Febuary workout

11 min run,
111 push-ups,
111 squats,
111 mountain climbers
111 bicycles,
11 min run-
ALL-Runs included- 2x

One hell of a creation to start the new year, have fun peeps

5 Min Abs Anytime workout

Ball Squat with Knee Lift

Targets: Glutes, Hamstrings, Quadriceps, Core, Chest, Shoulders

• Stand with feet shoulder-width apart, holding a weighted ball in front of chest.
• Bend knees 90 degrees.
• Hold for 2 counts.
• Slightly straighten legs, shifting weight to left foot as you lift right knee to waist height and extend arms overhead (shown).
• Return to start and complete 10 reps on each side.

Single-Leg Lunge

Targets: Glutes, Hamstrings, Quadriceps, Core

• Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor.
• Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees (shown).
• Return to start.
• Complete 10 reps on each side.

Push-Up with Leg Lift

Targets: Chest, Triceps, Core

• Start in the up phase of a push-up.
• Keeping hips square to floor, lift left leg 10 inches.
• Bend elbows to lower chest toward floor (shown); hold for 2 counts.
• Return to start and lower left leg.
• Do 10 times; then switch sides

Standing Leg Lif

Targets: Glutes, Core

• Stand with feet shoulder-width apart, holding a medicine ball in front of your chest, elbows bent.
• Shift weight to right leg and extend left to the side in 3 counts as you extend your arms (shown).
• Hold for 2 counts, then take 3 counts to return to start.
• Do 15 times, then switch sides.

Bicycle Crunch

Targets: Upper Abdominals, Obliques, Hip Flexors

• Sit with knees bent 90 degrees.
• Hold a medicine ball at chest level and lean upper body back to engage abs.
• Bring right knee toward left elbow, extending left leg (start).
• Return to start.
• Do 15 reps on each side.

20-Minute Workout: Do Anywhere Drills

1. Warm Up

Do each of these moves for 1 minute:

• Walk with high kicks: Extend arms at shoulder height in front of you. Step with right foot, then try to kick left hand with left foot, keeping leg straight. Repeat with right foot. Alternate sides.
• Jog with high knees: Try to raise knees to chest.
• Do side shuffle: 5 steps left, then right.
• Skip with high knees

2. Agility Shuffle and Squa

• At 5-yard intervals, set up 3 cones (or any markers). Stand at middle cone. Run to left cone, bend down to touch it, run to right cone, touch it, then run back to middle.
• Perform 20 squat jumps (squat, jump up as high as you can, then land back in squat). Repeat set 3 times. Rest for 1 minute.

3. Box Drill/Plank

• Set up 4 cones (or markers) in a square, with 10 yards between each pair.
• Start at one corner, run to first cone, side shuffle to second, run backwards to third, and side shuffle to fourth.
• Then get into plank position (forearms on ground, back straight, toes tucked under) and hold for 30 seconds.
• Repeat set 3 times. Rest for 1 minute.

4. Sprints

Sprint 100 yards (or 15 to 25 seconds). Walk back to starting place. Do 5 reps.

Nov 2011 New lower body routine

On Your Mark

Targets: Shoulders, arms, abs, and butt

• Start on all fours, hands under shoulders and back flat.
• Step left foot forward on floor by left hand, left knee bent 90 degrees.
• Extend left leg behind you, raising it as high as you can, toes pointed.
• Quickly return left foot to floor by left hand.
• Do 15 to 30 reps. Switch sides and repeat. Do 2 sets.

Saddlebag Slimmer

Targets: Abs, butt, and inner and outer thighs

• Start on all fours, then lower right hip to floor so that hips, knees, and ankles are stacked.
• Bring left knee into chest as you bend elbows to lower chest toward floor.

Lunge Leg Lift

Targets: Abs, butt, hamstrings, and quads

• Stand with feet shoulder-width apart, then lunge back with left leg, raising arms in front of you to shoulder height.
• Stand up on right leg, knee slightly bent, and lift left knee to hip height in front of you.
• Extend left leg behind you as you hinge forward at hips and bring hands to hips.
• Return to knee-lift position with arms at shoulder height, then step back to lunge position to complete 1 rep.
• Do 15 to 30 reps. Switch sides and repeat. Do 2 sets.

