Good bye flabby arms!

Alright, no one likes a flabby arm. This workout is to target those flappers. It comes from (http://www.oprah.com/health/Andrea-Metcalfs-Resistance-Band-Exercises) If you do not have a resistance band you can use weights. If you do not have weights, go in to your cupboard and find heavy jugs or cans. If your cans are light, up your rep amount, until you feel the burn!

Perfect Posture



Steps: Start with the band in front at shoulder height. (Or your weights directly in front of you at shoulder
                   height.)
         Squeeze your shoulder blades together and, arms straightened, pull wide.
         Hold for 2 to 3 seconds.

 Repeat 15-20 times. (again, up the rep if you have light weights)

Tricep Toners



 Steps:Start with the resistance band overhead with your right hand and anchored with your left near your
                   hips and extend the top arm toward the ceiling
           If you are using weights, just take one and hold it over your head with both arms, and lower until you
                   get to your shoulder line and hold 2 seconds and bring back up.

Repeat 10-15 times and switch arms, and repeat.

10 Push Ups

Saddle bag slimmer











  
Steps: (You do not need a resistance band for this.) Start with feet together.

           Step to the side, squat, and hold for 5 seconds.
           Release and lift leg for 5 reps, holding at the top for 2 seconds.

          Change sides
Repeat 10 times on each side. 

Repeat Perfect Posture

Repeat Tricep Toners

Shoulder Push up
 

(http://www.shape.com/fitness/workouts/ultimate-arms-and-abs-workout?page=8)

 Steps: Follow the picture.

Repeat 10 times, rest 10 seconds and lift other leg and repeat 10 times.  

Stretch 

         

Building a strong core

(Pintrest)

One place I forget to workout is my back. I think that is why I have so many issues with my back. So I wanted to do a workout to focus on my lower abs and back. So here it is.

Work out: 20-40 minutes

Jog 2 minutes
15-20 Lunges
Sprint 2 minutes
15-20 jumping jacks
Jog 2 minutes
Hold a plank for 30 seconds and start right into Wiper planks
Wiper Planks
Sprint 2 minutes 
15-20 High Knees
Jog 2 minutes

Repeat circuit (If wanted)
 

Muffin Top

I am so excited it is Monday. I love me the some Sundays, because it is a time of resting and I know my body needed it. Do you know that the best workout is cleaning and working in the garden? We just helped a friend move and man it made me want to deep clean my home. Then I got home and realized I will never get the clean I want until we move, because as soon as I clean, my little Tornado of a son will come right through and mess it all up again. I cannot wait for a nursery room to keep all of his toys.... only one more semester!!!

Anyways, I had to give away my favorite pair of skinny jeans, you know the ones you put on and think "I look good!" I keep hoping I can fit into them again, but since my son was born, I have become a solid size 4, no more maybe size 2... sad sad day! So it got me to thinking, how are my muffin tops looking? Quite muffiny? So, here is today's workout. It comes from http:From Flap to Tone Up

Again, I mixed it up a little bit:

Butterfly

Start                                                                     Finish
Steps: Hold in start position for 10 seconds.
          Lift up into finish position, hold your bum nice and tight for 10 seconds
          Go back to start position.
Repeat 10-15 times.

Genie

Steps: Lunge right leg out to right, toes pointing right, left leg straight. Press palms together overhead with 
                elbows bent about 90 degrees out to sides (like a genie).
          Reach with extended arms and torso toward right. Hold for 3 count, then pull torso back and 
                bend elbows to return to side-bend start position.
Do ten  reps, change sides, do ten reps and repeat once more on each side.

Kneeling Leg Circle

Steps: get in the same position as the picture and circle legs ten times one way then switch ways.
          After, switch sides
 Repeat 2 times on each leg

Alternate V-Sit Roll

Start                                                                                             Finish

Steps: Beginning in starting position 
          Slowly roll down spine onto your left side, extending legs and reaching arms overhead, palms in.  
                    (finish  position)
             Reverse the movement back to start position
Do 10 reps, rest for 10 seconds, and repeat 2 times. 

Bend and Stretch

  
Steps: Start in downward dog position, hold for 10 seconds
           Shift hips back slightly and bend knees toward chest as you round back into a tuck, pulling belly
                   button toward spine. Hold for 10 seconds

Repeat 10 times, rest or 10 seconds and repeat.

Repeat sequence 
 
So, was it good for you?

 

 

 

 

Cardio Day!

My darling husband just ran a relay race with 11 other people. It was 180 miles in 24 hours. They finished hours before the other teams. We find out soon who won, any who, it made me want to go running. I have a crappy back so I have to mix it up with running. I love to do stadium stairs, but I did legs yesterday, so that will not be the best option. So I have decided to do the following workout (from: http://www.fitnessmagazine.com/workout/cardio/walking/fat-burning-walking-workout-plan/?page=5) I am, however, going to mix it up a bit.

This is what they say to do:

Minutes	Activity
0:00-5:00	Walk at a moderate pace to warm up.
5:00-10:00	Repeat the following cycle five times: Walk briskly for 20 seconds. Jog for 20 seconds. Sprint for 20 seconds.
10:00-12:00	Walk briskly.
12:00-17:00	Continue walk-jog-sprint cycle.
17:00-20:00	Walk briskly.

This is what I am going to do:

Minutes	Activity
0:00-1:00	Walk at a moderate pace to warm up.
1:00-10:00	Repeat the following cycle six times: Jog for 1 minute. Sprint for 30 seconds.
10:00-11:00	Walk briskly.
11:00-20:00	Continue walk-jog-sprint cycle.
20:00-22:00	Walk briskly.

 22:00-25:00          Stretch

This is how I feel after I run for a long time, I am stuck in an old woman's body with my back!

Inner Thighs

Two areas that I struggle with are my legs and my stomach pooch. So today I really wanted to focus on those two areas. The first area, Inner thighs (I have done this workout before and love it, after I do it I feel like I have legs like my girlfriend, Shay Oman. I don't, but it feels like it!)

I got the workout from this website: Slimmer Thighs, However I do the workout different than they have it in the website, so here is what I do:

Slimming Skaters

Steps: Start with your feet together, toes pointing forward, arms by your sides, looking straight ahead.
          Take a wide ‘skate’ step with your right foot to the right side, drag your left foot toward it, reaching your left arm forward while bringing your right elbow back, as if you were skating. Then, quickly change directions and repeat the movement on the opposite side.

Repeat 30 (15 on each side)

Side to Side Piles 


Steps: Bend your knees and lower your hips towards the ground as low as you can. Keep your shoulders stacked over your hips, your back straight and knees pointing out over your toes. Dip down into the plie and hold it for 10 seconds.
          Bring your feet together and then step to the side and repeat the above step (make sure you switch sides after each hold.)
Do this 5 times on each side

Repeat Slimming Skaters

Crescent Kicks

Note: Do not push a high kick, if you are unable to kick high, you will get the same workout where ever you are.

Steps: Feet a little less than shoulder width apart, and kick foot across the body (like the picture.)
Do this 10 times on the same leg and then switch legs.

Repeat Side to Side Piles

Repeat Slimming Skaters

Inner Thigh Attitude Pulse
 
Steps: Stand on your left leg and lift your right leg a few inches off the ground, bending at the knee. Now turn your knee out to the side. Bring right heel towards the ceiling and bring leg across the front of your body so that your right knee is past your left leg. Lower right leg towards the floor and lift it up as high as you can, keeping heel up.
Do 10 times on one leg and then switch legs  

Repeat Crescent Kicks
Repeat Side to Side Piles 

Seated Bent Knee
  
Steps:Bend your knees in towards your body. Keep your knees touching and your toes pointed while looking straight ahead. Then, lean slightly forward and contract your abdominals. Trace your toes on the floor and open your knees out to the sides, then draw your knees together until they touch. 
Repeat 20 times 

Repeat Side to Side Piles 
Repeat Inner Thigh Attitude Pulses

Butterfly stretch
 
Hold for 10 seconds, relax it for 5 seconds. Hold again for 10 seconds.

