Wednesday, December 28, 2011

The Wet T-Shirt

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     This workout is hardcore.  I did this workout yesterday, and my body still aches!  I did 3 rounds and my shirt looked like I had taken a dip in the pool of sweat and awesomeness.  It was by far the most challenging workout I've done in awhile.    I love a challenge, and I know you do to so that's why I present to you the " WET T-SHIRT!" Whoop!! Oh yeah baby your T-Shirt will be dripping wet with sweat and awesome sauce after this one. If it isn't your either not putting out enough, or you are seriously dehydrated!
This has to be one of  the most epic workout's I ever constructed.   I pushed myself to the max, I wanted to quit so many times, but i didn't!  It was a battle, but I finished 3 rounds before I tapped out. I went in with the intention to do 4 rounds, but I just couldn't. My body hit a wall, I was seriously fatigued! After I finished I felt like I conquered Mount Everest!  This is definitely a toughie, I could have made it easier, but  then you'll get bored,  fit chicks need something to work towards, right!? So, If you are only able to complete 1 round or even half a round, don't get frustrated, get focused, you now have a goal to work towards.

Here's some tips for you.


1.)You'll be doing at least 50 bicep curls per arm. If you curl 20's I suggest you take it down to 5's or 8's.  What ever you usually curl, lessen it. 25 reps is alot, so a lighter weight is what I'd suggest. 

2.) On the single leg squats you can opt to do it without the stepper, I prefer it that way, my husband however likes doing it with the stepper.


3.) Listen to your body, if at anytime you feel fatigued, dizzy, or sick, stop!
4.)
HYDRATE !HYDRATE! HYDRATE! Before you do this workout, you'll need it!

5.)
Warm up and stretch before this workout,  Cool down and stretch after.
6.)
Don't do this workout everyday.

7.)
You can do this with just your body weight if you choose, and you can do 10 reps per exercise if you are a beginner.

8.)
You can do this workout with your HIIT timer instead of counting out reps, feel free to set it to  45 seconds per exercise/ with a 15 second rest interval.
9.)
If you don't have a stepper, you can use stairs, a sturdy chair or table,  bench, tool box, or a foot locker, be creative!
10.)
If you don't have free weights, or a kettle belt. You can use a duffel bag, or a sturdy back pack full of can goods.  Again, be creative.

Here's the workout, there will be video's after the breakdown. Enjoy!
__________________________________________________________________________________

25 single arm bicep curls w/ single leg step ups ( you can use a chair, stairs, table, bench, toolbox, be creative!) you'll step up and curl the dumbell's 25 reps per arm/per leg.

25 split squat lunges (with or without stepper) while squatting... do overhead tricep extensions. 25 squats per leg.

15 burpee's

25 plank to pushup

25 kettle belt swings ( you can use, dumbells as well)

*Repeat 2-4 times depending on your fitness level!*



******This is a single leg step up, do this with one dumbell in your hand and curl the dumbell as you raise your knee. Repeat on the other leg and arm. *************

Split Squat (Lunge) with tricep extension


Burpee


Plank to pushup


Kettle Belt Swings

Friday, December 16, 2011

Booty Builder II

I'm back! Did you miss my workouts? Hope so! I've come up with a new one for the legs and booty! This one is even awesomer (is that even a word?) than the last butt builder.  I did this workout out with my incline walk workout (click here) for the incline workout.  It was crazy good, and brutal! Just like I like it. ;)   So let's jump right into it. 


Do 2-4 rounds depending on your fitness level.  If you're new to this type of workout, definitely ONLY do 2 rounds.  Weights are optional however I suggest you add some weight to it. There will be video's on how to perform each exercise after the breakdown.

Thursday, October 27, 2011

Add Some Weight to it!