Wall Kick

Targets: Abs, butt, and inner thighs

• Stand facing a wall, feet shoulder-width apart, knees slightly bent, and place hands on wall at shoulder height.
• MAKE IT HARDER: Maintain position without a wall.
• Hinge forward at hips and raise left leg behind you to hip level, bending knee so that heel nears butt.
• Bring left knee into chest, then extend leg directly behind you. Return knee to chest and repeat.
• Do 15 to 30 reps. Switch sides and repeat. Do 2 sets.

Tabletop on Toes

Targets: Shoulders, arms, abs, butt, quads, and calves

• Sit on floor with knees bent, feet flat. Lean torso back slightly and place palms on floor under shoulders.
• Lift hips off floor so that body forms a tabletop position with torso parallel to floor; raise heels off floor.
• Make it easier : Keep feet flat.

Monday Sessions ...

Basic Blast:
Pull-ups(downs)/db curls/leg press(squats)-
AllX15reps/5- 4sets.
Floor crunchesX150. BikeX40min-1min seated, 30 seconds standing!


Blow those cobwebs or hangovers from the weekend with this routine

60 Min ABS cardio session

STAGE ONE...BIKE SPRINTS
Warm up for 3 minutes, easy pace
sprint for 90secs
followed by 30 secs cool down

STAGE TWO...BARBELL FRONT SQUATS
do 10-15reps with 30 secs rest

STAGE THREE...BIKE SPRINT
30 secs at steady pace
90 secs sprint
30 secs steady

STAGE FOUR...TREADMILL INTERVAL SPRINTS
5 min steady pace
10secs sprint pace...30secs recovery pace
repeat this pattern for 15min

STAGE FIVE...BARBELL FRONT SQUATS
do 10-15reps for 2 sets with 30 secs rest inbetween

STAGE SIX... BALL PLANKS
5 sets of 30 secs with 30 seconds rest inbetween sets

STAGE SEVEN...BIKE SPRINT
30 secs steady pace
90 secs sprint
30 secs steady
30 secs rest

STAGE EIGHT...CABLE CHOPS
2 sets 15 reps each side with 30 secs rest inbetween

STAGE 9...BIKE SPRINT
30 secs steady
90 secs sprint
30 secs steady
30 secs rest

STAGE TEN... BALL PLANKS
5 sets of 30 seconds .. with 30 secs inbetween


Thats it...this will hurt i can promise you on that : )

Lack of time 5 min workout session that does the business

1. Clean and Press

Targets shoulders, back, butt, legs

Stand with feet shoulder-width apart and place a 5-pound dumbbell on the floor near each foot. Squat, bringing the dumbbells to the outside of your knees, palms down.

Stand, bringing the dumbbells to your hips, then raise the weights through your shoulders and overhead. Lower and repeat for 60 seconds


2. Side Lunge and Row

Targets back, butt, legs

Stand with feet shoulder-width apart, holding a pair of 5-pound dumbbells at your sides. Take a big step out to the right with your right foot, bending right knee 90 degrees while keeping left leg straight. Draw your left elbow straight up, keeping arm close to side and butt tight. Return to start and repeat for 30 seconds; switch sides.


3. Plié Squat and Biceps Curl

Targets biceps, butt, inner thighs

Stand with feet shoulder-width apart and toes pointed out, holding a 5-pound dumbbell in each hand with arms extended, palms up. Bend knees 90 degrees, squatting as you curl weights toward your shoulders. Return to start and repeat for 60 seconds.


4. Push-Up Plus

Targets shoulders, chest, triceps, abs, back

Begin in full push-up position, palms on floor under shoulders and legs extended. Do one push-up, then carefully lift your left hand off the floor, extending your arm out to side. Holding here, lift your right foot off the floor. Lower hand and foot to floor. Do another push-up and repeat with opposite hand and foot. Continue, alternating sides.


