to summer and bikini season, we know it can be daunting to think about frolicking on the beach in a few short months.  Today we’re giving you our top tips to make your workouts quick, efficient, and give you the best results for the perfect summer body boost.

1. Have a plan.  It is all too easy to get lost and overwhelmed by the mass amounts of equipment, meat heads, and pilates classes surrounding you.  If you have an idea of what muscle groups you are working, what machines you will be using, and what intervals you’ll be knocking out, your mind will do less and your body can do more!

2.  Write it down.  Write out your treadmill workout, know how many reps you’ll be doing that day, and have the routine planned out ahead of time. Log it in your phone, or on a piece of paper that you can tuck in your workout gear.  Have it close so you don’t lose sight of your goals for the day.

3.  Fuel yourself.  There’s that magical half hour window after your workout where your body is craving delicious food to replenish all of the awesome work you just conquered.  Prep or even better, bring along your protein powder, oatmeal, or protein-packed meal so you don’t make any rash ‘hangry’ decisions post workout.  If you think about your fuel before you’re tired and starving, your body will be thanking you for making good decisions before the workout instead of bad decisions after due to hunger.

Happy prep and happy sweating friends!

Stay brave,

Amber + Lindsey

 

 

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braveBODY VLOG: How to Get Better Sleep!

 

Sleep is amazing. You owe it to your body (and your mind) to get a good night’s sleep as many nights as you possibly can.  But with our busy schedules, stress and city sounds (New York City taxis we’re looking at you) catching those much needed ZzZ’s isn’t always that easy.  That’s why we’re taking it to the Vlog to give you our 3 top tips for sleeping soundly.  The well-being of your body (and the sanity of your friends and family that have to deal with you if you’re sleep deprived) depends on it!

 

1. Wind down. Take at least a half hour to shut down before you close your eyes. Get off your phone.  Shut the tv off. The National Sleep Foundation says exposure to light stimulates a nerve pathway from the eye to parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or wide awake.

Too much light, right before bedtime may prevent you from getting a good night’s sleep. In fact, one study recently found that exposure to unnatural light cycles may have real consequences for our health including increased risk for depression. Regulating exposure to light is an effective way to keep circadian rhythms in check.

2. Black it out.  After you’ve rid yourself of phones, computers, and TV’s it’s time to make sure your room is dark.  Invest in a blackout curtain or get a sleeping mask.  We’re obsessed with this domed mask by Bucky.  If you have long eyelashes like us it’s a must!  Your lashes won’t get crinkled during the night and it takes the pressure off of your eyelids.  Sold!

3. Breathe in some calm.  Having a soothing sound like rain or even a fan can help you fall asleep faster.  Our favorite?  Check out Calm.  Calm a simple mindfulness meditation app that brings clarity and peace of mind into your life.  It offers peaceful sounds, beautiful moving images and guided calming techniques and meditations.  We love this app because it’s great for sleeping OR if you need a 5-minute breather in the middle of your workday.

Do you have a favorite tip or trick to get your sleep on?  Tell us in the comments below!  Make sure you subscribe to our YouTube channel HERE and check out our previous Vlogs and workout videos!

Be brave!

xx,

Lindsey + Amber

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Brave Body Project Wake Up Call: Prep Your Morning

Good morning everyone!  We’re finally forging our way towards Spring and we feel like today is the perfect day to give you a BBP Wake Up Call.  Today’s topic:  Prepping your morning.  The hardest part about your workout is GETTING there. That’s why we’re taking it to the VLOG and giving you our top 3 tips to get you out the door and into the gym dressed, well fed and on time.

The hardest part about your workout is GETTING there. That’s why we’re taking it to the VLOG and giving you our top 3 tips to get you out the door and into the gym dressed, well fed and on time.

1. Prep the night before.  If you have an early morning, planning ahead is essential.  Pick out your workout outfit and pack your bag with everything you’ll need for the day.  This way you can jet out the door with ease.

2. Make your food grab ‘n’ go.  Plan your meals ahead, especially breakfast.  If you know you have a tough workout ahead of you, prep your food the night before.  This way you won’t scarf down the first thing you see or worse, skip breakfast entirely.  Our favorite quick trick:  1/2 a cup of plain rolled oats, a scoop of protein powder and a scoop of natural peanut butter.  It’s the perfect combination of carbs, protein and fat to get you energized for your workout.  Have all the ingredients mixed in a bowl the night before.  Add water, microwave for a minute and wala!  If you’re really strapped for time, use Tupperware so you can pop the lid on and take it to go.

3.  Say NO to the snooze.  The more you hit thE snooze button in the morning, the less time you’re giving yourself.  Get out of bed, wash your face and brush your teeth.  We promise you’ll feel better, you’ll be more motivated to get up and get going and you won’t be rushing to make up for the time you spent in the sack.  Another way to make sure you’re out the door in time?  Set mini alarms for yourself so you know if you’re on track with your morning schedule.

Do you have any favorite tips to get up, get out and get sweating in the morning?  Tell us in the comments below!  Need a little more workout motivation?  Check out the Brave Body Project Online Fitness Membership.  Create a username and password for yourself and we’ll give you a FREE 14-day trial.

Alright, friends! Get up, get out and get sweaty!

