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Butt Rewards

“For the best butt toning on two feet,” says walking pro Tina Vindum, walk for 5 minutes, do one of the supereffective shapers shown here, then repeat until you’ve done all four exercises. (If your route has hills, tackle these moves every time the path hits an incline — or a set of stairs — for maximum butt-blasting benefits.)

 

Skater Stride

Targets: Quads, butt, hips, obliques, back, and triceps

While walking, take a large step diagonally forward to the right with right foot, toes pointing forward (not to right). Sink into a lunge, bending both knees 90 degrees, as you bring left elbow toward right knee and swing right arm straight back. (Beginners, do a dip rather than a lunge.)

Press off left big toe to bring left leg forward, brushing it past right leg, then swinging it forward out to the left diagonal (like a speed skater) to plant left foot, toes forward.

Do 25 steps to each side, alternating legs.

 

Sumo Squat and Lift

Targets: Quads, inner and outer thighs, butt, hips, back, shoulders, and biceps

While walking, turn so that your right side is facing “forward” (or uphill), fists near hips.

Lift right foot, flexed, to take a large side step to right.

Lower into a wide squat as you lift both hands up in a wide V.

Rising up on right leg, lower arms as you lift left leg to side, foot flexed.

Step left foot next to right.

Do 12 reps; repeat with left side facing front.

 

Power Lunge with Leg Lift

Targets: Quads, hamstrings, butt, hips, arms, and abs

Walking, lunge forward with left leg, both knees bent 90 degrees (beginners, 45 degrees).

With hands in fists and elbows bent at 90 degrees, bring right fist toward nose, left behind you.

Shift weight onto left leg, straightening it; lower arms and lift right leg out and back on a diagonal as high as you can.

Bring right leg forward into a lunge; repeat on that side.

Do 25 reps per leg, alternating sides.

 

High-Knee Cross

Targets: Quads, calves, hips, butt, and abs

While walking, tighten abs and lift bent left knee as high as you can directly in front of you, coming up on right toes. Simultaneously bend right elbow 90 degrees, bringing it across body toward left knee. (Swing left elbow back to counterbalance.)

Hold for 1 count, then lower left foot to step forward. Repeat with right leg.

Do 25 reps per leg, alternating sides.

 
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Posted by on September 13, 2012 in Workout Fitness Freak Chronicles

 

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30 Minute Workout

This total body circuit workout includes circuits for each muscle group: Chest, back, shoulders, biceps, triceps, core and lower body. Many of the exercises combine movements for both upper and lower body to save time and add intensity. This workout may take more than 30 minutes, depending on your rest periods.

Equipment Needed:

Various weighted dumbbells, bench, a step or staircase, a medicine ball and kettlebell (optional)

How To:

  • Begin with a 5 minute warm-up of moderate cardio
  • Perform the exercises in each circuit for the suggested time , completing 2 circuits
  • Move quickly between exercises, but rest when needed
  • Modify exercises to fit your fitness level. Skip any exercises that cause pain or discomfort

Chest Circuit

Chest Squeeze with Wide Squats and Squat Jumps
Stand with feet wide and hold a medicine ball or weight in both hands close to the chest, squeezing the ball. Keeping steady pressure on the ball, lower into a wide squat and come up, completing 4 slow squats, following that with 4 slow squat jumps while continuing to squeeze the medicine ball. Repeat, alternating 4 squats with 4 squat jumps for 30-60 seconds.
Walking Pushups

Begin in a pushup position with the left hand on a piece of paper, band or other marker. Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate. Continue pushups, alternating walking the hands to either side for 30-60 seconds.
Low and High Flies
Chest Fly Chest Fly
Lie on a bench and hold weights over the chest. A) Lower the arms out to shoulder level, elbows slightly bent. B) Bring the weights back up, but at a lower angle so that the weights are over the hips. C) Lower the weights back down in a fly. D) Then lift them back over the chest. Continue alternating a regular fly with a low-angle fly for 30-60 seconds.
Repeat the circuit, performing the moves on the other side, for unilateral movements

