May 4, 2015

15 – 50 CORE BLAST {BODYWEIGHT WORKOUT}

Here we go Monday!

I’m pumped to get this week going! We’ve just come out of a gorgeous weekend full of lots of sunshine and warmth. I finally left my house for the first time in a tank top since last October(…?) and it feels great! Bring on the warm weather and sunshine because that makes me a happy girl. And when I’m happy, I have awesome workouts and amazing motivation to get things done. 

This workout is a total core blast, using reps of 15 and 50. There aren’t any weights included just you and your motivation to push through the reps. Be prepared to suffer through a few of these exercises, because some of the 50 reps are difficult to get through…but you can and YOU WILL!

This workout took me about 10 minutes to get through. The butt ups and spiderman planks were the hardest for me. Getting through 50 reps of those two exercises is some serious stuff! I may sound weak but that’s just it. My core needs to be strengthened and it is something that I will be focusing on in the upcoming weeks.

Remember to engage your core, suck the belly to the floor and engage those lower abs especially when working the knee tucks and knee hugs. 

THE WORKOUT

Complete the following reps for each exercise without any rest between exercises.

15 RIGHT SIDE V CRUNCHES
50 SPIDERMAN PLANKS
15 LEFT SIDE V CRUNCHES
50 ELBOW PLANK BUTT UPS 
15 LYING KNEE TUCKS
50 WINDSHIELD WIPERS
15 KNEE HUGS
50 SCISSORS

The 3 Week Diet

The 3 Week Diet Plans Review

The 3 week diet system reviews on this page is written based on the demands of those who are in need for an honest and unbiased report on what it entails to have the 3 Week Diet program ad also, the necessary things that you stand to benefit from the Bryan Flatts Program. Well, the 3 weeks diet system is a fool proof guide that’s based on latest scientific findings on how to lose weights easily within the space of 21 days.

So what’s 3 week diet system book all about and how can you make use of the program sculpt that lean sexy body you’ve always wanted?

3 week diet system pdf is a diet program that helps you to lose body weight by using diet and in addition, there are proven exercises which could be used alongside the diet manual. The principle in this manual (3 week diet system book) unveils principles that could be used to improve your body metabolism faster.

Thus, if you think that you can’t wait to grab a copy of the 3 week diet system – how to lose weight fast by clicking on the link below…

CLICK HERE TO DOWNLOAD A COPY OF THE 3 WEEK DIET SYSTEM PDF

There are loads of things you stand to benefit such as decreased in cellulite, increased energy, and even improve your cholesterol levels… plus, build a healthier hair and skin and improve other health benefits and increased muscle tones.

Please kindly take a peek at the product fact sheet on 3 Week Diet System PDF which is put together to give you a comprehensive list of what you need to know before considering putting your money at stack.

Product Name: The 3 Week Diet

Product Site: www.3weekdiet.com

Authors Name: Bryan Flatts

Bonus: Available

Official Download Link: 3 Week Diet System Pdf Download

Customer Support: Excellent

Refund Policy: 60 Days Money Back Guarantee

The principles found inside of the program is a one fit it all approach to permanently and completely get rid of that stubborn belly fat… in addition, these same principles will not only help to sculpt that lean, toned muscles…it gives you unique way on how to improve your metabolism and lose fats fast and easily using supplements.

More Confirmation….

Inside of the 3 week diet system pdf you’ll get to discover bonuses that comes with the 3 week diet system book which is designed to help you to improve your overall health condition… nevertheless, there is a refund policy which is placed on it which makes it a good deal for anyone interested in learning how they could get things done in the right when talking about shedding that stubborn belly fat. However, it means that you can send an email to the vendor requesting for a return of your money if you are not please with the information found in 3 week diet system pdf.

Bryan Flatts Program official download page is secured and this is because, clickbank pays utmost attention to their security issues… plus, they invest heavily into digital security encryption mechanism to secured their database which implies that no one will be able to gain access into your payment details except for the bank which is responsible for the processing of your transactions.