Be brave,

Lindsey + Amber

 

 

 

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GALentine’s Day Bestie Workout!

We’re feeling the love today at Brave Body Project and we’ve received a ton of demand to come up with a bestie Valentine’s Day workout… so here it is!  Grab your bestie, your mom, your co-workers (anyone really!) and do this fun partner workout! (Full disclosure… we laughed a lot during the making of this and we might have fallen down a couple times on the back to back squat.) Give it a try and tell us how it goes for you!

1.  Wheel Barrel Deadlift to Pushup: Start holding your besties ankles. Let her perform 2 push-ups.  With a slight bend in your knees and a flat back, hinge forward at the waist and roll their feet down towards your shins.  Stand up and squeeze your glutes.  Repeat the entire sequence 10 times and switch.

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2. Medicine Ball Hand Off:  Sit back to back with your friend. Keeping your abdominals tight, lean back into a V-sit position and lift your knees to chest level.  Turn and pass the medicine ball to your friend, then twist to the opposite side to catch the ball.  Repeat 3 sets of 10 on each side.

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3. Side Plank Circle Pass: Start back to back with your friend on your elbow in a side plank.  Starting with the weight directly above your shoulder, bring it down across your chest and circle it through to your friends hand.  Reach back up to the ceiling and repeat.  Do 4 sets of 10 reps on each side.

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4. Single Leg Down Dog to High Five:  Starting in a downward facing dog position, lift one leg up high in the air.  Skim the leg close to the ground and hit opposite knee to elbow  Return to plank, high five opposite hands with your friend and repeat.  Do 3 sets of 10 on each leg and then switch.

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5. Buddy Squats:  Start back to back and hold hands or loop arms with your bestie.  Inch your feet away from each other.  Pressing your back against your friend lower into a squat, ensuring your knees don’t go over your toes.  Press your backs against each other until you reach a standing position.  Repeat 3 sets of 10.

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We have a major crush on you brave body babes!  Spread some love out there today!

xx,

Amber + Lindsey

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BBP Full Body Beat Down!

Hey Brave Body Babes!

It’s Friday and that means it’s time for your FREE BBP Full Body Beat Down.  Today we’re taking it to the park and turning a bench into a sweat-inducing machine!

This workout is quick, effective and you don’t need any equipment to do it with us.  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Want more?  Click HERE for our amazing online membership!  The BBP Online Fitness Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Let’s work on you – together.

Until next time, be brave friends!

xx,

Amber + Lindsey

 

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BBP Full Body Beat Down: Core!

Hey Brave Body Babes!

It’s Friday and that means it’s time for your FREE BBP Full Body Beat Down.  Today, we’re dreaming of shorts and sunshine, so we’re throwing it back to one of our favorite beat downs from the summer!

This workout is quick, effective and you just need a weight to do it with us.  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Want more?  Click HERE for our amazing online membership!  The BBP Online Fitness Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Let’s work on you – together.

Until next time, be brave friends!

xx,

Amber + Lindsey

 

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WOMAN CRUSH WEDNESDAY: Celebrity Trainer, Rebecca Kennedy!

This month on the BBP blog we’re excited to feature 4 women who are truly making a positive impact in their industries and represent the 4 tiers of our site: braveBODY, braveEATS, braveLOOKS and braveWORDS.

We’re kicking off our WCW with a woman who truly embodies what having a strong, powerful body means.  Meet Rebecca Kennedy.

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We know, she’s pretty awesome, right?  Besides having her goal-worthy hair, abs and booty she’s an incredible smarty pants celebrity trainer turning the New York City fitness scene upside down.  We sat down and asked her a few questions.  Read up!

BBP: Tell us a little bit about yourself.  

RK: I’m just a girl in the world, that’s all that you’ll let me be. 

Just kidding, I’m an NYC Fitness Trainer. 

I’m the founder of A.C.C.E.S.S., the athletes connection to core endurance strength and stretch, NYC’s first active recovery class. 

Yes, it’s time to give back to our bodies.  

Many people know me as a master trainer at Barry’s Bootcamp and a Nike Elevated Trainer. Additionally, I’m a former professional dancer and New England Patriots Cheerleader. I hold a BA in dance and minor in Business. My certifications range from NASM CPT, KBA, FMS, AFAA Kickboxing, Pilates, Group X, etc.  I’m a nerd and I love it because it makes me a better trainer and I can help affect more positively in clients lives. 

As a person, I drink coffee and eat chocolate daily. I must stop and pet every dog. I splurge on travel and Nike. Red wine is my favorite. I love cardio and being upside down. I am a work in progress and wake up daily with my goals, my dreams and the hustle of New York lighting a fire under my @$$ to get out of bed and make it happen.   

I’m highly motivated and can’t sit still. I believe in fairness and equality; hard work never goes unnoticed and will always pay off. Strength is a quality that bears most weight to in my life, emotional, mental and physical. Life is too short and precious to be static, to be scared or to settle. 

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BBP: What does living a brave life mean to you?

RK: Being brave means acknowledging your fears and weaknesses and accepting them as things to work on and places of growth and success. Every time I overcome a fear, I feel proud and encouraged to do more. Being brave relies on self-confidence and the desire to get better and be better than you were a year ago, a day ago, a minute ago. 

