KICK OFF YOUR WORKOUT WITH A ONE-SONG WARM UP

Getting fit with your favorite songs is an excellent way to enhance your workout. Research shows that music motivates you to push harder, so why not kick off an intense sweat session by warming up to catchy tunes? Below are one-song warm ups inspired by the songs you love, enjoy!

workout, workout song

Share:

The 7 Laws Of Fitness

Whether you are beginner, or someone who is in the fitness life for a long time, there are some rules we all have to follow. These 7 laws, as I named them, are just little helpers that show you the right way.
We all make mistakes when it comes to fitness, and not only if you are a beginner, but it happens to many girls that are in this fitness lifestyle for years.

That happens because of not knowing the right way. So, to save yourself time, and to help you get results faster and make your workouts more effective too, I decided to give you a list of the 7 laws of fitness. Follow them, and you’ll never stop your progression.

Law 1: Strength Comes First

Strength training should always come first. Many people make a huge mistake by doing cardio before the weight lifting training, and that is because they think that that way they’ll maximize the weight loss.Well, no, things don’t go that way.

The thing is, when you start with cardio, you waste your energy on cardiovascular exercise, and you cannot expect to give your 100% on the strength training, when you’ve already lost energy.
When cardio comes last, the chances of maximizing the weight loss are higher too.

Many girls get that stereotype that if they lift weights they are going to bulk up, but this is 100% false, because you are not a male you are a female, you cannot bulk up, you will only get stronger and sexier.
The weights are very important for weight loss too, in fact, lifting weights beats cardio overall. So, warm up for 5-10 minutes, hit the weights and in the end clean your muscles with 20-30 minutes cardio.

Law 2: Always Have A Plan

You got to have a plan. Otherwise, your workout can be a waste of time. You’ll find yourself lost in the gym, and not knowing what machine to workout on.
People make workout plans for a reason. They help you with the workouts, and they arrange your muscle groups.

Law 3: Make Fitness A Priority

Fitness should become your priority. That means, no matter how tough your day was, and no matter how how many miles you’ve walked, because shopping is not a workout. Everything can wait, except fitness.

Exercising every day can sometimes be a pain in the ass, when you can go out with your friends instead. Because of that, making it your priority activity, will make you more committed and commitment gives you more results. So, you have to convince your own mind, that fitness is the most important thing, and it’s only 1 hour a day, so excuses are not allowed!

Law 4: Clean Food Is The Key

You can work your ass off, but if you don’t clean the food you are eating, you’ll never find out how beautiful your body can be, and how amazing your soul can feel.  The food you are eating is probably one of the most important things when it comes to fitness and weight loss!You should forget the word “diet”, just eat healthy and clean food, full of proteins. Don’t eat less, just eat healthy. That is the best habit you can have, to help you not only look good, but to feel good too. You cannot stay fit if you eat unhealthy, fried and fast food. Remember, fit body is made in the kitchen.

Law 5: Give Everything You Have And More

One of the things that is holding us girls back, is that sometimes we are not training hard enough. Actually, most of the girls are afraid of heavier weights, because of the fear that they are gonna bulk up, and they think this way: light weights for light muscles. But things don’t always work that way.Half ass workouts will never give you the results that you can have if you are giving it all. You have to give all you have and more, otherwise you can find yourself in a position where you are not getting positive results. It have to challenge you, so that it can change you! So girls, get the beast out of you when you are in the gym.

Law 6: Make Constant Changes

In order to progress and to stay motivated, you have to make constant changes. This is important because it get’s you more results. If you do the same old exercises, the chances of progress are lower. Also, you get motivated by changing the exercises now and then, and replacing them with some brand new exercises on machines you’ve never exercised before.

You should change the exercises almost every training, so that at least they can be different from the exercises from the previous training. This will help you get more results. Otherwise, you are just slowing down the process.

Law 7: Fitness Is A Way Of Life

You can’t expect to work out and eat healthy for 3 months, and then to be fit for the rest of your life. You have to get this one: Do not make it a process – make it a lifestyle. Quick fixes cannot make you fit, or skinnier, because fitness doesn’t work that way. You have to give, so that you can take something back, and when you stop exercising and eating healthy, the only thing that you are getting back is fat!

beginners, fitness, laws of fitness, workout

Share:

Cardio Workout

Cardio is very important for your body either if you want to lose weight, or to incorporate it with your weight gaining and body toning program, it shouldn't be left out! Here we choose some of the best cardio routine with and without equipement. Don't save these picture on your phone or laptop and forget about it, no you start now!

