Sorry Guys I have been so MIA. life has been insane. I am at a giant cliff of losing weight. Not to mention my baby brother is having a lot of bad bad health issues. I have been worrying about him a lot more than me. I am going to try very hard to get back on here daily. This tumblr helps me a lot emotionally, so I know I really need it. I hope you all forgive me
Here are some songs that get me pumped up!! What are yours? (NO JUDGEMENT!!!)
What the hell- Avril Lavigne
Dance (A$$) remix with NIcki Minaj
Girl Fight (the remix NOT the orig)- Brook Valentine
Country Girl- Jason Aldean
Part of Me- Katy Perry
Break Stuff- Limp Bizkit
Shake it for me- Luke bryan
Bass down low- DEV
I like to pick songs that remind me of my past. A time where I felt inferior, worthless, ugly, ect. Because, when I feel like that, my second wind comes and I work out harder and faster. Having those memories keeps me going. Because I never want to feel those again!
But I also like to pick songs that I can envision myself dancing to in the future. Like Shake it for me. . . one day I will be able to wear those short jean shorts and crop top falling in love with a country boy!!
What is your favorite songs? what is your fitness inspiration?
well…at least I do. Here are 9 moves to help you get a better booty
1) Carving Curl-
Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.
Lift bent left leg a few inches off floor; lower. Do 20 reps.
Switch sides, repeat
2) Bend and Extend-
Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.
Pulse left leg 10 times (Lift and lower by 1 inch).
Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.
Hold leg lift for 5 counts. Switch sides; repeat.
3) Swaying bridge
Lie faceup on floor with knees bent, feet flexed with heels on floor and arms by sides; step heels out so legs are slightly wider than shoulder-width.
Lift hips so body forms a line from rib cage to knees (bra line stays on floor). Lower. Do 10 reps.
With hips lifted, sway hips from left to right as you squeeze glutes. Do 20 reps, alternating sides.
With hips lifted, do 20 pulses.
4) slimming swirl
Stand with heels together, toes out, holding chair back with right hand. Lift heels (still touching) off floor; bend knees 90 degrees out to sides.
Maintaining plié, tuck pelvis as you squeeze glutes and then arch your back slightly. Do 10 reps.
Draw 10 clockwise circles with hips, squeezing glutes to tuck position at 12 o’clock. Do 10 counterclockwise circles; finish with 10 more tucks
5) Cross your legs!
Start on floor on all fours.
Lift bent left knee to hip level so that it’s pointing slightly out to side as hips stay even. (Tuck pelvis under so that your back is not overextended.) Do 20 pulses, lifting and lowering left leg 1 inch.
Next, cross left knee behind right knee and then lift if out to left side at hip level. Do 10 reps.
Do 20 pulses, foot flexed. Switch sides; repeat.
6) door hinge
Standing, bend at hips to rest right forearm on chair back, and squeeze a rolled-up towel behind left knee, foot flexed; place left hand on hip
Tuck pelvis, lift left knee out to side; bring knee in toward chest and then behind you. Do 10 reps.
With knee behind you, do 20 press-back pulses: Bring left leg toward right 1 inch, then back again. Switch sides; repeat.
Lie on right side and bend knees 45 degrees so they are in front of you; lift feet 12 inches off floor.
With heels together, raise left knee so it points up (clamshell position); lower knee. Do 10 reps.
Return to clamshell; keeping left knee raised, extend and then bend left leg 20 times. Return to clamshell, do 10 pulses (lift and lower left knee by 1 inch). Switch sides; repeat.
8) Second Position Pulse
Stand with feet wide, toes turned out, left hand holding chair back for support, right hand on hip.
Bend knees 90 degrees out to sides and, maintaining squat, open legs wider by pressing knees back 1 inch; then bring them back. Do 10 presses.
Lift toes off floor in squat position; do 10 more presses.
Finish with 10 presses on toes with heels lifted.
9) Fly Trap
Stand with right hand on chair back for support.
Hinge forward at hips, lifting left arm in front of you and left leg behind you (body parallel to floor).
Side bend to left at waist, bringing left elbow to left hip and bending left knee. Extend. Do 10 reps.
From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 inch. Hold final rep for 5 counts. Switch sides; repeat.