Even the most successful people and people we look up to have fears. It’s a natural human tendency. Those who face their fears and don’t give up and turn their weakness into a strength are those that ultimately succeed. Bravery happens when we have no choice but to call upon ourselves and to be better. 

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BBP: Tell us a time you chose courage over fear in your career?

RK: The moment when I decided to take the leap from being a dancer, a bartender, and trainer to focusing all of my efforts and attention to honing my craft in fitness. I have always been an athlete and noticed a strength in this industry, but when your focus is all over the place and your hands are in too many jars – nothing can see its full potential until it’s given all of your time and attention. It wasn’t easy, I lost a lot of disposable income and forced myself to make it work because I wanted it. I hit rock bottom. I’ve hit it plenty of times before that and after as well, but that particular decision was one of the best I’ve ever made. I am happy every day. I am able to change lives including my own and that was worth the risk I took and bravery I summoned to get through it. 

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BBP: Give our readers your favorite workout tip.

RK: Be consistent, that is by far the best thing you can do for yourself. Be consistent with activity. Your workouts can vary, and time of day and who you train with and where, but just be consistent in moving. The fitter you get the more you can do. You’ll always find success where there is consistency. The dichotomy of being fit is both consistent and transformative. It’s a beautiful relationship. Where there is consistency, you shall find transformation. When you put in the effort and work daily, you physically change your body and the way you feel emotionally. 

Thanks for sharing with us Rebecca!   You can catch Rebecca in New York City at Barry’s Bootcamp or at A.C.C.E.S.S.  Rebecca created A.C.C.E.S.S., which is a 60-minute barefoot program designed to develop balance, flexibility, core strength through an invigorating flow of proper movement patterns.

Make sure you stay up to date with Rebecca on her Facebook, Instagram, Twitter and her website.

Check back with us next Wednesday to see what amazing gal we’re crushing on!

Be brave!

xx,

Lindsey + Amber

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Brave Body Project Beat Down: Abs!

Hey Brave Body babes!

Need a great routine to tack on to the end of your #BraveNewYou January Run Challenge?  We’re here to help!  Let’s get your core on fire with today’s beat down!

This workout is quick, effective and you don’t need any equipment to do it with us.  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Want more?  Click HERE for our amazing online membership!  The BBP Online Fitness Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Let’s work on you – together.

Until next time, be brave friends!

xx,

Amber + Lindsey

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BraveBODY Breakdown: How to Spice Up Your Run Program

DSC_3767Hey Brave Body Babes!

We’re at the last week of our Brave New You Run Challenge!  You’ve been logging in miles for weeks now and we love seeing all your hard work on social media.  You guys are seriously inspirational!

Today as I approached my treadmill, I was dreading the five miles ahead of me.  My body was sore, I was tired and cranky and I just wanted to Netflix and chill my life away.

Amber and I decided it was time for us (and you) to spice up your running routine.  Here are our top 5 tips for making your miles more manageable and fun:

1. Play with your run program.  Last week, I noticed Amber was doing something different during her run.  Midway through and bored to death with my run I asked her what she was up to.  She said she was doing intervals. Intervals are perfect if you have a short attention span/the thought for running at the same speed for 45 minutes makes you want to run straight into traffic.  Try building a plan (example:  6.0 for a minute, 7.0 for a minute, 8.0 for a minute.  Repeat until you hit a mile, take a 30 second walk and begin again.) I tried it for the rest of my run and the time (and miles) whizzed by. Click here for an amazing BBP HIIT TREADMILL ROUTINE .  Want more?  Our BBP Online Membership is chock full of this and more.  Get started today by clicking HERE.

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2. Switch up your tunes.  There’s nothing more depressing than hearing the same 20 songs on your playlist.  Today during my run, I used Spotify radio and set it to the Rihanna channel.  It was a nice surprise to hear songs I hadn’t heard in a while and it kept me entertained.  Not feeling the tunes?  Try listening to a podcast or a book on tape.  It may just get you in the zone and get those miles under your feet.

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3. Grab a buddy. Sometimes running solo is just what you need to breathe and refocus.  Other times you need that extra push from a friend to get you through.  When Amber and I train together we almost always push each other harder and I end up running farther and faster than I would if I was alone.  Don’t have a buddy?  No problem.  Find a local run club in your city or sign up for a class like Barry’s Bootcamp or Mile High Run Club.  We guarantee you’ll meet like-minded running enthusiasts and end up with a new buddy or two!

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4. Make your muscles happy. If you’re logging in lots of miles this month like us, you need to be treating your body with some extra TLC.  Amber was amping up her miles last year and was finding crazy pain in her IT bands and hip flexors.  She found her new friend the foam roller, and it literally changed her whole workout routine.  Foam rolling before AND after our runs have been incredibly important to our recovery.  It’s a small addition to your routine that can truly make a huge difference.  Besides, who wants to run on tight, sore muscles?  Not me.  Have a foam roller collecting dust in your apartment because you don’t know how to use it?  Check out our favorite foam rolling moves HERE.

 

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5. Remember your WHY. If all else fails, stop and remember why you’re doing this in the first place.  Maybe you want to challenge yourself and set a new run goal.  Maybe you want to lose weight. Maybe you want to become a better runner.  For me, it will always come back to a time when I couldn’t run.  Post ACL tear, I couldn’t run for half a year.  It was devastating.  My first day back running I remember saying to myself “I will never take my ability to do this for granted again.”  Whenever I feel too tired to run I go back to that moment.  If you start with your “why” you’ll be able to push yourself towards your goals a little easier.

