Fitness spot!

Photo

Mon, 18 Mar 2013 10:59:41 -0400

Thighs/Glutes

Tue, 05 Mar 2013 03:02:08 -0500

Bench Step-ups with Weights

Feet Up Glute Bridge

Glute Bridge

Glute Bridge with Weights

Inner Thigh Leg Lifts

Leg Lifts

Lunges

SIngle Leg Row with Leg Lift

Squat Holds

Step Out Lunge

Straight Behind Leg Lifts

Sumo Squat with Later Raise (fill bottles with water is an option if no weights)

Toe Raises

Toe Sprints

To the Back Leg Lifts

To the Side Leg Lifts

crystalddoyle: Focus on form to protect your body

Fri, 15 Feb 2013 11:08:40 -0500

crystalddoyle:

Focus on form to protect your body

ladyknucklesinshape: iwillonlyregretnottrying: Before school...

Fri, 15 Feb 2013 11:07:33 -0500

ladyknucklesinshape:

iwillonlyregretnottrying:

Before school workout.

I need to go do this even though I don’t have school.

BOOTYLICIOUS

Fri, 25 Jan 2013 18:05:00 -0500

everyone wants a booty like this:

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.

7) ClamShell

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.

fit-ology: ericalovesexercise: the last gif is what happens...

Tue, 22 Jan 2013 00:32:22 -0500

fit-ology:

ericalovesexercise:

the last gif is what happens everytime I try to make exercise gifs lol :P
anyway, these are common ab exercises that I like. Especially the 3rd one, it’s a killer!

I try to do each move 10-15 times, repeat 3 times.

jeez I really need a better camera aha

le abdominals!

Photo

Tue, 15 Jan 2013 19:47:03 -0500

Photo

Sat, 12 Jan 2013 14:33:40 -0500

HOT ABS IN 4 MINUTES: 4 EXERCISES 20 SECONDS ON 10 SECONDS...

Sat, 12 Jan 2013 14:27:00 -0500

HOT ABS IN 4 MINUTES:

4 EXERCISES

20 SECONDS ON

10 SECONDS OFF

REPEAT FOR 2 ROUNDS!

High knees (drive ‘em up)

Squat jumps (get high - drop low)

Squat thrust (mountain climbers)

Knee grabs (work your abs!)

flat abs pilates workout | (x)

Brazilian Butt Workout

Thu, 10 Jan 2013 16:46:14 -0500

victoriassecretbabes:

For anyone that is interested:

We all want a nice butt to make our skinny jeans look good. Try out this butt workout to tighten, tone and lift your butt!

20 Squats

20 Plie Squats

20 Donkey Kicks per side

20 Fire Hydrants per side

20 Circling Donkey Kick per side

30 Alternating Split Jumps

30 Alternating Sliders

30 Hips Lifts

20 Lunges Kicks per side

Do this 3x through for an awesome butt workout! I know your buns will be burning by the end of this

Photo

Wed, 02 Jan 2013 11:00:56 -0500

Photo

Wed, 02 Jan 2013 11:00:47 -0500

slowlygettingslimmer: Amanda Russell’s SKINNY JEAN WORKOUT 1....

Tue, 01 Jan 2013 15:59:27 -0500

slowlygettingslimmer:

Amanda Russell’s SKINNY JEAN WORKOUT

1. Leg Lifters, 10 Reps each side

2. One Leg Supermans, 15 Reps each side

3. Doggy Leg Lifts, 15 Reps each side

4. One Leg Around The Worlds, 15 Reps each side

Video

Thu, 27 Dec 2012 01:26:31 -0500

Armed and fabulous

Fri, 14 Dec 2012 14:25:46 -0500

Sit on front edge of a sturdy bench or chair, palms on either side of hips. Straighten arms and shift hips forward just in front of seat.
Bend knees so that they’re aligned over ankles. MAKE IT HARDER: Extend Legs, heels on floor. Lift right leg parallel to floor. (Beginners: feet on floor.)
Bend elbows 90 degrees behind you, lowering hips toward floor. Straighten arms; repeat.
Do 10 to 15 reps. (Switch Legs for next set.)

Its crunch Time!

Fri, 14 Dec 2012 14:22:56 -0500

Get into plank position with hands under shoulders, legs extended, back straight, and feet on top of a stability ball, forming a line from head to heels.
Keeping abs tight, roll ball under feet to spell out the letters of the alphabet.
Aim to spell up to O.
As you advance, try to make it all the way to Z.

lean thighs- no lunges!

Sat, 03 Nov 2012 12:07:24 -0400

burn 2000 calories on a treadmill in a 7 day period

Tue, 23 Oct 2012 00:51:10 -0400

Monday
Power walk: 30 minutes
Strength-train: 20 minutes
Total: 50 minutes

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

Sunday
Rest

burn 500 calories with a treadmill in 60 min

Tue, 23 Oct 2012 00:48:00 -0400

0:00-10:00 Warm-up jog;5.0 MPH.

10:00-10:20 Sprint at 7.5 MPH.

10:20-11:20 Jog at 5.0 MPH.

11:20-14:00 Repeat minutes 10:00-11:20 twice.

14:00-17:00Jog at 5.0 MPH.

17:00-27:00 Run at 6.5 MPH.

27:00-31:00 Jog at 5.0 MPH.

31:00-35:00 Run at 6.5 MPH.

35:00-39:00 Jog at 5.0 MPH.

39:00-55:00 Repeat minutes 31:00-39:00 twice

.55:00-60:00 Gradually slow pace to cool down at jog/walk.

Flatter Abs ASAP

Tue, 23 Oct 2012 00:46:57 -0400

Stand with feet hip-width apart, abs engaged.

Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.

Use power through glutes and core to jump forward, landing with bent knees.

Stand up. Do 10 reps.