6 minute workout

Hey everyone!

Here is a 6 minute workout you can do once, twice, or three times; it's totally up to you! :) The more you do the more you burn and with the holiday season here we all know we could use a little more! :)

If you aren't sure what these moves are you can catch me on Periscope at EBFbyashley or just look up Ashley Hiben and there will be a video up for the next 24 hours of how to do all the exercises!

For this workout you will need a set of dumbbells no heavier then 8 lbs and a mat. There is no rest between circuits or exercises. You will preform the first circuit and repeat the exercises, followed by circuit 2 and then three.

Workout: 

Circuit 1: 2x30sec

• squat w/ wide and high row 
• static side lunge w/ concentration bicep curl 
• chair squat w/ front shoulder raise 

Circuit 2: 2x30sec

• Star jumps 
• crossover jacks

Circuit 3: 1x30sec

• Running plank moguls 
• Tabel to L sit

Saturday core and upper body workout

What's up everyone?!!!

Happy Saturday!! I can't believe another week has come and gone, it seems like the weeks are just flying by. I hope you are enjoying them to the fullest! :) For the past couple weeks I have been doing a lot of plyometrics (jumping), heavy leg work, and by doing some my body wasn't happy with me. I started to give myself Plantar fasciitis. This is where your calf muscles get tight and then begin to pull on the muscles in the foot, giving you a sharp pain when you walk. I decided to nip this problem in the bud and started stretching, foam rolling, and just staying off of it this week (besides light walking). I have a couple more days of rest and then I'll be back at it on Monday. :) It's feeling a lot better. Case in point, please make sure you are listening to your body, if you need rest take it. Trust me your body knows best, don't push it! It's better to take care of the problems before they happen then having to have set backs like I just did this week.

That being said, today's workout will focus on core and upper body. If you want to see this workout live you can tune into my Periscope channel @ebfbyashley at 12:30PM PST today. I will review all the moves so you have an idea of what they look like, and the video will stay up for 24 hours.

Just a heads up I am changing my handle on Monday and I am going to transition to a different blog as well. I am rebranding to a new name my new IG handle is @fitfestivalbabe and my new blog will be Fit Festival Nation. You'll be able to find me at fitfestivalnation.blogspot.com :) I'll give you all the details there. Also my twitter and periscope is @fitfstvalnation I can't wait for this new journey!! It's gonna be good, so stay tuned! :)

Let's get started shall we!

Warm-up: 2x8 
Shoulder circles
Neck circles
Reach overs
Side lunge taps
Standing cat cow
Standing knee hugs
Hip circles
Chest opener

Workout: 3x30sec/10-15 sec rest: between each set rest 30-90 seconds

Circuit 1: 
Push to pray
Alt super mans
Tricep push up to superman swimmers
High plank reach under (R)
High plank reach under (L)

Circuit 2: 
Standing knee crunch to shoulder push up
Dancing crab (R)
Grasshopper push-up
Dancing crab (L)
Tornado crunches

Circuit 3: 
Single arm mountain climber (R)
Alternating staggered push-up
Single arm mountain climber (L)
Seated heel tap lemon squeezers

Sunday Funday Tabata Workout

Hello and happy Sunday!

I hope your weekend has treated you well, I know mine has. I went to a concert on Friday night, trained some clients and went to a workshop on Saturday, and today I slept in and I am educating myself on how to have a the life I want. I would consider that a pretty solid weekend. However, I did not have time to post on social media or on periscope. I usually post this workout on Saturday and although I love you all very much and your support is seriously everything, my number one priority is spending time with my family and educating myself so I can better help you. Life gets in the way and I am trying to be as consistent as possible, but it's not always going to happen. I know you all get busy and overwhelmed and I am no different. I am not wonder women as much as I would like to be. :)

Anyways, I just wanted to update you a little bit on what was going on. Now let's get into today's workout. You can catch the tutorial video on the app Periscope. I will be on at 1pm PST and it will be up for the next 24 hours. My handle is ebfbyashley and you can also find me on instagram as well! Let's get to it.