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We’re proud of all the work you’ve done so far.  Thanks for being part of this Brave New You Run Challenge with us.  Remember, it’s never too late to start.  Set a goal right now, lace up your sneakers and get to it.  We’re always here for you.

Stay brave friends!

xx,

Lindsey

 

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#BraveNewYou Beat Down: Booty Focus!

Hey Brave Body babes!  It’s Friday and that means it’s time for a full body beat down!  Lace up your sneakers, grab some ankle weights and workout with us!

Here’s how it goes:  We’ve created 5 movements that you’ll do for 30 seconds per move. Once you’ve completed the entire video, you’ll rewind and do it on the other side!  Trust us when we say your butt will LITERALLY be on fire by the end of this!

Ready to take your fitness adventure to the next level?  We’re so excited to unveil our NEW online fitness membership site.  Now, directly on the Brave Body Project website, you can:

  • Create your own personal profile
  • Track your weight/body measurements
  • Buy membership packages
  • Gain access to a library of fast, effective and FUN workouts
  • Easily track your progress with our online tools
  • Message Amber and Lindsey directly
  • Be the first to know about membership specials + discounts
  • Start the adventure to the bravest, most brilliant version of YOU

Ready to join the community, reach your fitness goals and fall in love with the new brave, bad-assed, brilliant you?!  Click HERE to create your account now! Let’s work on you – together.

Be brave!

xx,

Lindsey + Amber

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Brave New You Full Body Beat Down!

 

Hey Brave Body babes!  It’s Friday and that means it’s time for a full body beat down!  Lace up your sneakers, grab some weights  and workout with us!

Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Ready to take your fitness adventure to the next level?  We’re so excited to unveil our NEW online fitness membership site.  Now, directly on the Brave Body Project website, you can:

  • Create your own personal profile
  • Track your weight/body measurements
  • Buy membership packages
  • Gain access to a library of fast, effective and FUN workouts
  • Easily track your progress with our online tools
  • Message Amber and Lindsey directly
  • Be the first to know about membership specials + discounts
  • Start the adventure to the bravest, most brilliant version of YOU

Ready to join the community, reach your fitness goals and fall in love with the new brave, bad-assed, brilliant you?!  Click HERE to create your account now! Let’s work on you – together.

Be brave!

xx,

Lindsey + Amber

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New Year’s Day Full Body Beat Down!

 

Happy 2016 to our Brave Body Project family!  We hope you rang in the New Year with family and loved ones and you’re excited and inspired to start this year off with a bang!

Our Brave New You January challenge kicks off on Monday but we want to make sure you get your sweat on with us today!

Lace up your sneakers (or not… you can do this in your pajamas!), grab a weight (or a champagne bottle) and workout with us!  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Ready to take your fitness adventure to the next level?  We’re so excited to unveil our NEW online fitness membership site.  Now, directly on the Brave Body Project website, you can:

  • Create your own personal profile
  • Track your weight/body measurements
  • Buy membership packages
  • Gain access to a library of fast, effective and FUN workouts
  • Easily track your progress with our online tools
  • Message Amber and Lindsey directly
  • Be the first to know about membership specials + discounts
  • Start the adventure to the bravest, most brilliant version of YOU

Ready to join the community, reach your fitness goals and fall in love with the new brave, bad-assed, brilliant you?!  Click HERE to create your account now!

Also, this week we have a special present for you! Use the code BRAVENEWYOU10 at checkout for 10% off all packages!!! What are you waiting for?  Let’s work on you – together.

Happy New Year Brave Family!

xx,

Lindsey + Amber

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braveBODY Breakdown: Foam Rollers and Other Torture Devices You Need in Your Life

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It’s the end of your workout, you’ve kicked some serious butt and you’re exhausted.  Or you’re at the end of your bootcamp/barre/kickboxing class du jour and that slow stretching music comes on.  Now, if you’re like the majority of the people we teach, you’re more interested in grabbing a shower and getting to work on time than you are stretching.  Too often at the gym, we see the poor little stretch corner full of foam rollers and other toys anxiously waiting to be used get left behind.

 

Today, we want to shed some light on the importance of stretching and foam rolling post sweat session.  As two athletic females, we know the adverse effects of overtraining and under stretching all too well.  Muscle imbalances, joint pain, tight IT bands and hip flexors can lead to some pretty serious injuries and most of them can be avoided by just a few minutes a day of proper stretching and foam rolling.  Just as important as your post workout protein shake, stretching and foam rolling is your golden ticket to a stronger, faster, pain-free workout life.

Let’s talk about our favorite rehab tools and how to use them!

WTF is a foam roller?

The tool that was once only used by professional athletes, coaches, and physical therapists has finally become a rehab practice for people of all fitness levels.  Self-myofascial release is a fancy term for self-massaging to release the tension of tight and sore muscles.  By using a foam roller, you’re applying pressure to areas that are tight and releasing tension and trigger points (knots that form in muscles).  When you foam roll, you’re aiding your muscles back to their healthy, elastic former selves and you’ll be ready to perform better because of it.

