8 Burpees
8 Dips
5 Pushups
15 Dumbbell Curls (if you dont have dumbbells, use waterbottles or cans)
Do this circuit 3 to 4 times!
Dips can be used with a chair. Sit on the edge of a chair with your hands behind your hips-shoulder width apart, grasping the edges of the chair. Lift your butt off the seat and walk your feet forward so that when you dip, your butt is not on the seat anymore. Lower your body down and make sure that your elbows don't bend to an angle lower than 90 degrees, then push back up.. & repeat!
Rabu, 11 Januari 2012
Senin, 09 Januari 2012
At Home Leg & Butt Workout.
Here is a QUICK & EASY at home butt and leg workout.
20 Air Squats
20 Fire Hydrants *each leg*
16 Lunges
10 Calf Raises
Fast Mountain Climber for 30 seconds
& repeat that 3 to 4 times!
Mountain climbers are when both hands and feet are on the ground, butt up, and kick your feet up one at a time (kind of like running in place with both hands and feet on the ground) as fast as you can! If it's not tiring and doesn't hurt, you're not doing it right!
20 Air Squats
20 Fire Hydrants *each leg*
16 Lunges
10 Calf Raises
Fast Mountain Climber for 30 seconds
& repeat that 3 to 4 times!
Mountain climbers are when both hands and feet are on the ground, butt up, and kick your feet up one at a time (kind of like running in place with both hands and feet on the ground) as fast as you can! If it's not tiring and doesn't hurt, you're not doing it right!
My Usual Ab Workout!
75 regular crunches
25 crunches with legs to one side
25 crunches with legs to the other side
25 bicycles
& 50 flutters.
It equals 200 crunches and it hits every single part of your abs.. upper & lower!
Flutters are when you lay flat on your back, have your feet about 8 inches off the ground, and cross your feet on top of one another.
Tip to get abs: EAT CLEAN. it's not a joke when people 70% diet 30% exercising. many people have different opinions but if you eat clean & exercise daily.. the weight & toning up will come.
Mix up your ab workout. It is just like every other workout, if you do the same thing over and over again your body will get used to it and it wont be as efficient, so switch it up! Do abs about 4 days a week. Shouldn't do them everyday!
25 crunches with legs to one side
25 crunches with legs to the other side
25 bicycles
& 50 flutters.
It equals 200 crunches and it hits every single part of your abs.. upper & lower!
Flutters are when you lay flat on your back, have your feet about 8 inches off the ground, and cross your feet on top of one another.
Tip to get abs: EAT CLEAN. it's not a joke when people 70% diet 30% exercising. many people have different opinions but if you eat clean & exercise daily.. the weight & toning up will come.
Mix up your ab workout. It is just like every other workout, if you do the same thing over and over again your body will get used to it and it wont be as efficient, so switch it up! Do abs about 4 days a week. Shouldn't do them everyday!
Cut Out Bad Habits!
Many things that can cause you to gain weight, can also be causes to cancer & other fatal diseases. Some of these common foods & choices should be cut out completely in order to maintain a healthy lifestyle & also keep off the pounds!
Smoking/Tobacco
Alcohol Consumption
Soda
Energy Drinks
Candy & Sweets
Processed/Packaged foods
Fried foods
"Sugar Free" foods (filled with chemicals)
"Whole" products such as whole milk, cottage cheese,etc.*Get skim/lowfat*
White Bread/Crackers *get whole grain/ezekial*
"Cheat" meals are fine every once in a while but one should limit themselves to one or two a week. Once you change your lifestyle, your body will eventually quit having intense cravings for these foods. They say it takes 21 days to break a habit. Try it out ;)
Smoking/Tobacco
Alcohol Consumption
Soda
Energy Drinks
Candy & Sweets
Processed/Packaged foods
Fried foods
"Sugar Free" foods (filled with chemicals)
"Whole" products such as whole milk, cottage cheese,etc.*Get skim/lowfat*
White Bread/Crackers *get whole grain/ezekial*
"Cheat" meals are fine every once in a while but one should limit themselves to one or two a week. Once you change your lifestyle, your body will eventually quit having intense cravings for these foods. They say it takes 21 days to break a habit. Try it out ;)
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