Now for my stomach pooch and love handles (This workout comes from Trouble Areas): 

T-Rotation Balance
 
Steps: Start standing on your right foot and extend your left leg behind you. Bend your right knee and reach both arms straight out in front of you, palms pressed together. Bend forward at the waist, lifting your left leg up as you lean your chest forward, creating a straight line from your foot through your head (forming a 'T' shape with your body).
          Slowly open your right arm, rotating it up to the ceiling, turning your chest to the right, and looking up to your right hand.
          Slowly and with control, try to lower your right arm and return to the 'T' shape without lowering your left leg. 
Note: I put my hand on the table for stability.
Repeat 10-15 times 

Plank Jumps
 
Steps: Follow the picture.
Repeat 15 times. 

Repeat T-Rotation Balance 
Repeat Plank Jumps (2 times)

End with a stretch

Arms

Quick 12 minute workout:

Forearm Press (http://www.fitnessmagazine.com/workout/arms/exercises/jillian-michaels-arm-exercises/?page=5)

  
Before                                                                  After
Steps:
     Get in plank position with your hands on the ground
     Bring the right hand into high plank position and then the left hand.(do not hold at top)
     Lower hands back to beginning position.
     Repeat 12-15 times on the last one hold at top for 15 seconds and then when at beginning position,
            hold for 15 seconds. (this will give a nice ab work out)
Do this 2 times.

Push up (on your knees or not)



(http://www.homefitnessforbusymoms.com/blog/wp-content/uploads/2011/12/push-up-exercise.jpg)
Do 10, break for 15 seconds and then do 10 more. (Do them as slowly or quickly as you want.)
Repeat twice (so, 4 sets of push ups)

Chair Dips
(I use my couch, because the only chairs we have our bar stools.)



(https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinZYwLS7M-BBK8FU6p3D8cdsFSUWdgHOQkMHMnoDJBIs2GaOwRoJSojHN7c_YZRmjBUDr7LPnuaT1i8_U-5XqruFpmio_EqpnhYx0FeQX4A1dgPU88h8dKPhLQphI5RhoaX2_w4o_3D3E/s400/untitled.JPG)
Do 10-15, rest for 10-15 seconds and then do 10-15 more. (Repeat this twice, so you will do chair dips 4 times.)

Half Cobra


(http://cdn.aarp.net/content/dam/aarp/health/fitness/2011_01/420_cobra_yoga12.imgcache.rev1295543856034.jpg)
Steps:
     Lay on your stomach and put your hands near the side of your chest.
     Push up into the position above (or you can go into a full cobra, where your arms are completely
             extended) Note: Make sure your shoulders are all the way back and you are not hunching them. This will allow for a stretch and workout in the shoulders as well.
    Hold for 5 seconds and slowly lower back down
Do 10, rest for 10 seconds and repeat 3 times.

Well this part kicked my trash so I am going to end with some cool down with yoga! I sure do love me some yoga!

Here is the yoga workout (6 minutes)
http://www.youtube.com/watch?v=jFEec2BseKA&feature=relmfu

Abs

This work out took 3 minute From (Belly Blasting)

Do 12-15 on each side for 2 reps (on each side)

Knee-Cross Crunch

1. Stand with your shoulders in line with your hips, and extend your left arm up and your right leg to the side, toes pointed.
2. Lower your left elbow and raise your right knee, crunching them together on a diagonal line. Return to the starting position. That's one rep. Do 12 to 15 on each side.

Image: Beth Bischoff

The Sprinter

1. Lie on your back with your arms at your sides, legs straight, and heels hovering six to 12 inches off the floor.
2. As you sit up, lift and bend your left elbow, and pull your right knee to your chest, as if you were sprinting. Return to the starting position, keeping your legs raised, and repeat with the opposite arm and leg. That's one rep. Do 10 to 12. (I upped it to 25 reps)

Image: Beth Bischoff

Great work out: This took 10 minutes
Tips: On number 2, make sure you are pulling up by each vertebrate or it is just a great butt workout.
        On number 3, after I did switching legs, I did both legs together.

Abs


And to end it with a good stretch yoga for abs:

http://www.youtube.com/watch?v=iU5l6cFCS08