Fit Chicks love a challenge (Day 4)

It's my turn! During our week long challenge I've featured workout by  Get fit naturally, My think fit, and Real Woman Fitness. I've enjoyed all of them! Now It's my turn! *insert slow proud clap here*  I have some excting news! My sis in fitness allowed me (and I'm so honored) to write a guest post on her blog. It's about changing your thinking about getting fit {click here} to check it out. Let me know how you liked it, or didn't like it.  =)

I created this workout for the booty! My most favorite muscle in my body. I am booty challenged so I have an obsession with doing butt exercises. (have you noticed?) After the video's on how to do the exercises, I will include one of my favorite vegetarian meals. Yum! Enjoy!

Let's get into it! Warm up by walking in place, then after 30 seconds pick up the pace until you are gradually  doing an "in place jog"  Get that heart rate up, and get your body nice and warm.  This one is a killer, take breaks when needed! ;) No pressure to complete all the suggested reps, go with your fitness level.  Beginner: 10 reps per leg/per exercise    Intermediate: 15 reps per leg/per exercise   Advanced: 25 or more  per leg/per exercise

25 squat Jacks

25 Super Skater (per leg)

Spider planks 25 per leg

Donkey Kicks 25 per leg (with a weight, or not)

Plie' Squats 25 reps

Reverse Lunge kickups 25 per leg

Repeat 2 more times

 

Real Women are Fit Chicks (Day 2)

I hope you ladies enjoyed Day one. I did! That was a awesome workout! Thanks again My Think Fit! Now, next up is Real Woman Fitness, another one of my sisters in Fitness, please go check her out, (click here) to go to her facebook page, where you'll find motivation and fitness tips for real women.  Stephanie( pictured) of Real Woman Fitness, has lost 105 pounds!! Amazing right?!  Yeah! She has fitness "street cred" lol! 

I love the mission statement on her page, here's a excerpt "I am a mother, daughter, sister, friend, employee. I am not a bodybuilder, nor do I have the perfect body. I have a strong, healthy body that I earned through hard work and sacrifice." Again, do yourself a favor and check her out, she gives out great motivation, advice, and offers support  through her page.

  Let's Get into the workout, and the yummy recipe!

Asparagus Recipe:
Ingredients

■1 Tbs. olive oil
■20 young asparagus, trimmed and washed
■2 Tbs. balsamic vinegar
■salt and pepper
■1 oz. Parmesan cheese, shredded


Directions

Heat the oil in a large frying pan until hot, then add the asparagus and saute on all sides for 3-5 minutes until lightly colored.

Season with salt and pepper, mix well being careful not to break the tops off, then cover and cook gently 5-10 minutes or until crisp/tender.

Drizzle with the balsamic vinegar, then scatter the Parmesan cheese on top. Garnish with a lemon slice, if desired.





Workout/Videos :

25 - Back Lunges (Right)
25 - Back Lunges (Left)
25 - Sumo Squats with leg lift (Right)
25 - Sumo Squats with leg lift (Left)
50 - Alternating froggers
25 - Cobra planks
50 - Alternating curtsey lunges
25 - Lying hip thrusts
Do this 2x's                                                                      

                                                                                      

My Think Fit -Chick (Day 1)

We're starting off our week long challenge with my sister in fitness Natalie(pictured) of  My Think Fit, I just love her, and doesn't she look like Gwyneth Paltrow?! Me-ow! *insert air paw scratch here*  She came up with a bad ass workout. It's  500 reps, but don't panic- she has it broken down to a very doable less intimidating way.  And she included a cauliflower recipe too! *Yum*  Please go and check out my pal Natalie's  facebook page My Think Fit (click here) to check it out.  You won't be disappointed, she posts great tips, motivation and workouts and she has a cool channel on youtube too!  

So are you ready? Let's go!   Make sure you're nice and warm before starting this workout. I suggest you march in place for a minute and gradually increase your pace into an "in place" jog.  When you feel warm, begin.  If you want you can use your interval timer instead.  30/15 second intervals is a great place to start! However you do it, do it to best of your ability. =)  I'll post video's on how to do these moves!  Enjoy! 

*Recipe for Cauliflower (is also REALLY good with Brussels Sprouts):
Chop head of Cauliflower into the florets and place in Ziploc baggie. Microwave for 2 minutes. Keep in Ziploc and drizzle with Olive Oil and garlic. Mix up well and place on cookie sheet. Bake at 350* for 30 minutes*

*10 Exercises, 10 Reps, 5 times through:

• 10 Jump Squats
• 10 Pushups
• 10 Alternating Prisoner Lunges
• 10 Burpees
• 10 Travel Planks
• 10 Reverse Lunge Jumps Right
• 10 Reverse Lunge Jumps Left
• 10 Up/Down Planks
• 10 Power Jacks
• 10 Plank Abs

Jump Squats

                                   












                                                             








                                          


*reverse lunge jumps*







                                                                                 

                                                 










                                                                                  

The Sexy Gam Workout

Hey Fit Squad! Here is a beginner friendly leg workout one for at home and one for the gym.  I want to help you get those legs looking lean and sexy, so you can strut your stuff in some strappy espadrilles, or wedges this summer!  It's nothing sexier than a lady with some nice calves and toned thighs. Am I right? *wink*  Okay lets get to it! The first section will be for at home. I want you to do each exercise three times each, for 10-12 reps.  If you like you can add weights. I will post video's on how to utilize weights if you choose too.  The second section will be for the gym goers, and I will post video's for those exercises as well! Enjoy!


At-home leg workout

• Lunges  with dumbells (optional)
• Side Step Lunges
• Leg Lifts  (hip abductors)  you can place a weight on your thigh and slowly lift.
• Inner Leg Lifts
• Calf Raises with weights
• Plie Squats

* To bump it up a notch, you can do jumping jacks, or mountain climbers between each exercise, I suggest doing 30-45 seconds worth*

Lunges

Side Step Lunges

Leg Lifts(hip abductors)

Inner Leg Lifts

Calf  Raises

Plie Squats

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Workout for the gym (beginner friendly) 

• Hack Squat (On smith Machine)
• Hyper Leg Extension (with or without weight)
• Lunge with back leg elevated
• Leg Press (On smith Machine)
• Calf Extensions

* Before beginning this  routine, please warm up at least 10 minutes and stretch.  Suggestion,do the elliptical for 30 minutes or the Stairmaster for 30 minutes to get really good a good burn on those legs, or better yet you can do the HIIT and Run Workout.  =)