1/ Cardio Pyramid: No equipement needed:

10 Burpees

20 Squat jumps

30 Skater jumps

40 Jumping jacks

50 Mountain climbers

40 Jumping jacks

30 Skater jumps

20 Squat jumps

10 Burpees

Repeat: 2-3 times.

2/ Strenght and Cardio:

1 minute jog in place

5 Star jumps

5 kneeling push ups

10 short bridges

10 reverse crunches

20 scissors

30 jumping jacks

30 high knees

10 side lunges

5 burpees

20 mountain climbers

30 russian twists

5 star jumps

20 glute kickbacks

30 second plank

Cardio Routine With Equipement:

Treadmill:

2:30 minutes warm up walk

30 second sprint

1.30 second speed walk

1 minute sprint

1.30 sec speed walk

2 min sprint

2.30 lin cool down walk

Cycling:

3 min warm up

2 min late for work

1 min being chased ( weird ass names lol )

30 sec bike race

2 min casual bike ride

2 min late for work

1 min being chased

30 sec bike ride

2 min casual bike ride

2 min cool down

Running:

5 min warm up jog

30 sec dash

1.30 min jog

1 min dash

1.30 min jog

1 min dash

1.30 min jog

1 min dash

2 min cool down jog to walk

cardio, workout

Share:

7-Day Morning Workout Challenge

Waking up any earlier than you need to on a given day can be a scary thought. As much as we want to sleep in to grab every extra second of sleep, while we think that extra time in bed will make us feel better throughout the day, it turns out that those extra minutes mean nothing in terms of all day energy.

Exercising in the morning is one the best ways to build lasting energy for the day. On top of energy, morning exercise helps your body to burn fat all day as you go about your regular routine. This 7 day challenge offers two great morning workouts that require no weights, but are designed to rev your metabolism up, give you extra energy, and most importantly start your day off strong.

Equipment Needed: yoga mat, interval timer (Gymboss is a free app download)

What to Do:  Choose 5 exercises to perform for each morning. Perform each exercise for one minute with no rest in between. If doing multiple rounds, rest 1 minute in between each.

Beginner’s Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds

Exercises:

1. Push-ups
2. Superman
3. Bridge
4. Tricep Push-ups
5. Cross Toe Touch
6. Alternating Lateral Lunge
7. Plyometric Squats

If you don't know how to perform one of these exercises, youtube is your friend!

workout, workout program, workout routine

Share:

How To Get A Bigger Butt – 28 Day Program

Has your butt lost its round, youthful appearance? Did you know that it’s possible to reshape and build a bigger butt naturally? By naturally, we mean using exercises that are specifically for reshaping and sculpting your butt. Here’s a 28-Day program that is designed to give your butt a more youthful and sculpted look. If you are in your 20’s, 30’s, 40’s, or beyond, the get a bigger butt program is ideal for you. It is a comprehensive 28-Day program that targets every angle of the three gluteal muscles. Aging often has a negative effect on the glute muscles, causing them to droop and lose their youthful round and toned appearance. Whether you’re a beginner or seasoned athlete, you can benefit from the How To Get A Bigger Butt in 28 Days Program. 

If you’ve always had a flat butt, this challenge is perfect for building a “bubble butt”. It’s a free program, that combines exercises that are designed specifically to target your gluteal muscles, like squats, lunges, and deadlifts. In just four weeks, this program will have you proudly wearing your favorite jeans or pencil skirt. Get started today for results in only one month.

Equipment needed: Interval timer (Gymboss is a free downloadable app from any smart device); 2 medium weight dumbbells, 10-15 pounds; yoga mat; chair
 

Exercises To Get A Bigger Butt

What to do: Perform the exercises, number of repetitions (reps), and circuits indicated. Review the videos for correct form.

Butt Pulses – Perform 50 Butt Pulses two times daily for the duration of the program. These can be done in the shower or just about anywhere. While standing, squeeze your butt muscles as tight as possible on the count of two, release and repeat. This takes about 1 minute.