5. Single-Leg Deadlift with Kick-Back

Targets triceps, back, legs

Stand with feet hip-width apart, holding 5-pound dumbbells with elbows bent 90 degrees, hands close to your rib cage. Lift your left foot behind you and bend forward slowly from the hips as you straighten your arms, bringing them next to your hips. Return to starting position. Repeat for 30 seconds; switch sides and repeat.



And that it peeps 5 min workout quick and effective and does indeed make an impact on your training..and keeps things fresh as well

Whole Body Workout idea TWISTING LUNGE

Twisting lunge

A. Stand with feet parallel, arms at sides. Take a large step backward with left foot.

B. Turn so your upper body faces all the way to the left, and pivot both feet so your left foot faces forward and your right foot faces out (heel of left foot is perpendicular to right). Lower hands toward floor over left leg, being careful to keep left knee in line with left ankle. Pivot back to center and repeat on opposite leg. Do 12 to 15 reps; switch sides.


This one move works your arms, core, legs, and bottom.

Stand with feet shoulder-width apart,
holding a 5- to 10-pound dumbbell in each hand,
elbows bent 90 degrees, with palms facing forward.
Keeping chest up, squat down.
As you lift back up through glutes, twist body to the left, allowing feet to pivot so that right heel lifts off the floor. At the same time, press dumbbells overhead. Return to start. Switch sides and repeat. Do 16 reps, alternating sides. Do 3 sets.

The Special One....

This workout...taxes your cardiovascular system while at the same time building up your strength and muscle endurance...the only equipment needed for this is a DICE and more important GUTS to get it done..

Stage 1.... Roll the dice to get your excerice..follow this guide 6 numbers 6 excercises

1.. Push ups

2.. Squat " body weighted "

3.. Moutain climber

4.. sit up / crunches

5.. Jumping Jacks

6.. Lunge ( alternating leg to leg )



Stage 2.

Roll the dice again to get the number of sets..what happens if you roll the same number on the second roll that u did on the first..it could get interesting.

each routine should be done to 20 reps if possible, well thats if you can make it through the challange that is.


Have Fun peeps

Treadmill workout...september 1st...new month/new challange

Set treadmill incline at 1.0% and warm up for 5 min at 60% of maximum heart rate

Raise incline to 2.0% and run 1 minute at 80-85% of maximum heart rate

Run 1 minute at 55-60% of maximum heart rate

Continue alternating these two intervals for 20minutes at the very least....



again have fun and once again it will make a difference thats a promise

New September Cardio Workout

Jump Rope 1 Min without resting,

Do 30 push ups for 30 secondswithout resting

Jump rope for 30 secondswithout resting

Do push ups for 30 seconds rest 1 minute and repeat.

Continue in this fashion for 20 minutes of total work....

Enjoy..it does make a difference i can assure you of that

4 Week Ultimate Female Fitness Routine

Part 1....

Whole Body Circuit training

do the weighted workout 3 x a week...either mon..wed..fri or tues..thurs..saturday

before each workout, warm up for at least 5 min to 10 min using treadmill, bike, or any other machine of your choosing...or if you want to make it simple running on the spot..or jumping jacks should do the trick.

preform these exercises in circuit fashion...resting 2 min after each circuit and do this for 3 sets.

on non weight training days do at least 30 min of walking or cycling at a low intensity 60/70% of maximum heart rate.


ROUTINE

LEG PRESS MACHINE
alternative body weighted squat 3 sets 15 .. 15 .. 20 reps to finish on final set

LAT PULLDOWN'S

SEATED CHEST PRESS
alternative Bench press

SHOULD PRESS ( machine )
alternitive seated dumbell shoulder press

TRICEP KICKBACKS
alterntive Bench Dips

STANDING BARBELL CURLS

STANDING CALF RASIES

CRUNCHES


finish with stretching for 10 minutes at the end.....