Here's a new workout for you all.  I would recommend that you use weights for some these exercises to make them more impactful, but you can opt to do these without weights, it'll still be awesome!    I'll be incorporating this workout into my weekly regimen starting in November for 30 days. I love to switch it up! I did this workout as a test run, and my glutes are screaming at me right now. Those weighted donkey kicks really do the trick. Okay enough with the chit chat, lets get into it.  I use my GYMBOSS interval timer. I set it for 2 intervals the first for 45 seconds and the next interval for 15 seconds. You'll do this circuit twice. If you don't have an interval timer you can use a stop watch, or just watch the clock.  Whatever you use, you'll be  doing 45 seconds of work and 15 seconds for rest. 






  • Mountain Climbers
  • Weighted Squats w/ calf raises
  • Lunges... with core twists  (with weights)
  • Spider Man Pushups
  • In and Outs
  • Squat Jumps (with a medicine ball or weights)
  • Sumo Squats knee ups (with dumbell or medicine ball)
  • Bridge Leg Raises (45 seconds per leg)
  • Pushups
  • Hip abductors 45 seconds per leg  (with weight placed on hip)
  • Wall Squat Hold (with weights)
  • Surrenders (with weights)
  • Burpees
  • Donkey Kicks (weighted) 45 seconds per leg
  • Repeat 2-3 times depending on your fitness level


Mountain Climbers
Weighted Squats w/ Calf Raises
Lunges with core twist
Spiderman Pushups (modified)

Spider Man Pushup (advanced)

In and outs
Squat Jumps
Sumo Squat Knee Ups
Bridge Leg Raises
Pushups
Hip Abductors

Wall Squat Hold


Surrenders

Burpees

Donkey Kicks

Friday, October 21, 2011

KickBoxing Time Challenge

Friday! Yes!! TGIF! I'm so excited about this week ending. Alot of you had a tough week, so did I.  It must be something in the air. I've had this feeling of being fed up. I don't know why I'm so angry, I just want to scream! So I'm channeling my aggressive feelings, with some punching and kicking! Kickboxing time challenge anyone? Anyone?.... Oh yeah! Let's kick some imaginary butt today! I want you to imagine someone you really want to punch in the face, someone who gets under your skin,  ex boyfriend, baby daddy, crazy co-worker, psycho boss, or just a random douche bag that may have cut you off in traffic this week?  That happened to me on Wednesday, and I have a mental APB out for a red Datsun pickup truck with a don't mess with Texas bumper sticker on the rear fender. I didn't get the whole license plate but I got the last 2 digits, when I see him he has a mean fist shaking coming his way, until then I'll imagine him and his dusty truck while I'm punching and kicking my aggression away!   First thing, please warm up before you do this workout, I'll post a warm up video for you!  Next perform these moves with power, and ferocity, remember: we're kicking ass today! Now Get your stop watch and jump right into it! Enjoy! Post your time on the  FitChick Facebook Page.
                                                             WARM UP
ExerciseReps
Reverse Lunge Kickups 25 per leg
front kick w/ jumping jack 50 reps alternating
Jab/ Uppercut combo 50 alternating
Front kick back Kick 50 alternating
Knee Strikes 50 per leg
Jab/ Cross/ Uppercut/ duck 50 alternating
Low to High Side Kicks 25 per leg
Squat to Upper Cut 50 reps per arm 
1-2 punch  Kick50 reps alternating

