Summer is almost here and we need to look our best for bikini season! These powerful moves will help you get in shape and look your best, so get your workout outfits ready and hit the gym!
Remember to add heavy weights to each exercise if possible.
4 sets of 10-12 reps:
1. Barbell hip thrust
2. Bulgarian split squat
3. Goblet squat
4. Deadlifts
5. Cable quadruped
6. Single leg hip thrust
Add Squat Tuck Jumps for 1 minute in between exercises….you will thank me later!
With these low temperatures, there is no way people want to get out and go to the gym….no worries, I got you! You can put on some music, no weights required, and get your workout on!
Repeat as many times as you can handle….50 sec work, 10 sec rest
1. Jumping Jacks
2. Squats
3. Jump Squats
4. Front lunges – left leg
5. Front lunges – right leg
6. Jump lunges
7. Supermans
8. Push ups
9. Tricep dips
10. Burpees with push up
11. Planks
12. Side planks both left and right
13. Mountain Climbers
14. V ups
Stay warm!!
Excited about Christmas??? Me too! But that doesn’t mean you get an entire week off from the gym. If you are not able to go to the gym during the holiday season, find other alternatives to stay fit and watch your calorie intake. Enjoy the holidays!
Chest and Back Workout:
4 sets, 15-20 reps each (Light to Moderate weight)
1. Chest press (with bar)
2. Single arm chest press left arm (with dumbbell)
3. Single arm chest press right arm (with dumbbell)
4. Flys (with dumbbells)
5. Superman lift to push up
6. Back seated row
7. Pull downs or pulls ups
8. Bent over row
9. Push up row (with dumbbells)
10. 20 Straight leg ab lift and chest press (using 20 lbs bar)
Just like guys tend to focus more on the upper body area, us ladies tend to focus more on the lower body….that means legs!
Here’s my leg workout for this week. Let those skinny jeans, dress, or tights be your motivation for it. Remember, the holidays are here and so is all the fatty food we all enjoy. Do it for the extra piece of cake, the extra plate, the drinks….well, just do it!
6 exercises, 3 sets, 20 reps each (grab some heavy dumbbells)
1. Static lunges – each leg
2. Pile squats
3. Side lunges – each leg
4. Lunge with front kick – each leg
5. Curtsey squat with side kick – each leg
6. Jump squats
7 exercises, 3 sets, 8-10 reps each (heavy weight)
1. Kettle bell swing
2. Lunges with squat (L&R lunge, 2 squats, repeal 8-10 times)
3. Leg press
4. Deadlift and clean press
5. Leg extension
6. Hamstring curls
7. Butt Kicks
Because you are just awesome……DROP AND GIVE ME 50 BURPEES!!!!
I love working out, but cycling has never been my thing. However, I might have to give it a try after reading some of the amazing benefits this exercise provides. Whether you like to cycle for fun, or to take advantage of the health benefits….just ride along and discover what this type of exercise provides to you. I bet after reading this, you would definitely try it at least once!
According to an article published by Derek Markham, cycling is one of the best all-around activities for improving our health. Keep reading….
Would you like to go for a ride? Go for it!
Reference:
Markham, Derek. (2011, October). “The top 7 health benefits of cycling”. Retrieved from: http://news.discovery.com/adventure/the-top-7-health-benefits-of-cycling.htm
It is time to give your legs a break and focus on your upper body and work those guns! Here are three upper body workout samples you can start doing today! Like I mentioned on my previous blog “The Magic 6”, our upper body can do 6 different movements. These workouts are a combination of those 6 movements…so start now and show those guns!
Workout Routine #1
Workout Routine #2
Workout Routine #3
The Fit Girl Talk 