Cari Fit

Fitness Advice, Workout Tips, and Inspiration

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Sculpt A Bikini Butt

I’m thrilled to be included again in Muscle and Fitness Hers magazine. Below is the workout I created for them that is included in the Summer 2017 issue. The workout is actually a pull-out poster that’s great for summer travel – so pick up a copy on newsstands now!

Sculpt A Bikini Butt

by Alyssa Shaffer | Workout by Cari Shoemate | Photographs by Per Bernal

 

This high-intensity circuit is designed to whip your bottom into top shape. “All of the exercises are great for sculpting a tight, lifted butt because they not only work all parts of the glutes, but also the surrounding muscles, like the hamstrings and low back to make sure your whole backside is strong and the muscles work together efficiently,”says Cari Shoemate, a trainer in Houston. Each round builds in intensity, so you’ll also challenge your endurance along with your strength. Finish with some glute-focused cardio to blast fat while boosting your afterburn. Then get ready to rock that two-piece feeling fabulous!

 

 

 

 

More Press & Media

“Train Anywhere” – Cari’s Workout Featured in Oxygen Magazine

I’m excited to be featured in the May/June 2017 Issue of Oxygen Magazine! I designed the workout “Train Anywhere” for people looking for a tough yet doable workout they can do when they travel or are away from a gym. I recommend getting the hard copy (on newsstands now) or digital version online so you can read the full workout and also check out some recommended travel fitness gear! Here is a sample of the article with my first 2 workouts:

Workout 1

Time: 10 minutes

Equipment: None

Secret Weapon: Lots of high knees

*see exercise descriptions below…

  1. High Knees 60 seconds
  2. Do 1 pushup then 8 mountain climbers x 15 sets
  3. Heisman Run 60 seconds
  4. Reverse Lunge with Skip-Up 30 (15 each leg)
  5. High Knees 60 seconds
  6. Squat with Front Kick 30 (alternating legs; 15 each leg)
  7. High Knees 60 seconds
  8. Triceps Dip with Knee Lift 20

Reverse Lunge with Skip-Up: Stand with both feet together, then step back into a

deep lunge with your left leg. As you do so, touch your left hand to your forward

right foot. As you stand upright, drive your left knee up and in front of you while

leaping into the air on your right foot. Land softly and repeat right away. Do all reps

on one side before switching.

Squat with Front Kick: Stand with your feet hip-width apart, legs angled outward,

then drop your hips straight down and bend your knees into a squat, descending to

parallel or below. Quickly extend your hips and knees to rise and as you return to

standing, kick your left leg in front of you – high, as if kicking a punching bag.

Alternate leg with each rep.

Triceps Dip with Knee Lift: Sit on a sturdy chair, high step or other fixed object,

with your hands just outside your hips, cupping the edge with your fingers. Extend

your elbows and slide forward to clear your glutes from the seat. Slowly lower

yourself toward the floor by bending your elbows until your arms form 90-degree

angles. Pause, then press yourself back to the start. When your arms are straight,

bring your right knee in to your chest, abs and core tight. Return your foot to the

floor and continue, alternating knees.

Heisman Run: Stand in an athletic ready position with your feet together, knees

slightly bent. Leap to the right and draw your left knee up as you land, trying to

touch your right shoulder to your knee. Hold for a count, then repeat to the other

side. Alternate sides for reps.

____________________

Workout 2

Time: 15 minutes

Equipment: Jump rope

Secret weapon: Ladder format: gradually increase the intensity of your jumping so

your first set hits around 5 out of 10 on the perceived exertion scale (RPE), and your last

set is the hardest (10 out of 10).

 

Set #1:

Jump Rope 2 minutes RPE 5

Incline Push-Up 20 reps

Prisoner Squat with Ab Twist 30 reps

Set #2:

Jump Rope 2 minutes RPE 7

Push-Up 20 reps

Curtsy Lunge with Hip Abduction 15 each leg

Set #3 

Jump Rope 90 seconds RPE 8

Decline Push-Up 20 reps

Prisoner Squat with Ab Twist 30 reps

Set #4

Jump Rope 60 seconds RPE 10

Decline Push-Up 20 reps

Curtsy Lunge with Hip Abduction 15 each leg

Plank Hold 60 seconds

 

Prisoner Squat with Ab Twist: Stand with your feet hip width apart and angled

outward and place your hands behind head, elbows flared. Perform a standard

bodyweight squat, making sure your chest stays lifted (don’t fold forward). Return

to standing then lift your left knee toward your right elbow, crunching your abs and

aiming to meet in the middle. Return to the start and continue, alternating sides.