Back Circuit

Side Lunge Row to Low Lunge Row

Stand with feet together, weights in each hand. Step out to the right into a side lunge and pull the arms up into a double arm row. Lower the weight, step back to start and take a small step forward with the right leg, lower into a low lunge and pull the arms up into a double arm row. Step back and repeat the side lunge row/front lunge row for 30-60 seconds on one side. Do the exercise on the other side in circuit 2.
Reverse Flies on One Leg
Stand 2 or so feet in front of a step or platform and prop one foot on it, bending forward (back straight, abs in) with weights hanging down. Squeeze the shoulder blades to lift the arms up to the shoulder level, elbows slightly bent. Lower and repeat for 30-60 seconds, switching legs on the 2nd circuit.
Circle Rows

Hold a weight in the right hand, palm facing the back of the room. Squeeze upper back to pull the arm up to shoulder level. Hold briefly and rotate the elbow next to the body, as in a regular row. Lower the arm on a slow count. Repeat for 30 seconds on each arm.
Repeat the circuit, performing the moves on the other side, for unilateral movements

Shoulder Circuit

Step Knee With Overhead Press

Hold weights at the shoulders and step onto a tall step or platform with the right foot. Lift the left knee as you press the weights overhead. Step down and take the right leg back into a reverse lunge, lowering the weights. As you step forward with the right foot, curl the weights back to the shoulders and repeat for 30-60 seconds on the right side. Do this exercise on the left during circuit 2.
Goblet Squat with Rotation

Hold a heavy weight or kettlebell (optional) in both hands at the chest. Lower into a deep squat, bringing the elbows to the inside of the thighs. As you stand up, take the weight overhead and rotate to the right, pivoting on both feet. Lower and repeat for 30-60 seconds on the same side. Do this exercise on the left during circuit 2.
Lateral Raise with Rotation

Stand with arms bent in front of you, palms facing up. Rotate the forearms out to the side and then lift arms into a bent arm lateral raise, tilting the weights down slightly as though you’re pouring from a pitcher of water. Lower and repeat for 30-60 seconds.
Repeat the circuit, performing the moves on the other side, for unilateral movements

Biceps Circuit

Wide Squat with Hammer Curls

Take the legs wide, toes out at a slight angle, weights in each hand with palms facing each other. Lower into a squat, as low as you can go, keeping knees in line with toes. Press through the heels to stand up while curling the weights into a hammer curl. Lower and repeat for 30-60 seconds.
Walking Lunges with Biceps Curls

With feet together, step forward with the right foot into a lunge and curl the weights up into a bicep curl. Step the left foot forward, lowering the weights, then step that foot forward into a lunge, again curling the weights. Continue alternating legs and curling the weights for 30-60 seconds.
Concentration Curls

Sit on a step or bench and hold a heavy weight in the left arm, elbow propped on the inside of the left thigh. Contract the bicep to pull weight towards the shoulder. Lower and repeat for 30 seconds before switching sides.
Repeat the circuit, performing the moves on the other side, for unilateral movements

Triceps Circuit

Bear Crawls to Triceps Pushups
Squat to the floor and walk your hands out until you’re in a plank position, placing your hands so that the forefingers and thumbs touch in a triangle shape. Bend the elbows into a triceps pushup (knees down for a modification). Walk the hands back to a squat and stand up. Add a jump at the end for more intensity. Repeat for 30-60 seconds.
Core Kickbacks

In a plank position, feet wide, hold a weight in one hand. Bring the elbow up next to the torso and extend the arm out into a kickback. Repeat the kickbacks while holding the plank position on the same side 30-60 seconds. Drop one knee down to the floor for a modification if needed. Do the move on the other side during the next circuit.
Dips with Leg Extensions

Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 30-60 seconds
Repeat the circuit, performing the moves on the other side, for unilateral movements
 
 

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The No-Caffeine Yoga Routine Pick Me Up

Studies show that some yoga poses reduce fatigue and adjust the hormone cortisol—too little of which can zap your energy. “This sequence engages your core and energizes your system from the inside out,” says Women’s Health yoga expert Tara Stiles. The poses also require balance, which sharpens your focus, as well as lots of deep breaths, which increase your oxygen intake to help you feel more alert.

Do each of these moves in order, holding the poses for 10 deep breaths. Repeat the sequence on the other side, and continue alternating until you’ve done the routine three times on each side.

Modified Downward Dog Split  –  Start in a pushup position, lift your hips, and move into downwardfacing dog. Take five breaths. Raise your right heel toward the ceiling as high as you can, then slowly lower your left forearm to the floor. Keep both palms flat on the floor.