Tabata Sunday: 

8 rounds: 20 seconds of work/ 10 seconds of rest (as little rest as possible between each round) 

• Side lunge hops 
• Tuck jump to shoulder push up 
• High plank walks (4 forward, 4 back) 
• Superman swimmers to 4 kicks 
• Rock n' Roll 
• Squat to alternating leg lift 
• Spider crawl push-up 
• Break dancer 

Repeat 8 x

Enjoy! :) 

At home, bodyweight, butt kicking, WORKOUT! (Periscope)

Hi everyone,

We meet again on another lovely Saturday afternoon! I hope you all had an amazing week! Here is another workout for you that you can do in the comfort of your own home! Enjoy! Also, remember if you want a live demo of all the exercises listed below, check me out on the new app called Periscope at 1pm PST under the handle name ebfbyashley :)  I also, post an exercise of the day everyday in the evenings usually around 5:30-6:30pm PST as well! :)

Alright let's do the damn thing! :)

Warm-up 2x: 

• Neck, shoulder, ankle, and arm circles 8 ew (each way) 
• Reach overs 8 ew 
• Jumping jacks 20 
• Reverse lunge w/ twist at the bottom 8 el (each leg) 
• Inchworms 8 
• High plank hold 30 sec 

Circuit 1: 3x30 sec work/ 10-15 sec of rest; rest between 30-90 sec between each set

• Suicides 
• Seated air leg press (R- right) 
• Seated air leg press (L-left)
• Skier hops 

Circuit 2: 5x 20sec work/10 sec of rest; as little rest between each set as possible 10-30sec 

• Lying side tricep press (R) 
• Lying side tricep press (L) 
• Push-up w/ squat thrust 
• Crab kicks (high hips)

Circuit 3: 3x30 sec work/ 10-15 sec of rest; rest between 30-90 sec between each set

• 4 es (each side) Propped up flutter kicks 2 v-ups 
• Windshield wipers
• Low plank side punches 
• Side plank hip dips w/ leg lift  

Saturday Bodyweight Workout

What's up peeps!!!

Happy Saturday everyone! I hope you are having a great day and you are fully enjoying your weekend! I will be on Periscope in about 30 minutes (1pm PST) demoing all the exercises below. It will be posted for 24 hours and then come down. However, the workout will stay up here :) don't you worry.

For those of you who are wondering what Periscope is, it's a new app that allows you to live broadcast. You are able to interact by commenting during the video and you can also give out hearts by tapping the bottom right corner if you like what you see. :) The video's stay up for 24 hours and then they are gone. Check me out at ebfbyashley  !!!! Your love and support is always appreciated! Ok now into the good stuff, let's get to that workout! 

Warm up: 2x10 

• Butt kickers 
• Side lunges 
• Arm circles 
• Ankle circles 
• Shoulder circles 
• Reverse lunge monkey swings 

Circuit 1: 3x30 sec/ 10-15 sec of rest (60-90 sec rest between each round) 

• Side lunge to balance with a twist at the top (right leg) 
• Side lunge to balance with a twist at the top (left leg) 
• Plie pops 
• Pike push-up 
• C-V curves 

Circuit 2: 6x20 sec/ 10 sec rest 

• Squat alternating kicks
• High knees w/ torso twist 
• Tricep push-up 
• Superman roll over to knee pull in or v-up 
• Grass hoppers 
• Alternating lunge jumps and punches 
• 1,2,3 knee drives 
• 2 front kicks to 2 back kicks 

Alright that's it team! Go kick some butt and get a little bit stronger! Remember to take breaks as you need, stay hydrated, and always PUSH YOURSELF!! If you are working out you might as well make it count and give it all you have! 

Until next time! 

Pistols....Out! xoxoxoo 

Breakfast veggie cups recipe

Hello!