  Reverse Lunge Kickups

Front Kick with Jumping Jack

Jab Uppercut Combo

Fronk Kick/ Back Kick

Knee Strikes

Jab/Cross/Upppercut/Duck/Uppercut  combo


Low to High Side Kicks

Squat to Uppercut


1-2 punch / Kick

Monday, October 17, 2011

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Friday, October 14, 2011

Fat Burnin' Furnace! Time Challenge

Its Friday!! So you know what that means? Friday's time challenge is here! Are you excited? Or Scared? haha!  I'm a little of both.  I make these time challenges up in my twisted mind, and I do my little evil laugh, thinking of the torture I'm about to unleash! Then I realize, hey I gotta do this too! YIKES! So, basically, I end up  kicking  my own ass with these time challenges. So as you are doing my time challenges cursing me out under your breath, calling me a wicked sadistic skinny witch, take comfort in knowing, I do these challenges too, and, they are brutal to me as well, but you know what?  I see results with these mini torture sessions  So I grit my teeth and push through!  =)This workout will turn your body into a furnace, and burn lot's of fat! You'll be working for 15 minutes and then you'll be done! (win)  It's 4 exercises.  Set your watch to countdown from 15:00, and do as many rounds of the following exercises as you can.  Post how many rounds you were able to complete on the blog or on the Fitchick Facebook Page . There are video's on how to perform the exercises after the breakdown. Enjoy!
  1. Burpee's  5 reps ( I took it easy on you with the reps, see I do care! Aww!)
  2. Pushups  10 reps
  3. Squats  15 reps
  4. Leg raises 20 reps

Monday, October 10, 2011

Living the Dream.

My dream last night:  On a brisk autumn morning I was taking a walk with my husband through central park ( I actually live in Texas) I had on some skinny jeans, some Loubotin's, a cream colored tank and a fierce navy blue blazer, complete with a super cute clutch, a chunky ring, and pearls. All of a sudden, I saw a hill!  I ripped off my clothes to reveal a sexy workout ensemble. I still had on my pearls! (lol)  I ran up a hill like a gazelle, with long strides, calves and quads bulging looking strong and graceful like Florence Joyner. I got to the top of the hill and not a hair was out of place. My makeup: FLAWLESS! My perky full breasts were heaving and damn near spilling out of my super sexy Nike sports bra, running up that hill was strenuous work! With a smirk on my lips and a determined arch in my brow, I  dropped down did 10 pushups... rolled over- BAM- did 10 leg raises, rolled over- POW- did 10 burpee's. Got back up looking--  yes you guessed it... FLAWLESS! I trotted down the hill like a unicorn, my husband looked at me in awe , dropped to his knees to worship me cause I was his GODDESS! I looked down on my husband, and with a  perfectly manicured finger I tilted his chin  upward and said with the sexiest angelina jolie voice ever " worship me later, I have work to do."  I then repeated it 5 more times!  Three things I got from this dream: 1.) I'm obsessed with fitness cause burpees stalk me in my sleep, GOD I loathe burpee's!   2.) I'm delusional, my breast haven't been perky since 1999 and 3 kids ago.   3.) this is a kick ass workout!  OMG! I woke up and with a fire under my butt,  and I kid you not, with one finger in the air I yelled out eureka!  I haven't tried this workout yet, so this is blind faith! As soon as I hit publish button for this blog posting, I am on my way to do it.  I have the perfect hill to implement this workout it's located on a military base! It's a majorly steep hill! Woot!! I'm ready!  If you don't have a hill, you can do mountain climbers, run up some stairs, or use a treadmill. There are video's on Leg raises, and burpee's down below.

Recap of what you do :

  • Run uphill  ( if you are doing mountain climbers do it for 45 seconds) ( Treadmill: 1 minute on a incline)
  • Pushups  10 reps  Roll over
  • Leg raises  10 reps  Roll over
  • Burpees  10 reps  
  • Repeat ___ x's  Rest in between sets!

*I'm doing it 5 times to start with ,depending on how my body feels' I'll do more, remember this is blind faith, we're all experimenting together.. try it out and let me know how many circuits you were able to complete*

Leg Raises


Burpee's

Friday, October 7, 2011

The Lady Spartan (Time Challenge)

Our sister in fitness Get-Fit-Naturally, posts some pretty awesome workouts. I've done a few and let me tell you, they kick your butt. ( in a good way) ;)   So I'm drawing inspiration from Get-Fit-Naturally, and I'm Sprinkling a little fit chick on it, I'm stirring it up.. and what came out the oven is "THE LADY SPARTAN." oorah!  This is going to be 300 reps, you know like the movie 300? When I think about that movie, I think about abs.. lol and a few other things (hubba hubba).  So this is going to be a cardio and abs time challenge. When your done with this time challenge, you MUST  yell " THIS IS SPARTA!" and then kick an imaginary Persian into a lion filled pit.  Okay?! lol  Seriously you don't have to, but I strongly advise it!