Warrior 3  –  Straighten your left arm and put your right foot between your hands. Shift your weight onto your right foot as you raise your left leg. At the same time, raise your torso until it is parallel to the floor and reach your arms forward.

Modified Half-Moon Arch  –  Place hands on the floor beneath your shoulders. Rotate your hips to the left and raise your left arm toward the ceiling. Bend your left knee back, and reach your left hand behind you to hold your foot.

Tree  –  From half-moon arch, turn your hips and shoulders back toward the floor, then use your core muscles to roll your body up to standing. Place the sole of your left foot on your right inner thigh. Lift your arms straight up above your shoulders.

 

Source:  http://www.womenshealthmag.com

 

 

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5 Fixes For Flabby Problem Areas

 

We’ve all got a soft spot that bugs us. One of these moves will firm it up.

Here’s a fact about flab: It results not only from lack of muscle tone but also from excess body fat. “You could do 1,005 crunches, but if you don’t do enough cardio, you’ll just have very toned muscles under a blanket of fat,” says Johanna Subotovsky, learning manager at Equinox Fitness. You need at least 30 minutes of cardio, three times a week. Then try this spot-specific advice.

HELP FOR:
Bra bulge

To get rid of the little roll that spills over your bra strap in the back, try bent-over rows.

  • Stand next to a chair with a dumbbell in right hand. Place left knee and hand on seat and extend right arm toward floor. Bending elbow out to side, slowly bring weight up to chest.
  • Do two sets of 15 reps on each side.

HELP FOR:
Inner- and outer- thigh mushiness

The hips and thighs are the first place most women tend to store fat and the last place they lose it. In addition to lots of cardio, try the four-way lunge.

  • With hands on hips, step forward with right foot and lunge (don’t let knee go past toes); return to start. Lunge backward; return to start. Lunge right (keeping left leg straight); go back to start. Then with left foot, lunge to left side. Repeat, leading with opposite foot.
  • Do two sets of 15 reps on each side.

HELP FOR:
Underarm flab

Triceps respond fast to exercise and fat loss, which means that you could see a change here in just a few weeks with chair dips.

  • Place your hands on the edge of the seat of a chair and walk your feet out. Slowly lower butt toward floor, bending elbows to about a 90-degree angle; press back up.
  • Do two sets of 15 reps.

HELP FOR:
Armpit overhang

The flesh that peeks out over the top of a strapless gown can be tightened with push-ups. But the issue may be the dress, not you.

  • “It’s all about the cut,” says stylist Cristina Ehrlich, who’s worked with Penélope Cruz. “Look for a dress where the top is high enough that it doesn’t dig into your armpit skin. It should come up and over the area.”

HELP FOR:
Belly pooch

Along with plenty of cardio, you can flatten your lower abs with planks.

  • Get in a raised push-up position, except with forearms on the floor; hold the pose with back flat and belly in for 30 to 90 seconds. For more definition, try the bicycle.
  • Lie on floor, knees bent, hands behind head. Lift shoulder blades and twist right elbow to left knee; then twist left elbow toward right knee. Do two sets of 15 reps.

Source: http://www.glamour.com/health-fitness/2007/03/flab-fix#ixzz21hPfwmyZ

 

 

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10 Signs You’re Out of Shape

10. You have a low level of appetite.

If you aren’t eating enough throughout the day because your appetite level is low, this could make it difficult to meet key nutritional requirements to maximize your health. Physical exercise regulates your appetite, so if you’re never hungry, this is likely a sign that you aren’t active enough as well.

9. You struggle to maintain good posture.

Maintaining good posture is not only important to help you feel more confident, but also to help ensure that you don’t experience back pain down the road or use improper form as you go about your exercises. If you struggle to maintain good posture throughout the day, this indicates that the postural muscles are not as strong as they should be, so that’s something you’ll need to work on.

8. You don’t sweat quickly upon intense workout.

You might think that sweating is an indication of not being in good physical conditioning, but this is completely untrue. The fitter you are, the better your cooling system will be, therefore the better your body will be able to regulate itself. If you start sweating almost as soon as you boost the intensity of your exercise program, that’s a great sign you’re in good physical shape.

7. Your body aches more than it used to.

If you find that you when you do exercise you’re sore for days after your workout session, this is yet another sign that you’re not active enough. Many people believe that working out too frequently is what makes you sore, and while this may be the case if you really overdo it, working out not often enough can cause greater soreness as well. Frequent sessions minimize this because your body will stay accustomed to the movement pattern.

6. Your weight is steadily increasing.

If you’ve noticed your weight is creeping up over time and you do make an effort to eat healthy, the reason is likely your activity level. Regular physical activity will not only maintain your lean muscle mass, which is important for keeping your metabolism strong, but it will also help to boost your metabolism after a workout. This also helps give you a little more leeway with your diet so you’ll see a decreased risk of gaining body fat.

5. You can’t perform push-ups.

A good standard to aim for when it comes to muscular strength for most men is the ability to perform 30 push-ups in a row, and 20 for women. If you find that you start to falter in form beforehand, you need to work on improving your overall strength capacity.

4. You have unstable blood sugar levels.

One of the best benefits of regular physical activity is that it will deplete your muscle glycogen levels so that you maintain a higher degree of insulin sensitivity. This means when you do include carbs in your diet, you’re less likely to shuttle them off to body-fat stores or have them sitting around in your blood stream causing problems. They’ll quickly move straight into the muscle cells where they’re stored as muscle glycogen. For anyone looking to fend off diabetes, regular exercise is a must.

 3. You’re very fatigued at the end of the day.

While some people will believe that intense exercise is going to cause greater fatigue at the end of the day, the opposite tends to be true. If you’re always dragging as your day wraps up and feel more like lying on the couch rather than doing something active, your fitness level could use a jumpstart. A good workout program should leave you feeling energized almost all the time so fatigue isn’t a factor in your week.

 2. It takes your heart rate a long time to return to normal.

Those who are in good physical condition will notice that their heart rate increases and decreases quite quickly with ease to accommodate the intensity of exercise being performed. If you feel very winded for 5 to 10 minutes after you perform a sprint or other exercise that requires physical exertion, this could be a sign you need to spend more time in being active.

1. You’re highly stressed out.

If you’re suffering from chronic stress, there’s a good chance that you aren’t getting enough movement in your day. Physical activity will cause a release of endorphins in the body, which will help put you in a feel-good state and help calm down your stress level. Even if you can’t do intense physical activity, even a brisk walk a few times a day can help.

 

Read more: http://www.askmen.com/top_10/fitness/top-10-signs-you-need-to-be-more-active_1.html#ixzz1zuMVkAlu

 

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The 30-30 Workout

Use this lightning fast total-body workout to strip away fat and send your heart rate soaring. The routine, created by Men’s Health fitness adviser Alwyn Cosgrove, C.S.C.S., combines high-intensity cardio and strength training for a gust-busting combo that you can do almost anywhere.

Directions: You’ll need a stopwatch to perform this workout. The routine is simple: Start the clock and do first exercise for 30 seconds at a moderate pace: 1 second up, 1 second down, and a 1-second pause in the middle. (That’ll be 10 reps.) Then rest. Start the next exercise when the clock hits 1 minute. (So you’ll rest for 30 seconds.) Repeat this process, moving to a new exercise at the top of every minute, until you’ve completed all five exercises. That’s one circuit. Do a total of four circuits.

1. Y squat
Stand tall and raise your arms straight above you so they form a Y with your body. Pull your shoulder blades together, and lower your body as deep as you can by pushing your hips back and bending your knees. Push yourself back to the starting position and repeat.

2. Pushup
Assume a pushup position with your hands just wider than shoulder-width apart and your arms straight. Your body should form a straight line from your head to your heels. Lower your body until your chest almost touches the floor. Push yourself back to the starting position and repeat.

3. Right-leg reverse lunge
Stand tall with your feet hip-width apart. Step back with your left leg and lower your body until your right leg is bent at least 90 degrees and your left knee almost touches the floor. Push back to the starting position. That’s 1 rep.

4. Pushup position row
Assume a pushup position (your arms straight), but with your hands grasping a pair of hex dumbbells. Without allowing your torso to rotate, row the dumbbell in your right hand to the side of your chest. Lower and repeat with your left hand. That’s 1 rep.

5. Left-leg reverse lunge
Stand tall with your feet hip-width apart. Step back with your right leg and lower your body until your left leg is bent at least 90 degrees and your right knee almost touches the floor. Push back to the starting position. That’s 1 rep.

source: http://my.menshealth.com/challenges/30-30-workout?cm_mmc=Twitter-_-MensHealth-_-Content-fitness-_-20mintefitness

 

 

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