Showing posts tagged with “workout”

my legs after 1 mile run πŸ‘Ÿ + 10 mile bike ride 🚲 ft lots of hills + TIU video πŸ’ͺ i needed this. #fitness #health #livehealthy #biking #running #tiu #toneitup #getstrong #workout #cardioishardio #jellololol

my legs after 1 mile run πŸ‘Ÿ + 10 mile bike ride 🚲 ft lots of hills + TIU video πŸ’ͺ i needed this. #fitness #health #livehealthy #biking #running #tiu #toneitup #getstrong #workout #cardioishardio #jellololol

starting september off right! workout complete βœ”πŸ‘

starting september off right! workout complete βœ”πŸ‘

5 minutes 34 seconds longer then sundays time. it’s kind of depressing that i’ve lost most of my endurance but i’m slowly building it back up!

5 minutes 34 seconds longer then sundays time. it’s kind of depressing that i’ve lost most of my endurance but i’m slowly building it back up!

sleek & slender abs with karena! repeat 3 times

tipsy warm up - standing with dumbbells to your side, rock back and forth keeping your hips stationary, activating the core muscles warming them up for your workout.
knee up crossover - standing with one hand pressed above you, and the other one to your side (dumbbells in hand) twist to one side, lifting that knee up while bringing your elbow down to meet in front of you. return to standing and repeat.
cat crunch - in a plank position, begin with arching your back and pulling your knee towards your face while contracting your abs. fully extend your leg back, using both your abs and your low back moving as slowly as possible.
cinch it - in a plank position slowly rotate your hips side to side while keeping your shoulders in line above your elbows on the mat. be sure to touch your hip on the ground before changing direction!
plank kicks - hold a plank position for a 5 count, then lift one leg slightly up and hold for 5, kick it out to your side and hold for 5, then bring it back in and hold for 5 before dropping it back down to the ground. repeat for each side.
tabletop crunch - a 3 part crunch move, begin on your back with your legs in tabletop position. with your dumbbell in your hands, crunch up and place the dumbbell on top of your shins being careful not to let it fall. slowly lay back down before crunching back up to take the dumbbell and lay back down extending your legs straight out in the air!
basic crunches - on your back, lift your shoulders off the ground by contracting your core.
the butterfly - sitting up balancing on your bum, slowly flutter your legs, bringing one heel to the ground while the other is lifted up to eye level and alternate!

staggering push ups : by staggering them with a ball or a stack of books,
you are throwing your center of balance off, and forcing your core to do more work!

tricep dips : perform these against a solid and stable surface, and kick a single
leg out on the bottom portion of the move to again increase the amount of work the core
has to do. keep your shoulders back and down to really get the triceps going.

kitty kat pike : get yourself into a plank position with your feet up on the bed, and your hands directly below your shoulders. just like a plank works the core muscles the best, a pike will add a spike to that by having you squeeze your abs together forcing your bum into the air. the slower your perform this move, the better.
tummy tucks : this is best performed against a desk or a solid chair - remember to keep your elbows in, and to kick one leg up at a time, bringing it as close to your elbow as possible! slow and steady wins.

train like an olympian | do each exercise intensely for 30 seconds. move onto each move with little or no recovery time in between. once you’ve completed all the moves (4 minutes total) take a 60-90 second break and repeat set 2 to 3 more times.

(Source: youtube.com)

challenge :
- time each exercise for 30 seconds.
- record how many moves you can do in each set.
keep trying to improve your score as you get stronger!

downtownn:


There’s two parts to this. Find the second part here.

downtownn:

There’s two parts to this. Find the second part here.

bikini boot camp by tone it up | view video here!

sunset workout with tone it up! view video here

gettin’ slim without the gym | tone it up | full video here

self magazine workout finder

so this is pretty cool! it finds a workout for you. you can pick [at home or at gym], [with gear or without gear], [total body, back, abs, butt, legs, or arms], [20 minutes, 30 minutes or 45+ minutes]. once you enter in what you’re looking for it takes you to a page with a bunch of different workouts! pretty handy.