No Excuses, Girl Let’s Get BitchFit

(“No Excuses, Girl Let’s Get BitchFit” audio version)

If your get-up-and-go seems to have gone up and went, you’re not alone. Hungover from 2020, so many of my clients and even myself are experiencing a lack of motivation, too.

That’s why Female IQ launched BitchFit — an all levels, comprehensive, wellness program that combines multiple fitness modalities like yoga, Pilates and Barre, as well as mood and brain boosting techniques like guided meditation and holistic nutrition, so you can eliminate all the shiitake in your life and start kicking asana.

Passion runs the gamut from rage to love. BitchFit wants you to harness it all and, like the superhero that you are, use your powers for good.

The transformation from stagnation to actualization begins with movement.

It doesn’t matter that you are tired. It doesn’t matter that you are feeling pissy or complacent. No excuses. Nothing is going to get in your way.

Let’s move.

You can do the following crazy simple, no equipment needed (minus a timer) BitchFit workout once if you only have a skinny six minutes or multiple rounds while watching your favorite morning show.

Stripper Squats (Total Time = 1 min.)

This move is effective for sooooooo many reasons. It lengthens and strengthens your legs, core and back and, if your partner watches you do the exercise, might just get you a new car or fun trip. (I may or may not have scored a house remodel out of it.)

Steps:

  • Set your timer for 1 min.
  • Stand near something about belly button height like a table or chair (I use a long foam roller) and place your hands on it.
  • Walk your feet out, making a 90-degree angle with your torso and legs.
  • Your back should be long and shoulders away from the ears, neck released of any tension, your core engaged, knees soft but legs straight, and feet hip-distance apart.
  • Inhale, bend both knees.
  • Exhale, simultaneously ignite your core and send your butt up to the sky as you straighten your legs. (You should feel the entire back of your legs lengthen, as your low belly and back, hamstrings and quads fire up.)

Squat + Lunge Dip + Curtsy Squat (Total Time = 2 min.)

This sequence of movements is totally bad ass and, if you keep the foot of your working leg off the floor the entire time, works on your balance.

Steps:

  • Set your timer for 1 min.
  • Stand with your feet just beyond hip distance (~ 1 ½ feet) apart.
  • Keeping your form but moving with speed, bend your knees for a squat, stand, send your left leg back for a lunge dip, stand, send your left behind your right leg for a curtsy squat.
  • Continue these movements until the timer sounds and then repeat on the other side.

Planks (Total Time = 3 min.)

  • Set your timer for 1 min. and hold Plank Pose until the timer sounds.
  • Set your timer for 1 min. and hold Vasisthasana (Side Plank Pose) on the right side until the timer sounds.
  • Set your timer for 1 min. and hold Side Plank Pose on the left side until the timer sounds.

To learn more about BitchFit, email Female IQ founder Becca Edwards and get a complimentary 30-minute customized BitchFit consultation.

—Becca Edwards, founder of Female IQ

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