Now what you're going to do is Start you stop watch when you're ready to begin, then stop it when you're done. After that record your time, and post it on the fit chick facebook page. It's not a competition between the other fit chicks, it's a competition with yourself.  After a month or so I want you to go back and do it again, and try to beat your previous time! There will be video's on how to perform each exercise after the break down. Enjoy! Give it your all lady spartan! ;)


ExerciseReps
Mountain Climbers30
Leg raises30
Squat Jumps30
Bicycle Crunches30
Jumping Jacks30
Reverse Crunch30
Burpee30
Mason Twists30
Samurai Squat Switches30
Pushups30
Yell “This Is Sparta!” And you’re done! *smiles*
Mountain Climbers
 

Tuesday, October 4, 2011

Squat and Lunge Party!

Throw your hands up! Wave 'em to side to side!  It's a squat 'n lunge party yall! ♫ Go squats/ Go Lunges/ Go Girl/ Do crunches/ Squat Low/ Feel the Burn/ That butt you want/ is earned! ♫    Okay, okay enough with the lame rapping! Let me take off my saggin jeans and gold chain, and get into my workout gear!(haha)

    Ladies, this workout is nothing but lunges and squats... We're going to sculpt our legs, thighs, and glutes into shape!   So if you're here consider yourself R.S.V.P'ed  to my partay! wooohoo! Now were doing 5 different lunges and 5 different squats,  I have two variations. The first is a minute of jump rope between each strength exercise, the second is without the jump rope.  Pick either. I'm doing the the jump rope routine, cause I love mixing cardio and strength. 2 birds 1 stone! (win). You can also time this two ways. You can use your interval timer OR you can do 10 reps for each exercise. 

 If you are using the interval timer set it for two intervals  the first will be for 60 seconds, and the second interval  will be for 30 seconds, and  then set it for 5 rounds.  

If you are watching the clock  jump rope for a minute and then follow up with 10 reps of the strength exercise.   

If you are NOT using a jump rope  just count out 10 reps for each exercise. On the exercises that isolate a leg,  do 10 reps per leg. M'kay! Got it? Good!  Here's the breakdown, and as always there will be video's on how to perform each exercise after the breakdown. Enjoy!

Jump Rope and Strength Breakdown


*No jump rope? Do jumping jacks instead!*
ExerciseDuration
Jump Rope60 seconds
Alternating Side Lunges 30 seconds
Jump Rope 60 seconds
Reverse Lunges30 seconds
Jump Rope 60 seconds
Split Squat Lunges (right leg)30 seconds
Jump Rope60 seconds
Split Squat Lunges (left leg)30 seconds
Jump Rope 60 seconds
Alternating Lunges 30 seconds
Rest for 3 minutes, Repeat if you are advanced. If not proceed to the squat party!
Jump Rope 60 seconds
Sumo Squat Knee Ups (alternating)30 seconds
Jump Rope 60 seconds
Front squat kick ups (right leg)30 seconds
Jump Rope 60 seconds
Front squat kick up (left leg)30 seconds
Jump Rope 60 seconds
Plie’ Squats 30 seconds
Jump Rope 60 seconds
Prisoner Squat30 seconds
Rest for 3 minutes, Repeat if you are advanced. If not praise the lord you’re done! J
 

 Just the lunges and squats

ExerciseReps
Alternating side lunges 10 reps alternating
Reverse lunges 10 per leg
Split Squat Lunges 10 per leg
Alternating Lunges 10 per leg alternating
Rest and repeat
Sumo squat knee ups10 per leg, alternating
Front squat kick ups10 per leg, alternating
Plie’ squat10 reps
Prisoner squat10 reps
Rest and Repeat
 