Beginner Workout: Complete routines 2 times weekly. Perform the number of circuits indicated below.

Intermediate to Advanced Workout: Complete routines 3 times weekly. Perform the number of circuits indicated below.

Weeks 1 & 2 – Complete each exercise for 1 minute, then move to the next one. Rest 30 seconds after each exercise. Perform 2 circuits. This routine should take approximately 12 minutes.

1. Alternating Side Lunge (body weight)
2. Hip Thrusts (dumbbells)
3. Regular Deadlifts (dumbbells)
4. Full Range of Motion Squats (beginners use body weight; intermediate to advanced use one dumbbell)

Weeks 3 & 4 –  Complete each exercise for 1 minute, then move to the next one. Rest 15 seconds after each exercise. Perform 3 circuits. This routine takes approximately 22.5 minutes total.

1. Alternating Side Lunge (body weight)
2. Squat Jump (body weight)
3. Regular Deadlifts (dumbbells)
4. Full Range of Motion Squats (beginners use body weight; intermediate to advanced use one dumbbell)
5. Hip Thrust (dumbbells)
6. Squat Jump (body weight)

NOTE: Results are based on numerous factors, including but not limited to age, current fitness level, and commitment to the program. After completion of the 28-Day Program be sure to keep working out. Find more butt workouts here.

squat, workout

Share:

Get Sexy & Toned ABS – The Best AB Workouts!

When it comes to your abs, there are many things that you shouldn’t do to have sexy and toned abs. We already made it clear, in the post The Recipe For Sexy Abs, that belly fat can be reduced not with abs exercises, but with other things, such as diet and a lot of cardio. It is not easy, and it isnot simple, especially if you are not fit. It is hard to get them, but it is very easy to lose them. It takes commitment and hard work to get them, and discipline to keep them. But all of that will be worthless if you don’t start doing exercises, of course. It doesn’t matter if you start doing it at home or in the gym, but my suggestion is to go to the gym. Why? Well, when you go to the gym, you are much more motivated because of the shaped people surrounding you. And the walls in the gyms are wrapped with mirrors to watch yourselves working out. Now, there are various exercises to help you to tone your abs, after you have reduced all the belly fat. So, here are some of the best abs exercises, that will tone your abs, and will give a gorgeous finish to your fitness body. Now, fit girls, let’s get started with the best ab workouts!

Crunches

The first exercise you want to do are the crunches. We all know what crunches are, in fact, I bet we all do them, so I think that there is no need for me to explain. I will just give you some tips. So, if you already have a flat stomach and you want your abs to appear you should do shorter, faster crunches.

Bicycle Crunches

Well, you know how to ride an imaginary bicycle? Well, it is that easy. The tip is that you can move your head additionally. So this is one more exercise that will tone your abs. 

V Crunches

The V crunch is a great way to exercise the upper and lower abdominals at the same time provided you use the correct technique. You can do it vertical or horizontal, either way it has great effects. 

Leg Lifting

You can do this exercise in many ways, and either-way you are doing it right! With two legs, with one leg, in the gym, horizontal at home… Just keep going!

Plank

This is the last exercise you want to do, but not least. You should do it 3 series for about 30-40 seconds. The hint is to do it last, because it takes a lot of energy, because it includes all the body, not just the abs. This is one of the best ab workouts. I prefer doing planks on the elbows.

You should do 3-4 series of every exercise, with about 20-25 reps!

If you like these AB Workouts, don’t forget to share them with your friends!

abs, abs workout, workout

Share:

Brazilian Butt Lift Workout Routine – Get Fitness Ass

Every girl dreams of Brazilian butt. Popped butt, just like a nice shaped bubble. Well, when it comes to butt exercises, you have to know some very important things. First of all, every butt workout has to be done with some weights. Otherwise, it won’t work. If it hurts, that means you are doing it right. Second, there is no such thing as 15 min butt workout! For 15 min, you can do nothing. And last, but not least, you can get sexy and toned butt, just by doing the leg workout routine. While you are doing leg exercises, your butt is getting toned and popped. So, you can see the sexy leg workout routine here, but I will show some exercises for legs an butt in this post too, and also, I will show you some workouts that include only your butt, without including your legs. So, let’s get started with the brazilian butt lift workout.