I hope you all are enjoying your Sunday to it's fullest! I know I always do! Sundays are my sleep in days, my man knows not to wake me, I stay in bed until I feel like getting out! I feel like Sundays are a day of rest and you should spend them how you'd like. I mean I'm not going to lie once I'm up it's go time. I make breakfast, walk the pup, workout, and whatever work I have to get done, well it gets done. Today I have some catch up homework on a online class that I'm taking. It's called Marketing Impact Academy and it's held by this awesome women named Chalene Johnson. I'm obsessed right now, and have a huge lady crush! :) She is a go getter and I totally relate to her in most ways. I'm excited to see what this academy does for me and my business. I'm already noticing slight changes, so it's really exciting for me! :)

Anyways, this afternoon (lol) I did a Periscope video on these yummy breakfast cups! If you missed it go check it out at ebfbyashley. I put them together and then do a short taste test video with Rastko. He thinks that they are "bomb" so it's one way to get your guy to eat his veggies! :)

Ok here we go!

Ingredients: 

• 12 eggs
• Sea salt, black pepper, garlic powder, and red pepper flakes (optional-we like heat) 
• 1 cup chopped mushrooms 
• 1/2 medium red bell pepper
• 1/2 medium green bell pepper 
• 12 Tbsp. Homemade salsa (or sub pico de gallo from store) 
• Goat cheese 

Directions: 

1. Heat oven to 375 degree F
2. Lightly coat a twelve tup muffin tin with coconut spray 
3. Put pan on medium heat and coat with coconut spray
4. Chop veggies and add to pan let sauté for 5-7 minutes 
5. Place eggs in a large bowl: whisk to blend 
6. Season eggs w/ sea salt, black pepper, garlic powder, and red pepper flakes if/or as you'd like 
7. Add mushrooms and bell peppers to eggs and mix 
8. Evenly pour egg mixture into muffin cups 
9. Bake for 17 minutes or until a toot pic inserted into the center of cups comes out clean 
10. Top each egg cup with 1/2 Tbsp goat cheese and 1 Tbsp. homemade salsa or pico de gallo from store 

Here is what they look like when they come out of the oven and platted! :) Enjoy!

Until next time pistols out! xoxo

9/19/15 Periscope workout

Hi everyone and happy Saturday! 

Head to my Periscope right now (1:00pm PST) to check out the tutorial for this workout! :)  Your love and support is much appreciated! If you have any suggestions or want to see something in the next workout feel free to leave comments below! :) If you have no clue what Periscope is or what I'm talking about it's a new app that allows you/me to live stream! If you download the app and search for me ebfbyashley you can see the moves below for the next 24 hours. :) If you missed it, stay tuned for the next one next Saturday! Also, I'm going to try and be on everyday with tips, motivation, and all kinds of other fun stuff! Enjoy and I'll see you soon! xo 

Warm-up: 2x

• ·      Jog in place 20 kicks
• ·      Reach overs (R side) 8
• ·      Reach overs (L side) 8
• ·      Toe touches 8 each side
• ·      Suicides 6 each way
• ·      Arm circles (forward) 8
• ·      Arm circles (back) 8

Workout: 60 work/ 20-30 sec rest, 40 work/ 20-15 sec rest, 30 work/ 15-10sec rest, 20 sec work/10 sec rest

Circuit 1:

• ·      Surrenders (R side)
• ·      Knee Thrusts (R side)
• ·      Burpee w/ or w/o the push-up
• ·      Kick pops (R side)
• ·      Sumo squat w/ touch downs
• ·      Surrenders (RLside)
• ·      Knee Thrusts (L side)
• ·      Burpee w/ or w/o the push-up
• ·      Kick pops (L side)
• ·      Sumo squat w/ touch downs

Circuit 2:

• ·      Narrow Squat to wide (right and left side step out) then squat jump
• ·      Cross over lunge w/ standing knee drives on each side
• ·      Plié to sumo squat hops
• ·      Lunge push off (R leg)
• ·      Lunge push off (L leg)

Circuit 3:

• ·      Plank up downs
• ·      Bicycles in a boat
• ·      Side plank hip dips