Sunday, October 2, 2011

Full Body Builder

This is an oldie but a goodie! I created this workout about a year ago, and I've gotten alot of positive feedback from my friends and family about this masterpiece I call Full Body Builder. So being the sweetheart I am (smiles)  I thought I'd share it with my Fit Squad Family! This workout is amazing! It's one of my favorites It's intense but  it's pretty tame in comparison to lets say the 600 Rep Fat Slayer Time Challenge. So If you got through that alive, you'll make it through this without any problems. I'm doing the Full Body Builder  workout today along with this running interval workout for the tread mill you see pictured below.  If you love to run, this is for you! You will cover about 4 miles, in about 41 minutes. This interval run regimen will improve your endurance, and kick that metabolism into high gear! I'm doing both workouts today because I'm nuts. You can opt to do either the Full Body Builder, or just the Interval Run Regimen. It's up to you.  *the base speed is 6.0, you can change it to 5.0 if you'd like and make adjustments accordingly*

Interval Workout for the Tread Mill



MinutesSpeed
0-54.0
5-86.0
8-97.0
9-126.0
12-138.0
13-166.0
16-177.0
17-206.0
20-218.0
21-246.0
24-257.0
25-286.0
28-298.0
29-326.0
32-337.0
33-366.0
Cool Down

36-414.0

 
The Full Body Builder  workout is only 15 minutes long! ( WIN)  You'll be using a interval timer and an exercise mat. Set your Interval Timer for two intervals. The first interval will be for 30 seconds and the second interval will be your rest interval , and you'll set that for 10 seconds. Set it for 11 rounds. You'll be doing these exercises one after another once you've completed all the exercises on the chart that will be one circuit, you'll be  performing a total of  3 circuits. *If you don't have an interval timer you can use a stop watch or just watch the clock.  Here is the Breakdown, there will be video's on how to perform the exercises! Enjoy!

Full Body Builder
Exercise
Duration
Pushups (modified is okay ) 30 seconds
Rest10 seconds
Squat Jumps ( regular squats are okay)30 seconds
Rest10 seconds
Mountain Climbers30 seconds
Rest10 seconds
Plank Hold30 seconds
Rest10 seconds
Side Plank Hold (right)30 seconds
Rest10 seconds
Side Plank Hold (left)30 seconds
Rest10 seconds
Lunges with core twist 30 seconds
Rest 10 seconds
Burpee’s (modified is okay)30 seconds
Rest10 seconds
Bicycle Crunches 30 seconds
Rest10 seconds
Push Planks30 seconds


Rest10 seconds





Friday, September 30, 2011

Got 15 minutes?

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 Got 15 minutes? GOOD! That's all you'll need to complete this time challenge! I'm switching it up, I'm doing new things, and , venturing out a bit; all because I don't want you guys to get bored.  Change is good right?  Instead of giving you a list of exercises to complete, in your own time. I'm giving you 15 minutes to complete as many rounds of 3 exercises as  you can.   I understand that people are of different levels of ability, so I included a beginner friendly circuit, so no excuses!  All I ask is that you just do your best and report back.  So pick your level, and  get right into it!  These are going to be simple exercises, but don't let that fool  you,  you'll get a good workout in! I think this time challenge will be the perfect compliment on the days that you do your longer cardio.

 All you need is an exercise mat, and a timer. I want you to set it for 15 minutes, when you're ready to begin, start the timer. Complete the exercises one after another,  for 1 round.  Complete as many rounds as you can in 15 minutes!  I'll include video's on the Quick Squats, Burpee's and Split Squats after the break! Make sure you post how many rounds you were able to complete on the fit chick page. Enjoy :)


Beginner  


ExerciseReps
Push ups 5
Quick Squats10
Jumping Jacks15



Advanced 

ExerciseReps
Pushups 10
Split Squats10 (per leg)
Burpee’s10

 


Wednesday, September 28, 2011

High Intensity Interval Training

Today I'm doing some High Intensity Interval Training (HIIT).  If you haven't heard of HIIT, please educate yourself!  This has to be the BEST way to burn fat, and boost your metabolism. If you incorporate HIIT into your workouts you'll see some major payoffs. You'll loose weight faster, you'll be come stronger, your endurance will improve,  and you will turn your body into a fat burning furnace ,"HIIT has a direct impact on your resting metabolic rate (RMR), which is a measurement of how many calories your body burns while you are resting. In other words, HIIT significantly increases your metabolism. Compared to steady paced cardio, your body will burn more fat during a HIIT session and will continue burning at this high rate for up to 24 hours afterwards. So, in the hours following your workout, while you are watching your favorite reality television show, your body will still be in fat burning overdrive." Go to this link for more information on the many benefits of HIIT. http://www.articlesbase.com/weight-loss-articles/the-many-benefits-of-hiit-high-intensity-interval-training-952539.html#ixzz1ZG0qvzoG  .

