Aerobarre: 7 Moves to Your Sexy New Body
- Boxing
- Perky-Butt Plie
- Attitude Adjustment
- Look-At-Me Leap
- Raise the Barre
- White Swan
- Diamond Downsizer
Gifs via eatposelove.tumblr.com
Video via Self Magazine
Pushup With Kickout
I gave these a try today! Tough stuff for my fit freaks out there!
(Beginners, you can do the pushup and kicks separately and slower. Go to your knees for the pushup, and/or try the combo on an incline, like against a bench or countertop.)
Not sure what to do today? Try this.
Go to your iTunes and pick out 5 of your fave songs. Keep it upbeat. Do the move regular style until you hit the chorus.
Song 1: Crunches
- at the choruses, do leg lifts
- at the end when the chorus keeps repeating do double crunches til the song ends
Song 2: Pushups (on knees or toes)
- at the choruses, hold plank
- at the end when the chorus keeps repeating do alternating side planks
Song 3: Walking Lunges
- at the choruses, hold lunge one side and pulse, at next chorus switch sides
- at the end when the chorus keeps repeating squat it out
Song 4: Tricep Dips
- at the choruses, jumping jacks
- at the end when the chorus keeps repeating do high knees
Song 5: Criss-cross
- at the choruses, go double time
- at the end when the chorus keeps repeating do rollups
Done!
Do you like or are interested in hooping for fitness? Then check out this website! Suggested by justbreathe831!
This is great! So much in this little article that I say all the time, haha.
When performing any abdominal exercise, always remember: quality over quantity!!!
In a standard crunch, don’t just bob your head up and down a hundred times.. lift your shoulder blades off the ground, your head and chest moving up and forward slightly so that your abs literally CRUNCH together. Squeeze HARD at the top, making sure to exhale on each rep. They should BURN by 15 reps.. if they don’t.. you are either doing them wrong or you need to add resistance. Keep them SLOW and CONTROLLED.
Hallelujah, amen.
Fancy running, but aren’t sure how to progress? Our ten-week plan combines intervals of walking and jogging to build you up to 30 minutes of continuous running.
Running is a fantastic workout for the heart and lungs, and is one of the best activities for losing weight.
You may think it’s only for the athletes, but you can run at different speeds and over any distance so it’s suitable for all abilities and levels of fitness.
Ten-week running plan: before you start
Kit basics
As a beginner, all you need is loose comfortable clothing and a good pair of trainers.
A pair specifically designed for running will help you avoid injury.
Your body has to absorb up to three times its weight each time you land.
The greater the shock-absorbency of your shoes, the less strain is placed on the joints.
Replace shoes after about 12 months, depending on how many miles you do a week.
If you’re running at night be sure to wear high-visibility clothing and always run in well-lit areas.
Technique
An inefficient running style can mean that you tire more quickly, while bad technique can leave you vulnerable to injury.
- Look 8m to 10m straight ahead, your gaze slightly down.
- Keep your shoulders square and relaxed so they can naturally roll inward with each stride.
- Keep your body upright but lean slightly forwards so your shoulders are just in front of your hips. If you are too upright or lean back, it can act as a brake and increase your risk of injury.
- Maintain a 90° to 120° bend in your elbows and keep arms close to your body. Relax your hands and drive your elbows back, not forwards. Your arms should swing forwards and back, not across your body.
- As you stride forward, cock your foot so your toes point up to your shin. This helps your foot to land under your centre of gravity. A ‘lazy foot’ is likely to fall in front of your centre of gravity and can lead to hamstring injury.
- Push you foot into the ground and drive through the ball of the foot.
Following the programme
The workout can be performed either outside or on a treadmill, but there is a slight difference between the two.
- On the treadmill you are stationary and the belt is moving. When you run, you push up with each stride.
- Outside, the ground is stationary and you are moving. When you run, you push up and forward.
This means if you usually run on a treadmill you will find outside running more difficult.
To overcome this problem, set the treadmill to a 1 per cent gradient. You’ll hardly notice the difference and it will force the forward stride action.
- Run at whatever speed you feel comfortable. For treadmills try 8kph to 9kph. At this beginner stage, completing the allotted time is the priority.
- Try to run at the same steady pace, but slow down if you feel tired.
- Even if you feel you are jogging at a walking pace, keep the running action going as it will help you to progress.
- If the sessions one week are a struggle, stay on that week until you can comfortably complete them.
Ten-week running plan: warm up and cool down
Warm up and cool down
Calf stretchWarming up will prepare you physically for your run and reduce the risk of injury.
A good warm up before each run should last between 5 and 10 minutes.
- March on the spot for two minutes.
- Continue to march, bringing knees up to waist height for 20 steps.
- Now walk, kicking back with your foot so it to touches your bottom before each step. Repeat for 20 steps.
- Jog on the spot for 10 seconds then march for 10 seconds. Repeat x 5.
- Walk on tip toes for 20 steps
- Walk, allowing only your heels and not the ball of your foot to touch the floor for 20 steps.
Hold each of the following stretches for 20 seconds, then repeat on the other leg.