Tuesday Warm up: Walk easily, then briskly: 3 minutes Power walk: 2 minutes Run fast (but don’t sprint): 2 minutes Repeat Steps 1 & 2: 10 times Cool down: Walk easily: 2 minutes Total: 45 minutes
Wednesday Warm up: Walk easily: 5 minutes Do your favorite strength-training move: 12 reps Power walk at 4% to 6% incline: 3 minutes Repeat Steps 1 & 2: 6 times Cool down: Walk easily: 5 minutes Total: 40 minutes
Thursday Warm up: Walk easily, then briskly: 3 minutes Power walk: 2 minutes Run fast (but don’t sprint): 2 minutes Repeat Steps 1 & 2: 6 times Cool down: Walk easily: 3 minutes Total: 30 minutes
Friday Repeat Monday’s routine
Saturday Warm up: Walk easily, then briskly: 5 minutes Power walk: 2 minutes Run fast (but don’t sprint): 4 minutes Repeat Steps 1 & 2: 6 times Cool Down: Walk easily: 4 minutes Total: 45 minutes
Lift your rear and tighten your thighs with this strength and power combination move.
Stand tall with your feet together. Step back with your right leg and lower into a lunge, reaching your right fingertips to the floor.
Next, push off the floor and explosively jump up, bending your right knee up toward your chest and reaching your left arm overhead as you push off with your left foot. Land on your left leg and immediately lower back into your starting lunge position. Repeat 10 times in a row and then switch sides for 10 more reps.
Benefits: Stretches the hips, groins, chest, and shoulders;strengthens knees, thighs, and ankles; helps relieve stress and improve digestion.
How to do it: Stand with your feet wider than hip-width apart (about 4 feet apart). Turn your right foot out 90 degrees so your toes are pointing to the top of the mat. The center of your right knee cap should be aligned with the center of your right ankle. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle. Raise your arms to the side to shoulder-height, so they’re parallel to the floor.
Take a deep breath in and as you exhale, reach through your right hand in the same direction as your right foot is pointed, shift your left hip back, and fold over at your right hip. Keep your left leg engaged and press the outer heal firmly to the floor. Rest your right hand on your outer shin or ankle and stretch your left arm toward the ceiling. Keep your head in a neutral position. Hold for 5 slow breaths.
To release, inhale and press firmly through your left heel as you lift your torso. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.
Holding a dumbbell in each hand, lie faceup on floor with knees bent and feet flat; bring arms out to sides at shoulder level, then bend elbows 90 degrees so that forearms are perpendicular to floor (like a goalpost), palms facing forward.
Lift hips off floor so that body forms a straight line from knees to shoulders.
Maintaining bridge position, extend arms to press dumbbells toward ceiling. Lower upper arms to floor.
Do 10 to 12 reps, then return to the Bent-Over Row. Continue alternating sets until you’ve done 3 sets of each exercise.
Sit on a folded towelon floor with knees bent and feet flat on floor, then lean back to rest on elbows.
Press rounded lower back into floor, squeeze abs and curl torso up toward left, lifting arms so that both hands grasp outside of left thigh.
Maintaining curl, release hands so that both hover to outside of thigh and do 20 pulses: Curl torso up toward left by 1 inch, then lower 1 inch. Make it easier: Keep hands on thigh for pulses. Make it harder: Raise arms overhead for pulses.
Lie faceup on floor with back resting on folded towel, knees bent and feet flat on floor, arms by sides.
Cross right ankle onto left thigh just above knee so bent right knee points out to side; flex left foot so only heel rests on floor.
Rounding lower back and squeezing abs, lift hips off floor so pelvis tilts up toward ribs. Curl pelvis as far as you can without arching back; pull abs in to lift rather than press through left heel. Lower to floor.
Do 10 reps, holding the lift for 10 seconds on the final one. Switch sides and repeat. Do 3 sets.
Sit on a folded towelon floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.
Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: Keep left foot on floor and bring extended right leg toward you by grasping right calf with both hands. Hold for 30 seconds; switch legs and repeat.
Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so that left forearm is perpendicular to torso. Make it easier: Stagger feet so that side of right foot is on floor in front of left foot for a wider base of support.
Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower.