Total Body Workout!

Below is a total BODY workout:

As always warm up is crucial. Get the blood flowing in your body to your working muscles:

20 Jumping Jacks

20  High knee’s

20 kick your butt

20 Jump rope( if do not have then imitate the movement)

20 jumps side to side!

Rest 30 sec and Repeat 1 more time!

STRETCH! 2-3 Minutes arm circles, toe touches, leg swings, etc!

WORKOUT:

Dumbbell side lunge: Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a BIG STEP to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides. 20 TOTAL

Bent over dumbbell Fly’s:  Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. 20 Total

Dumbbell front squat: Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position. 20 Total

Dumbbell upright row: Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders. 20 Total

Dumbbell Bulgarian split squat:  Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides. 20 Total

Dumbbell skull crushers: The exercise says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position. 20 Total

Dumbbell Russian twist: Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps. 20 Total

Leg Lowers: Lay straight on back with legs extended up straight into the air. Keeping core engaged and belly button tucked int the spine, lower your legs down without touching the floor. bring them back up and repeat. 20 Total

Mountain Climbers: 20 Total

Plank: 1 Min

Now if you are a beginner go through this once! For more advanced- go through these exercises back to back for a complete round with no rest. After doing them all, rest 2 min and repeat for another 1-2 times.

Cool down and stretch! Remember to always always HYDRATE AND refuel your body post workout right after. For ideas and help with this e mail me at ablifestyle3@gmail.com!

Core Workout

Ab and core workout. Can’t stress enough why it’s important to work your whole core. It’s the foundation to your body. Having a strong core plays an important part in all our lives. What is the core? It is a group of muscles that make up our mid-section, which consist of the abdominals, oblique’s and lower back. The core is responsible for stabilizing everything we do and for our posture.

By keeping a strong core, it can help us stand up straighter, eliminate lower back pain, have good muscle tone, have improvement in physical performance,  and help prevent injuries and support our body to function at a higher energy level. People with a weak core have that hunched over look on their back from being sedentary and sitting hunched over at a desk all day. This contributes to bad posture- which leads to back pain and damage to the spine.

Building a strong core does not happen overnight but with consistency and time you will develop a good strong foundation. If you have a strong core it will allow your body to retain that lean healthy look even as we age

See all those muscles! That’s why abs are made in the kitchen. Everyone has a 6 pack- just some and most are hidden by a layer of fat! Today work your core and ab muscles to strengthen them- but eat your way to a healthy, tight, lean body! Recipe for a yummy shake HERE.

CORE AND AB WORKOUT: I do a lot of reps. Adjust to your level. Some can start at 20. Each time increase 🙂

WARM UP:

Jump Rope for 50

High knees-50

Kick your BoOtY 50

Ski Jumps 50 (jumping side to side like you are skiing down slopes)

TWICE THROUGH

Do each circuit 2 times though. Circuit one go non stop. Rest 1 min Repeat. Same thing for Circuit 2

CIRCUIT 1:

* Mountain Climbers– 60

*Dumbbell Russian Twist– 60 ( I use 25 pounds) Use a weight that fits you. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

*Plank Knee to Elbow– 60

* Dumbbell windmills– 20 Holding a dumbbells out in front of you, bring them down to your right side only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

CIRCUIT 2:

* Up and Down planks-40 Be in Plank position and push up on one arm and back down with the other. Repeating

* Dumbbell Wood chop– 20 each side. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down,  rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps. 

*Overhead Dumbbell Side bend – 20 ( 10 each side) 

1. Hold a pair of dumbbells over your head, in line with your shoulders, with your arms straight.
2. Without twisting your upper body, slowly bend directly to your left side as far as you can. Pause, return to an upright position, then bend to your right side. Alternate back and forth with each repetition.

* Leg Lowers. Lay on back- legs up and maintain a strong core. Lower legs to where it feels comfortable ( I go right above ground without touching). Some people only go 45 degrees. Lower for 40.

I will finish with a quick cardio sesh: 20 burpees, 20 jump ropes, 20 side to side hops, 20 high knees. Repeat 3 times!

WORKOUT OF THE DAY-FIRST DAY OF SPRING!!!!!!!!

 

BIKINIIII READY!

 

Everyone has the same 24 hours to work with every day. It’s how you decide to spend and prioritize your time that’s the real issue. It’s easy to make excuses and kid yourself about why you’re not reaching your fitness goals, but until you take responsibility for your actions you will remain in front of the television for one more evening, all the while moaning about how you can’t fit into your favorite clothes any longer.

“But I’m tired,” you tell yourself. I’ll just take it easy tonight and I promise to work out tomorrow.” Then tomorrow comes and you’ve got to work late and before you know it, another day has passed and still no exercise. Why is it that you can hold down a job, make it to classes, run a household and put everyone else’s needs ahead of your own, while you disappoint yourself every time you miss your own health goals?

Of course there are legitimate reasons to not exercise. But unless you’ve just given birth or had surgery, most of these reasons aren’t reasons at all—they’re excuses. If you’ve been allowing these excuses to keep you from the gym, it’s time to refocus. REFOCUSSSS! GET ON A HEALTHY NUTRITION PLAN AND GET YOUR BOOTY IN GEAR.

WORKOUT OF THE DAY!!! ALL BODY WEIGHT MOVEMENTS’

 

JUMPING JACKS-25

HIGH KNEES-50

MOUNTAIN CLIMBERS-30

SUPERMANS-30

repeat 3-4 times

STRETCH

CIRCUIT 1:

JUMP SQUATS- 45 SECONDS

PUSH UPS-45 SECONDS

SIT UPS-1 MINUTE

BURPEES-45 SECONDS

REPEAT 3-4 TIMES THOUGH WITH 1 MINUTE REST IN BETWEEN

CIRCUIT 2:

PLANK-1 MIN ( ALTERNATE LIFTING LEGS AT 30 SEC MARK)

CURTSY SQUATS-EACH LEG 1 MIN

LUNGE RIGHT LEG-1MIN

LUNGE LEFT LEG -1MIN

LEG LOWERS-2MIN

BURPEES 1 MIN

REPEAT 3-4 TIMES

 

 

COOL DOWN- LIGHT JOG, OR STRETCH STRETCH STRETCH

IF YOU HAVE ANY QUESTIONS ABOUT EXERCISES EMAIL: ABLIFESTYLE3@GMAIL.COM

 

GET SPRING/ BIKINI READY!!!! FOR NUTRITION CLICK HERE

WORKOUT OF THE DAY!!!!!!! get bikini ready

THE 1000 WORKOUT!!!!!! I DID IT TODAY AND SO CAN YOU!!!!!!!!!!
100 JUMP ROPE
100 SQUATS-if u wanna get crazy do jump squats
100 MOUNTAIN CLIMBERS
100 CRUNCHES
100 HIGH KNEES
100 COBRA PUSH UPS
100 BRIDGE PULSES
100 WALKING LUNGES
100 TRICEP DIPS
100 HOVER/ JUMPING  JACKS

GET IT AND GET IT DONE!!!!!!!!! WORK HARD AND THEN YOU CAN PLAY!!!! SUMMER IS AROUND THE CORNER! TIME TO GET BIKINI  READY 🙂

TOTAL BODY WORKOUT!

TRY THIS ROUTINE TO START BURNING THOSE CALORIES!!!

These moves will help you not only lose fat but also get a sleeker body and boost calorie burn all day long—thanks to extra muscle. Each one calls on multiple muscles so that your body burns more calories than if it were doing a single-focus exercise like biceps curls. Plus, every move is designed to shape your muscles, improve your posture, and build your core, so even everyday activities become easier to do. I put this routine together and added pictures to help with a visual demonstration! Get moving!

Alternating overhead squat

(for legs, core, shoulders)
Stand with feet shoulder-width apart, toes slightly turned out, and hold a dumbbell in each hand. Keeping your spine lengthened and core engaged, squat down, pressing hips back. At the same time, press a dumbbell overhead and reach the other toward the floor. Return to starting position. Repeat squat with opposite arm; that’s 1 rep. Do 2–3 sets of 8–15 reps

Side plank with rear dumbbell fly

(for core, shoulders)
Position body with left (bottom) leg bent, right (top) leg extended, left hand under left shoulder. Body should be in a straight line with hips lifted and shoulder pressing away from your ear. Hold a dumbbell in right hand, arm hanging straight down from shoulder. Holding body still, arc weight out and up until right hand is directly above shoulder. Squeeze backs of shoulder muscles for 1 count, then slowly lower arm to starting position. Do 8–12 reps, then switch sides and repeat. Do 2–3 sets.

Lunge row and press

(for legs, core, back, shoulders)
Stand with feet together. Hold weight in right hand by shoulder, elbow bent. Lunge forward with left leg, bending knees while rotating torso and lowering weight down toward left ankle. Push off left foot to return to start position while pulling hand back to shoulder height. Push dumbbell straight up. Return to starting position. Do 8–12 reps, then switch sides and repeat. Do 2–3 sets

Bird dog

(for upper back, butt, core)
Get down on all fours. Keeping abs engaged, lift right arm and left leg so they’re in line with torso; reach hand and foot away from each other. Hold for a moment (don’t let belly sag); return to starting position. Repeat with opposite arm and leg; that’s 1 rep. Do 2–3 sets of 8–15 reps

Alternating dumbbell fly

(for chest, core)
Lie on back with legs lifted, knees bent to 90 degrees. Hold a dumbbell in each hand directly over chest with palms facing each other, elbows slightly rounded (as if hugging a tree). Without moving your torso, slowly lower the left dumbbell to the side; at the same time, exhale and brace your abs to prevent the opposite shoulder from lifting. Keeping the elbow soft, bring the hand back to starting position. Repeat with opposite arm; that’s 1 rep. Do 2–3 sets of 12 reps.

Curtsy lunge and press back

(for legs, hips, thighs, core)
Stand with feet hip-distance apart, weight in each hand, arms hanging by sides with palms facing in. Step right foot diagonally behind left, bending knees to squat down while keeping hips facing front. Keeping abs tight, hinge body forward, pressing hands back and up, rotating palms toward ceiling and pulling shoulders open. Return to starting position, and repeat on opposite side; that’s 1 rep. Do 2–3 sets of 12–15 reps.

More training tips

Do this 20-minute routine 2–3 times per week on nonconsecutive days, keeping these tips in mind:

•Warm up by doing arm swings, shoulder circles, marches, squats, jumping jacks, etc. for 5–10 minutes.
•When a move calls for dumbbells, select a weight (5–15 pounds) that’s heavy enough to tire your muscles within 8–15 reps.
•Cool down by stretching your quads, butt, hamstrings, lower back, chest, and shoulders.

Once you’re good with these moves, try them in a circuit format: Do 1 set of each with no rest in between, then jump rope or do other cardio for 2–5 minutes; repeat for a second or even third set. The intervals will up your calorie burn even more. Hope this can help!