The Fab 15 total body workout

I did this workout on Sunday. And it was great!

It was quick (I only did it once haha) but really effective. 

All you need are some dumbbells or if you don't have those... try soup cans!

work out gear

Where can I get this shirt?

"I work out because" [funny]

Tone it up Bikini Body pyramid

This looks pretty tough but I am going to give it a go this week!

Do it with me!

Tone it up Arm Pyramid

I did this arm pyramid yesterday and it was tough but my arms weren't too tired afterwards

I am going to do it twice tomorrow!

"Lower half blast"

Add these exercises into 1-2 days of strength to target your legs and glutes.
Try 2-3 sets of 20 for move, on each leg.

Single Leg Lifts

Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.

Clam Shell

Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left leg, heels together. Keeping your feet together and left leg on the floor, raise your right knee as high as you can without your heels coming apart. Pause, then return to the starting position.

Hip Raises

Lie faceup on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees. Pause, then slowly lower back to the starting position. That's one rep.

Cross Body Mountain Climbers

Start at the top of the pushup position, with your body forming a straight line from head to heels. Keeping your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Then return to start.

source: womenshealthmag.com 

One Song Workouts

Try a couple today!

Im going to do it!

Leg Pyramid

I have done this leg pyramid a couple times now
And its great!!
It doesn't take very long to do but its very effective.
I just add a 10 minute warm up like biking at the beginning
and Stretching at the end and it's perfect!!

5-4-3-2-1 Workout

A workout you can do anytime and almost anywhere.

Santa Baby Workout

 

I am off to do this workout right now.

I probably wont be able to walk tomorrow.

For a printable version Click Here

Killer Abs

Follow this Link to get an intense interval focused on your abs.

Leg Workout

Last week (and hopefully this week) I did this Leg workout twice.

I got my inspiration from Itty Bits of Balance 10-10-10 leg workout  - Which you can find HERE

I did 25 minutes on the bike at about 60-80% of my max heart rate (Max HR =220-age)
Then I cranked up the levels and sprinted for 1 minute

I did 10 of Each - 2 sets

Sumo Squats

Front Lunges (5 each leg)

Side Lunges (5 each leg)

Then I did 10 reps, 2 sets of each of these

Calf Raises

The we get a little Jane Fonda

Outer Thigh Lift (10 each leg)

Inner Thigh Lift (10 Each)

I finished by doing as many sit ups as I can
and then stretching

15 minute full Body

Real Simple has a 15 minute full body Exercise Ball workout.


Do it.

You have a spare 15 minutes, I know you do - you're surfing the internet!

CLICK HERE
Click the link to find out how many reps, sets or how long to hold each move.
Let me know what you think!

Its not Luck, Its Not Fairy dust

Girl's Got Legs

Did you ever notice that Carrie Underwood has killer legs??

Well besides eating a very strict vegetarian diet, eating 1500 calories a day

and Doing cardio such as running and kickboxing 3 times a week...

Here are some of the very same leg exercises she does.

Back Lunges with a Bicep Curl
From a standing position, step backwards into a deep lunge, then come back into a standing position, while also doing a bicep curl with free weights. Do 15 for each leg for two or three sets.

Front Lunges with a Torso Twist
Holding a medicine ball in front on you, step forward into a front lunge, then twist sideways in the direction of the lunge (if you lunge with your right leg, twist towards the right). Do 15 for each leg for two or three sets.

Jump Squats
From the squat position, jump into the air as high as you can, landing back into the squat position. Repeat for 20-25 reps.

Prone Bridge on a stability ball
As you’re lying face down, place your bent elbows on the stability ball with your body completely straight behind you, belly down, feet on the floor, balanced on your toes. Once balanced, hold the position for as long as you can. Build up your reps as you get stronger.

[source]

Burn 100 Calories in just a couple minutes

Im not sure if the calorie count on this is completely accurate

But doing this 2-3 times a day cant hurt.

I have been doing it about twice a day for the last 3 days

and even if Im not actually burning hundreds of calories it feels great

Its quick, fairly easy 

(although I resort to girl pushups half way through)

gets your heart rate up

and works a lot of key muscle groups - legs, arms, tummy.

And even in a few days of doing my coordination is getting better and I can already do 2-3 more push ups (real ones) than before!!

For the rest of the week I challenge you to do this circuit 2 times a day.

Let me know how you feel!!

{make sure when doing squats to stick your butt out behind you like you are sitting on a chair, you want to be able to see your toes} 

10-10-10 arm circuit

I found this on the website ittybitsofbalance.com

I love this site - she combines workouts with meal ideas.

here is the 10-10-10 arm circuit

10-10-10 Arm Circuit Workout

Duration: 25-30 minutes

Warm Up:

• 5 Minutes: Easy treadmill walk: Incline 3, Speed 3

Part 1:

• 1 Min: Sprint: Incline 1, Speed 6.5
• First 10-10-10 Series
  • 10 Standing Dumbbell bicep curls
  • 10 Standing Dumbbell overhead tricep extension
  • 10 Forward Lateral Raises (per arm)
• 1 Min: Sprint: Incline 1, Speed 7
  • *Repeat the  first 10-10-10 series*
• 1 Min: Sprint: Incline 1, Speed 7
  • *Repeat the first 10-10-10 series*

Part 2:

• Second 10-10-10 Series
  • 10 Standing Dumbbell Reverse Flyes
  • 10 Dumbbell Bench Presses
  • 10 Side Lateral Raises
• 1 Min: Sprint: Incline 1, Speed 7
  • *Repeat second 10-10-10 series*
• 1 Min: Sprint: Incline 1, Speed 7
  • *Repeat second 10-10-10 series*

Cool Down:

• 5 Min: Walking Cool Down: Speed 3.5

click here to see the full post

Intervals on the Treadmill ** Updated

Here is a 20 minute treadmill workout

I am going to give it a try!

This is the challenging version...

and it was challenging!! I made it through the first 10 minutes

but then I just walk/jogged for another 20 yesterday.

Here is the beginner 20 minute treadmill interval workout

You wont get much done...

so why do we only exercise on the days we feel like it...

Wake Up Workout

repeat this cycle 2x right when you wake up in the morning 

 50 jumping jacks. 5 pushups. 20 sit ups 

20 mountain climbers. 30 second plank. 7 burbees.

 total body. 

before your brain even knows what you are doing.

and... heres a little motivation