What are the cons of 3 Week Diet System PDF?

3 Week Diet System PDF is one manual on weight loss that works out of the box… nevertheless, if you are keen in learning how to get rid of your excess weight, you are urge to go through the 3 week diet system book program to the latter in other for you to be able to gain the best from 3 week diet system pdf.

Conclusion

3 week diet system pdf is a systematic weight loss and fat loss program that uses diet to achieve it aim of getting ripped and in addition to that; there are bonus packages that comes with the program such as the workout manual, mindset and motivational program. However, if you think that you can’t wait to grab a copy of the 3 Week Diet systems, you can click on the link below to obtain a copy of the guide.

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Best Beginner Yoga Workouts for Weight Loss

Additionally, there are lots of questions you will have:

   – What kind of yoga is best for losing weight?
   – How quickly can I lose weight and get healthy?
   – Is this instructor even any good?

You probably know that you want to get started with yoga, but are simply OVERWHELMED by the endless options and choices.

Well, this is exactly why I have looked around for you.

I looked at programs based on price, instructors, organization of content.

Here are the 5 Best Beginner Yoga Workouts for Weight Loss:

1. The Yoga Fat Loss Bible

Who it’s for: 

This e-book is for anyone looking to melt fat away with yoga! Whether you’re a complete beginner or a little more advanced, this book comes with 50+ yoga poses, a flexibility guide, a meditation guide, diet tips, and a 12-week workout plan.  It really is all-encompassing, and that’s why we’ve listed it at the #1 spot.

Who it’s not for:

Really advanced yogis.  The program has a good amount of advanced yoga poses to help challenge you and give you goals to work towards, but if you are extremely flexible or working on a very advanced practice, this may not be right for.  It was made to be perfect for beginner and intermediate yogis!

2. Jullian Michael’s Yoga Meltdown

Who it’s for: 

Even if you’re not a Jullian Michael’s fan, this is really a great yoga workout for those of you who really want to feel the burn It’s circuit interval training so you will work up a sweat and walk away feeling pretty pooped when it’s over.

Who it’s not for:

If you’re looking for a gentle yoga practice that highlights specific yoga moves, this is not the Yoga workout for you. I would say that you should be in ok shape and have attended a few yoga classes before trying this workout. It’s still amazing for beginners, but could be overwhelming if you’re brand new or in terrible shape.

3. Easy Yoga – The Secret To Strength and Balance With Peggy Cappy

Who it’s for: 

If you’re over the age of 50 or are dealing with any disabilities, ailments, or extreme weight issue, this is the PERFECT yoga workout. Peggy is an amazing teacher who focuses her beginner workouts on building strength, balance, and yes, helping you lose a few pounds. Her gentle practice is perfect for those just starting out and looking to work on the basics!

Who it’s not for:

If you’re younger and looking for a faster paced practice, this is not the workout for you.

4. The Biggest Loser: Weight Loss Yoga With Bob Harper

Who it’s for: 

This is a great program for those completely new to yoga and looking for a butt kicking. It’s not a circuit training workout like Jillian’ and spends more time emphasizing proper yoga technique and form. Bob Harper gives great instruction and you will learn a lot about yoga WHILE losing weight.

Who it’s not for:

Bob gives lots of instruction which we think is a good thing, that being said, he will talk you through a lot of routines. If you’re looking for a quieter and more “spiritual” practice, this is not the right workout for you.

5. Namaste Yoga – The Complete First Season

Who it’s for: 

Do you find yourself needing lots of workout variety and new exercises to keep yourself entertained enough to stick with a program? If so, then this is the right practice for you. It’s the complete season of workouts for Namaste Yoga and will help you start you practice, lose weight, and provide you with plenty of different workouts to try.

Who it’s not for:

If you’re on a really tight budget right now, look to the other workouts as with this program you have to pay for the entire season in full.

Work Your Entire Body With This Supercharged TRX Workout

1. Squat — do 10-12 reps

Works glutes, legs

Set straps at midlength. Stand facing the anchor with your feet shoulder-width apart, a handle in each hand at your chest with your elbows bent. Straighten your arms slightly as you lower into a squat, then stand for 1 rep.