Quad / hamstring stretch
- Quad stretch: stand straight, holding onto something sturdy for support. Bend your knee back, take hold of your foot and bring your heel to touch your bottom. Keep your inner thighs touching.
- Hamstring stretch: place your right heel on the ground and point your toes back towards your shin. Lean forwards from your hips until you feel a stretch in the back of your right thigh.
- Calf stretch: press your hands against the wall at shoulder height. Bend your right knee forward as you take a step back with your left leg, keeping it straight. Press the left heel down until you feel a stretch in the calf.
- Hip flexors: stand with your back to a bench. Place one foot behind you on the bench. Bend your front knee until you feel a stretch in the front of your left hip.
At the end of your run, spend a few minutes cooling down.
- Walk briskly for 2 minutes.
- Walk slowly for 1 minute.
- Stretches as above, holding each for 30 seconds.
This will gradually return your heart rate to resting level and stretch your muscles to reduce tightness and soreness the following day.
Ten-week running plan
Week 1
Goal: to try gentle jogging interspersed with brisk walking for 20 minutes three times a week.
- Monday, Wednesday, Saturday: jog for 2 minutes then walk for 2 minutes. Repeat x 5.
Week 2
Goal: to lengthen blocks of continuous jogging and increase overall workout to 24 minutes.
- Monday: jog for 3 minutes then walk for 2 minutes. Repeat x 4.
- Wednesday: jog for 3 minutes then walk for 2 minutes. Repeat x 4.
- Saturday: jog for 2 minutes then walk for 1 minute. Repeat x 8.
Week 3
Goal: to lengthen blocks of continuous jogging.
- Monday: jog for 4 minutes then walk for 2 minutes. Repeat x 4.
- Wednesday: jog for 5 minutes then walk for 2 minutes. Repeat x 3.
- Saturday: jog for 4 minutes then walk for 2 minutes. Repeat x 4.
Week 4
Goal: to jog continuously for 6 minutes. To increase overall workout time to 28 minutes.
- Monday: jog for 5 minutes then walk for 2 minutes. Repeat x 4.
- Wednesday: jog for 6 minutes then walk for 3 minutes. Repeat x 3.
- Saturday: jog for 6 minutes then walk for 3 minutes. Repeat x 3.
Week 5
Goal: to lengthen blocks of continuous jogging. To increase overall workout time to 30 minutes.
- Monday: jog for 7 minutes then walk for 3 minutes. Repeat x 3.
- Wednesday: jog for 7 minutes then walk for 3 minutes. Repeat x 3.
- Saturday: jog for 8 minutes then walk for 3 minutes. Repeat x 2. Jog for 6 minutes then walk for 2 minutes.
Week 6
Goal: To jog continuously for 8 minutes.
- Monday: jog for 8 minutes then walk for 3 minutes. Repeat x 2. Jog for 6 minutes then walk for 2 minutes.
- Wednesday: jog for 8 minutes then walk for 2 minutes. Repeat x 3.
- Saturday: jog for 8 minutes then walk for 2 minutes. Repeat x 3.
Week 7
Goal: to increase the length of time spent continuously jogging. Try a 10-minute block of continuous jogging.
Monday, Wednesday, Saturday
- Jog for 10 minutes then walk for 3 minutes.
- Jog for 8 minutes then walk for 2 minutes.
- Jog for 7 minutes.
Week 8
Goal: to increase the length of time spent continuously jogging.
Monday
- Jog for 10 minutes then walk for 2 minutes.
- Jog for 8 minutes then walk for 2 minutes.
- Jog for 8 minutes.
Wednesday
- Jog for 12 minutes then walk for 3 minutes.
- Jog for 8 minutes then walk for 2 minutes.
- Jog for 5 minutes.
Saturday
- Jog for 12 minutes then walk for 3 minutes.
- Jog for 8 minutes then walk for 2 minutes.
- Jog for 5 minutes.
Week 9
Goal: to increase the length of time spent continuously jogging.
Monday
- Jog for 12 minutes then walk for 3 minutes. Repeat x 2.
Wednesday
- Jog for 15 minutes then walk for 3 minutes.
- Jog for 10 minutes then walk for 2 minutes.
Saturday
- Jog for 15 minutes then walk for 3 minutes.
- Jog for 12 minutes.
Week 10
Goal: to complete jogs without walking breaks.
- Monday: jog for 20 minutes.
- Wednesday: jog for 25 minutes.
- Saturday: jog for 25 minutes. If you can, keep going for an extra 5 minutes
(Source: tryingtobeincontrol)
You hate the stairs? Oh yeah? Well the stairs hate you too. What do you do about it? Walk all over them.
Well that’s motivation. Haha. Making me excited for track season!
Sounds good!!
A daily exercise plan! Do these exercises throughout the day (and add in your own) to get into the habit of daily fitness.
I think I’m gonna use this to ease myself back in. It’s not a whole lot to do. It seems like it will take less time than what I usually do. I think this will be good for now until I can really get back into it all.
(Source: backonpointe)