 HIIT can be done many ways. I think the most popular is the Sprint/Walk Interval.  What you do is Sprint for 30 seconds up to 2 minutes, and recover for half the time it took you to exert the energy. So if you sprint for 30 seconds walk/recover for 15 seconds. You'll be using the 2:1  ratio.  When you Sprint you should be giving it your all, on a scale of 1-10 you should be putting out at least a 7.  You want to do these intense intervals for a total of 15- 20 minutes. Go here for more examples of  a HIIT session: http://fatblastzone.com/lose-fat-and-gain-muscle/hiit-examples/

Now that I got a little background on HIIT out of the way, lets get into it!  This routine is going to be intense!  It's short, and sweet, and gets right to the point!  The point being  RESULTS. Warm up for 5 minutes, you can jump rope, do jumping jacks, run in place, whatever gets the job done. I'm going to need your body to be nice and warm for this routine. ;)  Now if you are a beginner start off with: 30 seconds of work /15 seconds of rest intervals. Intermediate 45second/ 15 second  recovery intervals.   Advanced  60 second/ 20-30 second recovery. 
 
All you need for this is an interval timer, and an exercise mat.  Set your interval timer for 30seconds of work and 15 seconds of rest. You'll be performing this routine in circuit format, and you'll be doing this routine for a total of 3 circuits.  You should rest for 1 minute between circuits.  If you don't have an interval timer use a stop watch, or just watch the clock!  There will be video's on how to do these exercises after the breakdown. Enjoy!
 
 
Exercise Duration
Mountain Climbers30 seconds
Rest ( march in place, or not ) 15 seconds
Burpee’s30 seconds
Rest ( march in place, or not )15 seconds
Squat Jumps30 seconds
Rest ( march in place, or not )15 seconds
Pushups30 seconds
Rest ( march in place, or not) 15 seconds
Jumping Jack Squats30 seconds
Rest ( march in place, or not) 15 seconds
V-sit Crunch30 seconds
Rest ( march in place, or not )15 seconds
Full Plank Arm Raise30 seconds
Rest ( march in place, or not )15 seconds
Quick Squats30 seconds
Rest ( march in place, or not) 15 seconds

Tuesday, September 27, 2011

The Tummy Tuck

Time to tone that tummy! I've posted part of this workout before, so to some of you, it may look a little familiar. It was pretty good before, but I decided to make it a little more effective. Guys, I tried it and  I love it!   On paper it looks easy, but when you do it,  you see/understand just how effective this workout is. You'll be holding plank for about 12 minutes. Don't worry you won't really notice. ;) Its cardio, strength, and core all rolled into a beautiful ball I call the Tummy Tuck! lol  That's right keep your hard earned dollars in your pocket! No need for surgery! If you do this workout 3 times a week, along with a healthy diet, you'll see some major improvement in your abdominal strength and overall appearance.

For this workout all you need is an exercise mat, an interval timer, some water, and a towel.  Now if you don't have an interval timer, there is an app for android phones, called the HIIT interval timer, and it's free .  As you can see from the picture on the left you can set it for intervals of work and rest.  I love it!  Download that app! It's a must have. Now during this workout, I want you to be mindful of your core. I want you to engage your abs, remember to pull you belly button towards your spine, and don't forget to breath. Give it your all, do your best.  There will be video's on how to perform the exercises after the breakdown. Enjoy! =)




Set your interval timer for 2 interval's. The first interval will be 45 seconds and the second will be for 30 seconds. Set it for 4 rounds. If you do not have access to an interval timer. You can use a stop watch or just watch the clock. :) You will be performing these exercises in circuit format(one after another). There are three stations in this workout. For the third station you will not need your interval timer.
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Station 1

Spider Man Planks 45 seconds
        
 Plank Hold 30 seconds

Plank to pushup 45 seconds

Plank Hold for 30 seconds

Plank leg lift for 45 seconds

Plank hold for 30 seconds

Mountain Climbers for 45 seconds

Plank Hold for 30 seconds

Rest for 2 minutes and Repeat  ONLY if you are advanced, if you're a beginner proceed to the next station.