2. Low Row — do 10-12 reps

Works arms, shoulders, abs, back

Set straps at midlength. Stand facing the anchor with your feet hip-width apart, a handle in each hand. Lean back until your arms are straight, body aligned from head to feet. Bend your elbows as you bring your chest to handles. Pause; lower for 1 rep.

3. Back-It-Up Lunge — do 10-12 reps

Works core, glutes, legs

Set straps at midlength. Stand facing the anchor with your feet shoulder-width apart, a handle in each hand, elbows bent. Straighten arms as you step your right foot back into a lunge. Bend your elbows to come up, lifting your right knee to hip height in front of you, for 1 rep. Do reps; switch sides and repeat

4. Chest Press — do 10-12 reps

Works arms, shoulders, chest

Set straps at full length. Stand with your back to the anchor, your feet hip-width apart, and one handle in each hand. Step back and lean forward with your arms straight, body aligned from head to feet. Bend your elbows to lower chest to handles, then push back up for 1 rep.

5. Plank — do 10-12 reps

Works arms, core, glutes

Set straps at full length. Kneel with your back to the anchor and place the tops of your feet in the foot cradles. Walk your hands out to get into high plank, body aligned from head to feet. Hold 10 seconds, then lower knees to floor to rest five seconds for 1 rep.

6. Hamstring Curl — do 10-12 reps

Works core, glutes, legs

Set straps at full length. Lie faceup facing the anchor with your heels in the foot cradles and palms flat on the floor. Lift your body in a straight line off floor. Engage your abs as you pull your knees toward chest. Straighten legs for 1 rep.

7. Pike — do 10-12 reps

Fitness Magazine The 30-Day Push-Up Challenge

Whether you can drop and give us nine or nada, we have the plan to take your reps (and form!) to the next level. Holly Rilinger, Nike Master Trainer, Flywheel Master Instructor, and creator of the BeachFiIT exercise program put together the ultimate 30-day push-up challenge that slowly increases reps and provides complementary moves to build your triceps and core strength. Just give us one month, and we'll give you the tools you need to master the mat and reveal your most sculpted upper body yet.

Follow along with Holly as she demos each exercise in the slides that follow, and don't forget to add some "pull" exercises (like rows and pull-ups) throughout the month. "Any balanced full body workout should work opposing muscle groups," she says. If any of the push-ups are too hard, feel free to take to your knees for an easier modification. 

The Simple Tool That Can Help You Master a Headstand

The following post was originally featured on Fit Bottomed Girls and written by Jenn Walters, who is part of POPSUGAR Select Fitness.

Yoga is a funny beast.

Some poses are so welcoming to beginners — Child's Pose! Warrior I! — while others . . . well, it takes a little more practice and a whole lot of confidence before you're ready to attempt them in a class setting. (I'm looking at you, Half Moon Pose.)

And that's where it is incredibly handy to have a TRX suspension trainer available. It can make some of those tricky yoga poses a little easier to do, especially if you know the right steps to take!

To learn more about each of these moves and this workout, check out Fit Bottomed Girls.

Watching more:

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Pinterest: http://www.pinterest.com/Kie_john/

3 Amazing Benefits Of Strength Training for Women

All modalities of exercise will help you burn calories and lose weight.

But strength training will help to promote the growth and maintenance of lean muscle mass. 

In other words, making you toned and lean is the job of strength training. 

According to Dr. Caroline Apovian, MD, Endocrinology Diabetes & Metabolism, "as we age, our metabolism changes— this process begins around the age of 30 and by age 45, you're burning about 200 calories fewer per day than you did when you were 25." 

This often translates to weight gain of up to 12 pounds per year, she added. 

As we age and our hormonal levels fluctuate, muscle loss further lowers your body's metabolism, replacing your lean muscle tissue with fat, which generally settles in around your midsections, hips and thighs.