Curtsy Lunge with Hip Abduction: Stand with your feet hip-width apart, then step

your right foot back and behind your left, keeping your hips square and bending

both knees to 90 degrees. As you return to the start, lift your left leg to the side –

straight out and slightly to the front of your body. Continue, linking your reps

together on one side before switching.

Incline/Decline Push-Up: For an incline push-up, you put your hands on an

elevated surface, like a chair or step, and your feet on the floor; for a decline push-

up, you do the opposite, with your hands on the floor and your feet on a raised

surface.

 

To read the rest of the article and get Workout #3 – please pickup a copy in person or you can get the digital version at OxygenMag.com.

 

Houston Tough

I was featured in the Houston Chronicle this week on the front page of the Health section! Thanks to Joy Sewing who wrote this nice article about my project with Ford!
via Houston Chronicle:

It seems obvious why people drive a Ford F-Series truck. It’s big and can haul a lot of stuff.

But fitness expert and trainer Cari Shoemate, co-founder of the Bombshell Bootcamp, hopes working out will be added to the truck’s list of uses. She has created the Ford F-Series Workout that turns the nation’s best-selling vehicle into a mobile gym.

Say your chest muscles are soft. Drop down in the truck’s bed for push-ups.

Need to build your lower legs? Try calf raises on the running boards.

Shoemate recently demonstrated the Ford F-Series exercises at the Tommie Vaughn dealership on North Shepherd. She says it’s a full-body workout, complete with chest presses, squats, plank twists and more, all done in or on the truck.

“I can turn anything into workout equipment,” said the certified fitness trainer. “I wanted it to be something anyone can do whether you’re a man or a woman. It’s showing how people can use something in their every day life as an exercise equipment.”

According to Kelley Blue Book, Ford F-Series truck is the best-selling vehicle in the country for 2014, a spot it has dominated for 32 years. It’s also the top seller throughout Texas, which is the world’s biggest truck market.

For that reason, the workout is a good fit for the Lone Star State, said Nik Ciccone, Ford Motor Co. communications representative for Houston.

He was searching for new ways to exercise outdoors when he thought of the idea of a truck-based routine. “It’s definitely an usual idea. I’d rather workout outside instead of going to the gym,” he said. “So I wanted to do something that’s different but gives you a good workout.”

Ciccone contacted several area trainers and settled on Shoemate because of her extensive fitness career and her enthusiasm for the project.

Shoemate, a native of Brenham, graduated from Texas A&M University with a degree in economics and worked for four years in commercial real estate. She started teaching fitness classes at FIT health club on West Gray and began running marathons. She’s completed six marathons and one ultra marathon of 38 miles. In 2010, she created the video, “Long Lean Legs with Cari Shoemate,” with ExerciseTV, the same company that worked with former “Biggest Loser” trainer Jillian Michaels.

Her Bombshell Bootcamp, operated with partner Carrie Barnhart, is a six-week intense cardio- and strength-training class held Monday, Tuesday and Thursday evenings along Buffalo Bayou. She also trains NBA and NFL cheerleaders.

Shoemate demonstrates her two Ford F-Series circuit workouts on her YouTube Channel with videos: “Built Ford Tough Total Body Workout” and “Truckin It Cardio.” She recommends repeating the workout two to three times, totalling 30 minutes, for maximum results.

“The only equipment is the truck. So I had to create a workout that is simple and anyone can do when they are at their ranch or out camping or hunting,” she said.

Ciccone hopes to spread the word of the Ford F-Series workout through social media and other efforts.

“I think it’s a good challenge. It’s a way to mix things up,” he said.

Joy Sewing

Joy Sewing

Fashion & Beauty Editor, Houston Chronicle

 

Fat Blasting Workouts Featured in Muscle & Fitness Hers

 

I’m excited to be featured in the November/December issue of Muscle and Fitness Hers Magazine! Four of my favorite workouts are included on pages 87-89 alongside workouts from other top trainers and IFBB Pros! All of the workouts are quick and efficient and most can be done in 10-15minutes! The issue is out on newsstands now, so be sure to pick up a copy!

Here is one of my favorites from the piece:

Forever 21 WorkoutIMG_6825