But why does it HURT so bad?!

We know.  It’s not necessarily the most pleasant experience.  On any given night, you can find one of us laying across the living room floor, glass of wine in hand, crying and rolling out our IT bands (more on how to do that later).  The cool thing about self-myofascial release is you’re in control of applying pressure to areas that are tight or painful.  Our physical therapists have called this the “search and destroy” method.  Remember, when you’re foam rolling you’re going to feel pain and discomfort, but it should never feel unbearable.  

Do I do it before or after my workout?

Ideally, both.  Foam rolling pre-workout as part of a dynamic warm-up will help get blood flowing to areas that may be lacking it, helps reduce tension in muscles and gets your body prepped to work.  Post workout, foam rolling helps flush out blood that has pooled to the worked muscles (also known as lactic acid build-up) which will aid in limiting soreness and tightness.

Ok, let’s get rolling! Here are our 5 favorite foam roller exercises:


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  • IT band. Lay on your side.  Place the roller right below your hip bone. Roll down the length of your thigh, stopping right before your knee.  Use the search and destroy method here: if you find a painful spot slowing roll over it, targeting that specific zone until you feel a release.  Do this for about a minute on each leg.

 

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  • Piriformis.  (this is a sneaky little muscle found under the glute and can get really tight!)  Place the roller under the center of your butt.  Cross one knee over the other.  You can use different positions of your body to target the piriformis and put as much or as little pressure as you need.   Again, search and DESTROY.  About a minute on each side.

 

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  • Quads.  Place the foam roller under your hips and get into a plank position.  From here, roll the length of your quad, stopping before the knee.  You can lean into one leg at a time if you want.  Remember, you control the pressure.  Slow and steady wins the race here. Do this for about a minute.

 

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  • Calves.  Sit on the floor, cross one leg over the other and place the foam roller under your calf.  Press up onto your hands and roll back and forth.  Roll on the inside and the outside of the muscle.  Switch legs, do it again. 1 minute.

 

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  • Shins. This one is going to feel a little funky but it’s an amazing way to avoid shin splints.  Get on all fours and place the foam roller directly under your shins.  Roll all the way down to the ankle.  You might need to continuously adjust your body positioning on this one to get the whole muscle.  If your foam roller has points for extra trigger points, be careful with this one.  A soft foam roller works best.

 

 

Other tools we love:

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  • The Stick.  The Stick is kind of like a reverse foam roller.  You basically sit down anywhere and apply the stick by rolling it up and down the quads, hamstrings, calves, etc to relieve sore muscles.  We basically use it when we’re too lazy to get down on the ground and roll it out with a foam roller.

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  • A Large Softball.  We love (well… maybe love is the wrong term) using a softball to release tight hip flexors and piriformis.  Laying down on your stomach and placing the softball under your hip flexor while slowly rolling in a circle will loosen up tight hip flexors.  Trust us when we say, there’s nothing worse than a torn labrum in your hip… we’ve been there!

 

Have any tools your love to get your stretch on with?  Share with us!  

Until next time, happy rolling friends!

xx,

Lindsey + Amber

 

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#BBPHOLIDAYHUSTLE BEAT DOWN: Strengthen Series Christmas Morning Edition!

Merry Christmas from Brave Body Project!  We hope you’re enjoying this Christmas morning with family, friends, presents and laughter.

For Christmas, we’re giving you…  THE GIFT OF SWEAT!

We’ve created a special Christmas Cardio Beat Down just for you!  This workout is quick, effective and you don’t need any equipment to do it with us.  Grab your family, clear out some space in front of your tree and get ready to sweat!  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Late on finding a Christmas present for the fitness fanatic in your life? Click HERE for our amazing online membership!  The BBP Online Fitness Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Contact us today about rates and packages!

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Merry Christmas from our family to yours!

xx,

Lindsey + Amber

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Brave Body Beats: Holiday Hustle Edition!

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Hey BBP Holiday Hustlers!  We’ve packed up our presents, kissed New York goodbye and headed home for the holidays.  Whether you’re looking for some tunes to jam out to in the car or you want to spice up your workout playlist, we’ve got something for you.

We’ve put together our favorite tunes for our holiday sweat sessions.  Take a listen, share it with your family and friends and follow us on Spotify!

 

Grab your headphones, lace up your sneakers and start sweating!  Check back in with us on Christmas morning for a FREE Cardio Beat Down you can do anywhere!

Want to sweat with us every day?!  Check out the amazing Brave Body Project Online Fitness Membership here.

Until next time, happy holidays and be brave!

xx,

Lindsey + Amber

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#BBPHOLIDAYHUSTLE BEAT DOWN: Strengthen Series! (Back/Biceps)

Hey BBP Holiday Hustlers!  It’s Friday and before we head into the weekend it’s time to focus on Pillar #3 of The BBP Holiday Hustle: Strengthen!

This workout is quick, effective and you don’t need any equipment to do it with us.  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Want more?  Click HERE for our amazing online membership!  The BBP Online Fitness Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Contact us today about rates and packages!

Until next time, be brave friends!

xx,

Amber + Lindsey

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#BBP HOLIDAY HUSTLE BEATDOWN: STRENGTHEN SERIES (Legs/Back)

Hey BBP Holiday Hustlers!  It’s Friday and before we head into the weekend it’s time to focus on Pillar #3 of The BBP Holiday Hustle: Strengthen!

This workout is quick, effective and you don’t need any equipment to do it with us.  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Want more?  Click HERE for our amazing online membership!  The BBP Online Fitness Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Contact us today about rates and packages!

Until next time, be brave friends!

xx,

Amber + Lindsey

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#BBP HOLIDAY HUSTLE BEATDOWN: STRENGTHEN SERIES (Butt/Back)

 

 

Hey BBP Holiday Hustlers!  It’s Friday and before we head into the weekend it’s time to focus on Pillar #3 of The BBP Holiday Hustle: Strengthen!

This workout is quick, effective and you don’t need any equipment to do it with us.  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Want more?  Click HERE for our amazing online membership!  The BBP Online Fitness Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Contact us today about rates and packages!

Until next time, be brave friends!

xx,

Amber + Lindsey

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BBP HOLIDAY HUSTLE BEATDOWN: STRENGTHEN SERIES (POST TURKEY DAY WORKOUT)

Hey BBP Holiday Hustlers!  It’s the day after Thanksgiving and before we head into more of a food coma let’s focus on Pillar #3 of The BBP Holiday Hustle: Strengthen!

We came, we ate, we conquered, now, let’s work up a sweat and work show that turkey who’s boss!  This workout is quick, effective and you don’t need any equipment to do it with us.  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.

Want more?  Click HERE for our amazing online membership!  The BBP Online Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Contact us today about rates and packages!

Until next time, be brave friends!

xx,

Amber + Lindsey

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#BBP HOLIDAY HUSTLE BEATDOWN: STRENGTHEN SERIES (Shoulders/Triceps)

 

 

Hey BBP Holiday Hustlers!  It’s Friday and before we head into the weekend it’s time to focus on Pillar #3 of The BBP Holiday Hustle: Strengthen!

Today we’re focusing on sculpting those arms so they look great in that Thanksgiving sweater!  This workout is quick, effective and you don’t need any equipment to do it with us.  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.  Those shoulders and triceps will be feelin’ tight and right after this beat down.

Want more?  Click HERE for our amazing online membership!  The BBP Online Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Contact us today about rates and packages!

Until next time, be brave friends!

xx,

Amber + Lindsey

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#BBP HOLIDAY HUSTLE BEATDOWN: STRENGTHEN SERIES (Abs)

 

Hey BBP Holiday Hustlers!  It’s Friday and before we head into the weekend it’s time to focus on Pillar #3 of The BBP Holiday Hustle: Strengthen!

Today we’re prepping your abs early for Thanksgiving festivities!  This workout is quick, effective and you don’t need any equipment to do it with us.  Here’s how it goes:  We’ve created 5 movements that you’ll repeat 10 times.  You get a 10-second recovery in between each move.  Once you’ve completed the entire video, rewind and do it 3 more times.  Your core will be on FIRE by the end of it!

Want more?  Click HERE for our amazing online membership!  The BBP Online Membership brings 6 brand new workouts to your virtual door each month! Each workout is only 30-minutes long, uses minimal equipment and can be done anywhere!  The BBP Online Membership is a results-driven program helping you reach your best body, inside and out.  The best part is, we’ll be there through the whole process for help and support.  What are you waiting for?  Contact us today about rates and packages!

Until next time, be brave friends!

xx,

Amber + Lindsey

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Brave Body Project Weekly Beat Down: Cardio

 

Tuesday!  How is it going’? Well, we know you have been sitting on the edge of your seat for this week’s beat down and now, the waiting is over!  This workout is sure to get your heart racing, blood pumping and foreheads sweating with this brand new cardio beat down!  We are throwing you moves that you’ve never seen before and it will leave you feeling motivated and anxious for next Tuesday!

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Full Body

Hey beat down go-getters!  Excited for you new BBP beat down this week?  Well, you should be!  It’s a total body work out just waiting for you to get your body sweating. The best part about it? You need no equipment! Just YOU!  So, grab a mat and your favorite playlist and lets get to your sweat session for the day!

 

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

 

Be strong. Be inspired.

Be brave.

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Brave Body Project Weekly Beat Down: Full Body-Body Weight

It’s Tuesday, it’s fall and it’s time for a beat down!  The weather is chilly and crisp so throw on a sweatshirt, grab your pumpkin flavored drink of choice and head outside this week for your workout!  Join us as we enjoy the amazing fall temps and sweat while we do it!

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Plank Series

Ready for this weeks FREE beat down?  All you need is your hot body and some excitement for a plank!  That’s right, this week we are throwing a custom total body plank workout at ya!  So, grab a mat, grab a friend and let’s get to it!

 

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

Stay brave friends!

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Brave Body Project Weekly Beat Down: Lower Body

Happy Tuesday!!

It’s fall and that means it’s time to bust out those skinny jeans and pumpkin spiced…everything!!  It’s that time of year to get that lower body lookin’ tight and right for those booty poppin’ jeans and fall fashion staples!  Your FREE workout this week is all lower body focused.  So, let the fall festivities begin!

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

Until next week, be brave friends!

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Brave Body Project Weekly Beat Down: Full Body!

What’s up Brave family?!

