Resistance Band Workouts for Strength (3 in 1: Upper, Lower & Full Body Workouts)

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Resistance Band Workouts for Strength (3 in 1: Upper, Lower & Full Body Workouts)

Resistance bands are a great tool for strength training. They’re a different way to train when it comes to strength training vs weights. Both are effective and can be mixed interchangeably. Strength training isn’t just about sculpting muscles — it’s about keeping your body working well for life.

As we age (and especially during weight loss or GLP-1 use), we naturally lose muscle unless we’re intentional. Resistance training helps activate and preserve muscle, which supports everything from metabolism to mobility.

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Full Body Strength Circuit (Intermediate to Advanced)

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Full Body Strength Circuit (Intermediate to Advanced)

This 45-minute full-body circuit is designed to challenge your strength, endurance, and stability — all in one efficient session you can do anywhere.

You’ll need a set of dumbbells, a resistance band, and TRX straps (if available). Whether you’re at home, the gym, or even outside, this workout builds total-body strength while keeping your heart rate elevated.

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Metcon Workout: Total Body Burn in Minimal Time (30 minute workout)

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Metcon Workout: Total Body Burn in Minimal Time (30 minute workout)

One of the biggest challenges we see in our fitness retreat guests is that they are time starved. And let’s be honest, who isn’t, right? Most people are juggling a lot today - family, career, health, relationships, finances, etc. Our goal is to provide easy tools and resources for you to take advantage of to make life just a little bit easier.

If you’re short on time but want maximum results, Metcon workouts (short for metabolic conditioning) might be your new go-to. These workouts combine strength and cardio in high-intensity intervals designed to improve endurance, power, and calorie burn — both during and after your session.

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The Ultimate Full Body Workout Plan with Resistance Bands

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The Ultimate Full Body Workout Plan with Resistance Bands

Looking to elevate your fitness routine with an effective, flexible, full body workout plan? Whether you're working out at home, traveling, or looking to add variety to your gym sessions, our Resistance Band Guide: 4-Week Plan + 33 Workouts is designed to help you build strength, increase endurance, and stay motivated—all with the power of resistance bands!

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Jump into Fall with a 4-Week Fitness Challenge!

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Jump into Fall with a 4-Week Fitness Challenge!

As the air cools and leaves change, there’s no better time to switch up your workout routine and embrace the season! Fall offers a perfect opportunity to refocus on your fitness goals before the holidays sneak up, and I’ve created a simple but effective 4-week fall fitness challenge to help you get there.

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FALL FITNESS SEASON: YOUR GUIDE TO AUTUMN WORKOUTS

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FALL FITNESS SEASON: YOUR GUIDE TO AUTUMN WORKOUTS

As the air turns crisp and the leaves begin to paint the world in hues of red, orange, and gold, there's no better time to re-energize your fitness routine and set new goals. Fall is a season of change and renewal, making it the perfect backdrop for getting back into the swing of things, especially after the relaxed pace of summer.

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Retreat Workouts: Balance, Boot Camp & More

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Retreat Workouts: Balance, Boot Camp & More

I was talking with one of our guests a few weeks ago as we were finishing up our beach hike. She mentioned that some of the workouts and movements we had done were things she wanted to remember so she could do them at home. I don’t post a lot of our actual retreat workouts here on the blog but it inspired me to add them here. A lot of our guests will jot down notes after class or on their phones during a break so they can remember certain sequences or moves. I figured why not post a few of the favorite workouts each week right here so our fitness retreat guests can come back and reference them and so can all of you.

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Build Your Own Workout

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Build Your Own Workout

It’s time to workout. You’re all suited up, ready to hit the gym and tackle this thing. You walk in and head over to your favorite machine that you always do. It’s getting kind of old and monotonous but you go anyway — day after day. Sound familiar? This is exactly what most of our boot camp vacation guests have a problem with too. One thing we hear all the time is that it’s hard to know what to change or how to mix it up.

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Total Body Boot Camp Workout

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Total Body Boot Camp Workout

A few weeks ago we did a really great bodyweight workout at the beach during one of the morning sessions of Vita Boot Camp. Everyone agreed it hit all the right spots, challenged them in a number of ways and they felt that fatigue that feels good and bad all at the same time. I like to share the actual workouts we do in Vita Boot Camp every so often. Not only is it a great way for our fitness retreat guests to replicate the workout and do it at home but it also gives all of you a chance to experience some of the real workouts we do at the retreat.

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13 Benefits Of Working Out with intensity

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13 Benefits Of Working Out with intensity

Exercising intensely has many positives including physical and mental benefits. From getting stronger and leaner to producing feel good endorphins, exercising intensely produces rewards well beyond the actual workout. We use intense exercise in some of the workouts at our fitness retreat so guests can experience a wide range of fitness activities. One of the benefits of HIIT workouts is that because they are so intense, you can get the same benefit out of a 20 minute workout that might normally take you 40 or 45. More bang for you buck — a win win!

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10 DIY Workouts For Your Beach Vacation

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10 DIY Workouts For Your Beach Vacation

Who doesn’t love a beach vacation? Whether you’re going on a holiday break or just getting out of town to take a break from the cold weather, the beach is a favorite place to visit for so many people. We are lucky in our little town of Delray Beach, Florida because our weather is warm the majority of the year with lots of sunshine all the time. Our awesome weather also makes it easy to workout outside all year round. So we understand why you would want to visit an area that’s warm and sunny and allows you to get outside and enjoy the beach atmosphere.

While we would love for you to come to do one of our fitness retreats, we know that people have other vacations planned. With that in mind, there’s no reason to skip your workouts while you’re beach vacation. To help you out, we’ve got 10 DIY workouts that you can easily do on your own while you’re away. You’ll find cardio, bodyweight and core workouts below. Enjoy!

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