Station 2
Bicycle Crunches 45 seconds

Side Plank Hold (right) 30 seconds

Side Crunch (left side) 45 seconds

Side Plank Hold (left side) 30 seconds

Side Crunch (right side) 45 seconds

Side Plank Hold (right side) 30 seconds

Mason Twists 45 seconds

Side Plank Hold (left Side) 30 seconds

Rest for 2 minutes and Repeat ONLY if you are advanced if you're a beginner proceed to the next station.

Station 3
Leg raises 15 reps

Reverse Crunch 15 reps

Super Man's 15 reps

Reach Unders 15 reps per side

Rest for 1 minute and Repeat (beginners too)
 
 
 
Plank Hold 
 
 
Side Plank Hold 
 

 Spider Man Planks

Plank Leg Lift

Plank to Pushup

Mountain Climbers

Bicycle Crunches

Side Crunches

Mason Twist

Leg Raises

Reverse Crunch

Super Man's (Back Extensions)

Reach Unders

Monday, September 26, 2011

Look Good In Those Jeans

So, I asked what  body part you all wanted to focus on most, and most of you said the BOOTY! And I have to say, I'm not surprised.  What girl doesn't want a nice rear end, especially this time of year. Most people refer to this time of year as Autumn. I call it tight jeans and sexy boots season!  So while we're rocking our jeans this fall and winter why not make those jeans stand out with a little junk in that trunk? Sound good to you?  It definitely sounds good to me. So I put together a kick butt (haha)  routine that will get your booty in shape. So whether you want it smaller or bigger this is your routine. So get ready to get the your booty and thighs in sexy shape so you can slip on your  skinny jeans with your favorite stiletto's or sexy boots. I guarantee you'll feel this in your booty the next day!  If you don't, tell me I'll be sure to make it tougher  next time. *wink* Oh, and by the way I have another workout for the glutes, it's called the booty builder, check it out! So let get right into it, All you need is : an exercise mat, a jump rope, and some water near by.  Now if you don't have a jump rope you can mimic the action, or you can just do jumping jacks. =) Weights are optional. There will be video's  on how to perform the exercises after the breakdown, Enjoy!  Feedback is appreciated.

Station 1
  • Jump Rope  (1 minute) 
  • Side Skater Squats  right leg 20 reps  
  • Jump Rope (1 minute)
  • Side Skater Squats left leg 20 reps
  • Jump Rope ( 1 minute)
  • Sumo Squat Knee ups (20 reps)
  • Rest 1.5 minutes and Repeat

  Station 2

  • Quick Squats (20 reps)
  • Split Squats  right leg 15 reps per leg
  • Quick Squats (20 Reps)
  • Split Squats  left legs 15 reps per leg
  • Rest 1.5 minutes and Repeat

Station 3
  • Jump Squats 20 Reps
  • Spider Planks  ( 20 Reps)
  • Split Lunge Jumps 20 reps
  • Donkey Kicks ( 20 Reps per leg)
  • Plie' Jumps 20 reps
  • Inner Leg Raises 20 Reps per leg
  • Rest 1.5 Minutes  and Repeat


Side Skater Squats * in this video he brings his leg straight back, I'd prefer it if you bring your leg diagonally behind the stabilizing leg.  If this exercise is to difficult for you, put a chair in front of you and hold on to it for support.

Sumo Squat Knee Ups



Quick Squats * please be sure to keep your knees behind your toes when squatting.

                                           Split Squats

Jump Squats


Spider Planks

Split Lunge Jumps

Donkey Kicks

Plie' Jumps


Inner Leg Raises