It’s Tuesday yet again and you know what that means… It’s time to work out!!!  This week we sat down to decide what part of the body to focus on and well, we couldn’t pick just one! So here we are with your FREE TOTAL body beat down.  This one is sure to blast your bod from head to toe.

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

Until next week, be brave friends!

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Brave Body Project Weekly Beat Down: Butt

Booty Booty Booty!! Summer is not over for us here at BBP and you better believe we are still working on those favorite curves of ours…dat butt. Your FREE beat down this week is all about your back side. So grab a mat, add some ankle weights for that extra perk and let’s get started!

Here’s how it goes: We’ve created five movements that you’ll do for one minute a piece. Once you’ve completed each movement on the right side, you’ll repeat it again on the left.

We want to hear how you’re feeling post sweat sesh.  Take a photo or video and tag us on Instagram or Twitter with the hashtag #bbpfullbodybeatdown and #bebrave.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Take it Back Series 3.0

Do you think you’ve got what it takes for this week’s FREE weekly beat down??

This week we are shining some light on our ‘Take it Back’ beat down series.  Over the past two months we’ve taken some time to give a shout out to our best BBP weekly beat downs.  This one is by far one of our favs and sure to have you and that booty screaming for more!

You’ll be feeling it today, BUTT lovin’ it tomorrow!! (Get it?)

Want more? Check out our exclusive online membership. Email info@bravebodyproject.com for
information.

Here’s how it goes: We’ve created five movements that you’ll do for one minute a piece. Once you’ve completed each movement on the right side, you’ll repeat it again on the left.  You’re be bouncing pennies off of your booty in no time!

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Fully Body Chair Workout!

For this week’s beat down we here at BBP have some tricks up our sleeves!  Wanna work up a sweat with us for FREE? Then all you need is a handy-dandy… chair!  But don’t be fooled, there won’t be any sitting going on today!  So grab your closest seat and let’s get to sweating.

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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LABOR DAY MEMBERSHIP SALE!!!

WE WANT YOU!

But really, we do.  It’s been 5 months since the Brave Body Project Online Membership came on the fitness scene and our jaws are on the floor as we’ve watched our BBP members take control of their life; body mind and soul!  The transformations we’ve seen in such a short amount of time have been awe inspiring.  That’s why we’re reaching out to YOU (yes… you!) to take action and join this army of Brave bodies!

Brave Body Project is an online fitness membership and community for people who share a passion for feeling strong, eating well, being bold and the pursuit of finding the brave in you.  Our online membership takes the guesswork out of your fitness routine.  With daily detailed videos, customized and adjustable programs and access to us as trainers, it’s impossible to fail!  

In honor of Labor Day, we’re giving a 10% discount on all membership packages!  This offer lasts until Monday, September 7th at midnight so jump on this chance to change your body, your mind, and your life! CLICK HERE TO JOIN TODAY!  We’ll take care of the rest!

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Brave Body Project Weekly Beat Down: Blood Pumping Cardio

Time for your 4 favorite words of the week!!

FREE

TUESDAY

BEAT

DOWN

Need we say more?  This week it’s time to put the weights away and focus on amping up that heart rate.  That’s right, this week we focus on cardio!  Let’s get that blood pumping and get to it!

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Take it Back Series 2

For this week’s FREE weekly beat down we are continuing our BBP Take It Back Series.  This week we are taking a step back to the hard (core) basics.  Check out our classic equipment-free Core Buster workout.

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Take it Back Series

 

For this week’s FREE Brave Body Project Beat Down, we decided to take a walk down memory lane and take it back to our very first BBP beat down!  It’s a solid workout and sure to get your body pumping from head to toe. So, here it is folks! It’s our very first FULL BODY beat down.

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

 

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Brave Body Project Weekly Beat Down: Cardio! Cardio! Cardio!

Can we hear three cheers for cardio!? Ok, don’t give us that eye roll because this weeks beat down is about to amp you up and get you sweating in no time! It’s Tuesday and time for your FREE BBP weekly beat down.

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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BRAVE BUDDY RUN CHALLENGE + COCKTAIL PARTY TONIGHT!

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Join us tonight in New York City as Brave Body Project teams up with Sweaty Betty Flatiron and Soho for the Brave Buddy Run Challenge! This awesome event is broken down into 4 parts!

1. Meet us at the Sweaty Betty Flatiron store (165 5th avenue and 21st Street) from 5:30PM-6:00PM and get 20% off just for sweating with us!

2. Run with us along the West Side Highway from 6PM-6:30PM (your bags will be transported to the Soho studio… No need to worry!)

3. Join us for our signature Brave Body Project Full Body Beat Down at the Sweaty Betty Soho studio (77 Mercer Street)

4. Here’s the fun part: goodie bags and cocktails post workout (be honest, don’t you want to come just for that?!)

We only have a couple spots left! Sign up here and join us for the fun FREE night of fitness! #bravebodyproject

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Brave Body Project Weekly Beat Down: BUTT!!

Tuesday! Tuesday! Tuesday!  We here at BBP like to make Tuesday the big day for your sweat sesh.  This week we are focusing on your BOOTY!

Here’s how it goes: We’ve created five movements that you’ll do for one minute a piece. Once you’ve completed each movement on the right side, you’ll repeat it again on the left.  You’re be bouncing pennies off of your booty in no time!