Squats

Your butt and your legs, go together like salt and pepper. Because of that, squats are the perfect exercise for your butt. Just remember to do squats with weights on, because otherwise you will not get the wanted results.

Squats

Your butt and your legs, go together like salt and pepper. Because of that, squats are the perfect exercise for your butt. Just remember to do squats with weights on, because otherwise you will not get the wanted results.

  

Lunges

As we mentioned, there are two types of lunges. With your legs separated, also known as open lunges, and lunges with your legs crossed. The open lunges are more for your quadriceps, but the crossed are perfect for your butt. You put your leg behind the other, and you bend.

Deadlift

Next is the deadlift. Also, there are two types of deadlift. The first is with straight legs, and the second is with bend knees. For your sexy butt, you would want to do the deadlift with bend knees, because it will tone the side muscles of your butt. The first is more for the hamstrings, leg muscles.

Exercises That Do Not Include Legs

The previous exercises are enough, but here are some exercises that you can do if it’snot leg day, and you feel like working your ass!

This is a great exercise for your butt. You can do it with or without a fitness ball. You just need to add some weights!

This is another great butt exercise that does not include your legs in it. You can do it like this, or, you can do it on a machine, in the gym.

If you like this brazilian butt lift workout, don’t forget to share it with your friends!

squat, workout, workout program

Share:

Full Shoulder Workout – Get Sexy Shoulders

The shoulders play a key role in nearly every upper body exercise. Because of their critical function, the extreme range of motion, and potential to bulge under your shirt like two stolen cannonballs, strong shoulders are essential for maximum performance and a well-rounded, fit physique. Also, the shoulders look gorgeous when they are toned. And for getting toned shoulders, the key is having a proper workout routine. So here is the perfect, full shoulder workout routine.
PS: As always, you want to do 3-4 series x 12-15 reps. If you want a bigger muscle, you should do 4 series x 8-10 reps, but with bigger weights.

1. Starting Exercises

Dumbbell Press

The first exercise you want to do is the dumbbell press. This is one perfect exercise for your shoulder. This exercise will tone your shoulder, and will make a great beginning exercise.

Military Press

This exercise is the same as the dumbbell press, so you should do the dumbbell press or the military press as  a first exercise, but never the both. We already know that it is better to make changes in the exercises, so this is why you should do one time withbarrel and the next time with dumbbells. Also, there is a machine for this exercise.

2. Front Shoulder Exercises

Front Raise

This is one exercise that is great for shaping your front shoulder. This exercise is one of my favorite when it comes to shoulder workout, because it gives a nice tone to your front shoulder. On a dumbbell shoulder day, you can do this exercise with dumbbells.

Arnold Dumbbell Press

This exercise has the same effect as the front raise, so you should do it as a second exercise when you do dumbbell shoulder exercises. Anyway, these exercises in the front shoulder workout, should be the second, right after the starting exercises.

3. Middle Shoulder Exercises

Lateral Raises

When it comes to middle shoulder, there is no doubt, this is the best exercise. You should do it as a third exercise, every shoulder day. You just have to do it right, with theelbows up, and the arms open wide, just like flying. This exercise is also known as flying, and as an exercise that you should not skip. It is third, because after doing this exercise, your shoulder gets very tired.

4. Back Shoulder Exercises

Reverse Fly

A reverse fly is a great exercise for defining the backs of the shoulders. For this shoulder exercise, you’ll need dumbbells. You can do it with a stability ball, or standing. Also, there are machines for back shoulder exercises, so if your back hurts while doing this exercise standing, try doing it on machine. It works even better. Just remember, don’t forget the dumbbells, because it is good to have changes in your exercises.

5. Trapezius Exercises

Trap With Dumbbells

Many people do trapezius exercises on their back day, but I prefer doing it on shoulder day. Ether way, you will not make a mistake. Some girls like to do it with barrel, some with dumbbells, but ether way, it works. Some girls don’t do this exercise, and it is not a must do exercise, but it is a great exercise for finishing your shoulder workout routine.

Via: http://fitgirlsdiary.com/

shoulders, workout, workout program

Share: