Burpee Power Press via Powercakes & Mamacakes! #POWERMONDAYMOVES

November 25, 2013 -
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hi all! Happy Monday! Hope you had a great weekend. Tomorrow I will share all about the weekend that happened to be full of eating out and trying new restaurants with the fam & boy. I guess we were getting out our eating out moments before we cook all week for Thanksgiving Winking smile Speaking of that, I have a new soup recipe I am currently prepping for…I’ve got butternut squash roasting in the oven. Any guesses what I’m making?

Not only is today a Monday, but it’s a POWER MONDAY with a new MOVE to kick of our week! Last week I got to spend some time with my mom at her work where she trains & we had a chance to video some clips of some of our favorite moves! Today we are adding some Power into our burpee (which is something not many people would be excited about) BUT it’s all about how you look at it. With each move you are getting stronger & working on a full body exercise!

via Powercakes & Mamacakes

Burpee Power Press via Powercakes & Mamacakes


*rockin the UA Fly-By Stretch Mesh Tank & Perfect Stripe Legging.

Tips for the Burpee Power Press:

  1. Start in a standing position.
  2. Put the weights onto the floor while you kick (or step) your legs out into a plank position.
  3. Lower yourself into a low plank/tricep push up (with hands still on the dumbbells) or you can do what Mamacakes is doing with a WIDE push up!
  4. Make sure to lower with control while staying in a plank position= keep the core, legs, & arms tight.
  5. Push back up to a high plank.
  6. Jump (or step) your feet back in.
  7. Plant your HEELS on the ground & pull up to standing like a deadlift. (pull through the hamstrings with a straight tight back)
  8. Bicep curl the weights up then take to an overhead press.
  9. Bring back down with a (negative) bicep curl. = allow the weights to do an opposite bicep curl.
  10. Take the weights back down to the ground and repeat for 10-15 reps for 3 rounds with about a 30-60 second break in between.

GREAT way to get your heart rate up, use the FULL body, & work all of your strong muscles!

I used 10 lb weights but feel free to use what works for you!

If you try this out – I wanna see it!!
Tag #POWERMONDAYMOVES & share a video or picture!

Last week was Bench Power Step Ups!


A little behind the scenes video for ya – Sometimes whenever you try to video multiple takes of the exercise, your muscles are like “hellloooo I’m a little tired here!” therefore, these kind of moments happen. BUT sometimes you just smile & keep movin’! It also helps is mamacakes is there cheering you on Winking smile

So basically my Burpee Power Press turned into a….Worm Power Press? hey, we’re all human!

Not only is today Power Monday Moves – but I’m throwing in a little Motivational Monday as well. I came across this quote & I thought it went well with that thoughts going through my head yesterday…which I promise were good ones!


I posted this to [Instagram] last night so I apologize if you are re-reading this! Red heart

Yesterday was one of those days whenever I had something on my mind that I felt the need to share. hope you don’t mind!  I had an awesome meeting with a new client. Every time I am setting up a new program I really take the time to think about my true purpose, not only with my clients, but with everyone I am in contact with daily. (Aka all of you lovely people) I really focus on helping others to find a happy balance of fueling their bodies, finding moderation that works for them, doing fun workouts that they would enjoy & look forward to, and most importantly working on their own self-love.

One of my main goals as a trainer/coach is to help inspire others to challenge themselves to truly find their own purpose in everything they do; not only just based on fitness & food. I help people & support them on finding their true purpose for working out – to become stronger & feel better. And to educate them on fun ways to fuel their body – with eating ENOUGH food, making fun recipes, & finding a moderation approach that works for them so they don’t feel stuck in a box of restriction from different foods.

I tell you – it’s not always easy to find your balance & we all work on it daily but with enough support, distancing yourself from the negative (like in the above quote), & challenging yourself to make the decision to take care of your body & mind – I think amazing things can happen all starting from the inside. Finding your OWN balance with all aspects is something I think is so important for all of us.

Live life, work towards your balance, don’t be so hard on yourself, believe in yourself, & find something you truly enjoy doing that works for you!!

anddddd this is my novel of the day so thank you for reading! Seriously though, if you ever have questions or need some support or someone to talk to feel free to email me at kasey@powercakes.net – I don’t have all of the answers but I do my best to help out & offer encouragement always.

So go on & kick start your MONDAY with some power!

be true to you,

Red heart Kasey


Have you ever had a workout blooper? Hopefully not an injury! But sometimes we all have bloopers – just gotta own them!

Any guesses what kind of soup I’m making?