This week we are giving away one free BBP Tank for FREE!!  Pick your favorite movement from this video, snap a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body AND use the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Full Body

 

It’s Tuesday which means it’s time for your FREE Brave Body Project weekly beat down!  This week we’re focusing on hitting every muscle in your body.

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

 

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Our online membership is no joke…well, it kind of is.

 

Our Brave Body Project online membership is so much more than working out.

We here at Brave Body Project never shy away from a good laugh. Working out is so much more than the sweat and the sore muscles. It is about having fun and laughing every step of the way.

Be a part of this brave community with us!  Want to know more? Check out our exclusive online membership here.

 

 

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Brave Body Project Weekly Beat down: CORE

Here it is, our newest BBP beat down!  This is one you won’t want to miss, plus it’s for FREE!  This week’s focus is CORE.  We are shaping those midsections and chiseling out those abs!

Here’s how it goes: We’ve created five movements that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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BRAVE BUDDY RUN CHALLENGE!!!

 

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Feeling brave? Got a buddy? Sounds like you’re up for our Brave Buddy Run Challenge! We here at BBP love to shake up our routine and stay focused on our fitness goals, especially in the lazy months of summer!  We’re challenging you and your favorite buddy to see how many combined miles you can conquer in 30 days!

Hashtag #BraveBuddy and #BraveBodyProject on Instagram (@bravebodyproject) so we can see you progress!! The duo with the most mileage gets a special BBP prize (and bragging rights…especially if you beat US!) Don’t have a buddy?  Have no fear.  Reach out to us at info@bravebodyproject.com, tweet at us at @brave_body or give us a shout on Instagram and we’ll set you up with one.  

Lace up your sneakers and get running!

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Brave Body Project Weekly Beat Down: Legs! Legs! Legs!

Tuesdays are for sweating!  Workout alongside Amber and Lindsey  as we celebrate your sexy legs with this FREE Brave Body Project Beat Down.

Here’s how it goes: We’ve created five movements that you’ll do for one minute a piece. Once you’ve completed each movement on the right side, you’ll repeat it again on the left!  You’re sure to have beautiful sculpted legs in no time!

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Chest and Shoulders!

It’s Tuesday and you know what that means!  It’s time for your FREE Brave Body Project weekly beat down video!  This week we’re focusing on chest and shoulders.

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter  @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: FULL BODY!

Welcome to your FREE Brave Body Project weekly workout! This week we’re giving you a full body beat down! Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram @bravebodyproject or Twitter @brave_body with the hashtag #bravebodyproject.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: CARDIO!

It’s time for your FREE Brave Body Project Weekly Beat Down! This week we’re ditching the weights and getting your heart rate up with a killer cardio circuit. Lace up your sneakers and let’s get started!

Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram or Twitter with the hashtag #bravebodyproject #bbpfullbodybeatdown or #bebrave.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: LEGS!

 

Welcome to your weekly Brave Body Project weekly workout! This week we’re keeping with the short short theme and focusing on LEGS! Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram or Twitter with the hashtag #bbpfullbodybeatdown or #bebrave.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Booty!

Welcome to your weekly Brave Body Project workout! Summer is here and its time to get ready for the beach.  We’re gearing up for short(er) shorts this summer and we’re well on our way with this booty workout! This week we are changing it up a little.  Here’s how it goes: We’ve created five movements that you will do for 1 minute a piece. Watch Amber for the right side, rewind the video again and watch Lindsey for the left!

We want to hear how you’re feeling post sweat sesh.  Take a photo or video and tag us on Instagram or Twitter with the hashtag #bbpfullbodybeatdown and #bebrave.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down: Sliding Abs!

Welcome to your weekly Brave Body Project weekly workout! This week we’re keeping it slow and sexy and chiseling some serious abs.  All you need are a set of sliders or a couple towels! Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram or Twitter with the hashtag #bbpfullbodybeatdown or #bebrave.

Want more? Check out our exclusive online membership here.

 

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Brave Body Project Weekly Beatdown: Core Buster

Welcome to your weekly Brave Body Project weekly workout! This week we’re giving you a full body beat down with a focus on core! Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram or Twitter with the hashtag #bbpfullbodybeatdown or #bebrave.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down : Chest Back and Core

Welcome to your weekly Brave Body Project weekly workout! This week we’re giving you a full body beat down with a focus on chest, back and of course, core! Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo or video and tag us on Instagram or Twitter with the hashtag #bbpfullbodybeatdown or #bebrave.

Want more? Check out our exclusive online membership here.

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Brave Body Project Weekly Beat Down

Welcome to your first Brave Body Project weekly workout! This week we’re giving you a full body beat down. Here’s how it goes: We’ve created five movement that you will repeat for ten repetitions. Once you’ve completed the circuit you’ll repeat it again three more times (SERIOUSLY!) You get a 10 second breather in between each exercise. (If you don’t need a break that’s your chance to have a dance party, do some back flips, drink a cocktail…. the choice is yours.)

We want to hear how you’re feeling post sweat sesh. Take a photo, tag us on Instagram @bravebodyproject or tweet at us @brave_body with the hashtag #bbpfullbodybeatdown or #bebrave.

Want more? Check out our exclusive online membership here.

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