Thats it stage 1 complete

Routine of the week

40 PULL UPS

50metre ROW

CLEAN AND PRESS LIFTS

1000Metre ROW

100 Press ups


Try this routine for a month to see how much can achieve by doing this plan

New Workout Plan of the week

Have Been Using this routine with a couple of clients in the last few weeks and it seems to be a real winner... if you fancy a challange have a go at this and let me know if anything happens



Treadmill – running for eight minutes at 6.5mph to warm the legs up for intensive leg work
Bodyweight squats: A few sets of 2–25 squats, followed by dumbbell rows while in squat position
Reverse Lunges: 2 – 3 sets per leg of 12 lunges
Squat Jumps - plyometric set of squats with a dynamic jump up afterwards.
Bicep Curls while standing in a Lunge position – 18 reps. This is supersetted with;
Lateral Raises from a Lunge Position (switch leg position) 1 set of 18 reps. This superset is done for 3 sets
Dumbbell Triceps Extension (laying on back): 2 – 3 sets of 20 reps
Treadmill – running for eight minutes at 6.5mph
Incline Crunches: 20 reps
Prone Kneeling Leg Extensions: 2-3 sets per leg x 18 reps per set
Treadmill: 7 minutes of gentle jogging to cool down
Forward Lunges: 2 – 3 sets of 20 reps
Travelling (walking) Lunges: These are just lunges but instead of staying in place you walk across the room. If this is too easy, try doing it holding a pair of dumbbells at your side.

Strengthen Your Stride: Cross-Training for Runners

these cross-training strength moves will help you run faster and reduce your risk of injury.


Do two sets of these moves twice a week [once on a rest day] to train your supporting muscles, reduce the risk of injury, and up performance,

Hands-Up Lunge
Targets: Hips, butt, quads, and hamstrings
Stand with feet hip-width apart, arms overhead, palms facing each other.
Lunge forward with left leg, bending knees 90 degrees.
Step back to start position; switch legs and repeat.
Do 20 reps, alternating legs.


Plank Flip
Targets: Back, abs, butt, and hamstrings
Start in plank. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.
Flip over to face up, legs together and extended, arms bent by sides, forearms on floor, torso lifted.
Lift hips a few inches. Lift right leg; lower. Lift left leg; lower. Do 5 reps each side.



Single-Leg Squat
Targets: Butt and quads
Stand with feet hip-width apart, arms by sides.
Lift right foot a few inches behind you and squat as you lift extended arms to shoulder level in front of you.
Straighten left leg and lower arms. Do 10 reps, keeping right foot lifted.
Switch legs; repeat.

Quick & Intense Cardio workout

Quickie Cardio
Total time: 16 (advanced) to 29 (beginner) minutes but could be less/ or i could be more depending on indervidual

It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.


Warm up for 5 minutes: 3 minutes light walk or jog > 30 seconds at half effort > 30 seconds light walk or jog > 30 seconds at 75 percent of maximum effort > 30 seconds light walk or jog

Choose one of the levels below and repeat 8 times to complete your session.

Level
Sprint
Recovery

Beginner
60-second jog
120-second walk

Intermediate
30-second sprint
60- to 90-second walk

Advanced
20-second all-out
60-second walk

20 min home cardio circuit

.
March in place for 3 minutes (360 steps)
60 Jumping Jacks
March 1 minute (120 steps)
60 Jumping Jacks
March 1 minute
30 Squat-Thrusts*
March 1 minute
30 Squat-Thrusts
March 1 minute
30 Squat-Thrusts
March 1 minute
30 Squat-Thrusts
March 1 minute
60 Jumping Jacks
March 1 minute
60 Jumping Jacks
March in place 2 minutes to cool down

Jumping Jacks
*From standing, crouch down, place palms on floor, jump legs back into full push-up position, then jump legs back to crouch pose and stand up. Repeat.

4week Cardio Plan

Do this routine on the treadmill or elliptical, or walk or run outside.

Try 35 minutes of longer bursts.
5 minutes: Warm up at an easy RPE 4 pace.
2 minutes: Go at a moderate RPE 5 pace.
3 minutes: Pick it up to a brisk RPE 7 pace.
2 minutes: Back to RPE 5.
4 minutes: Speed up to RPE 7.
2 minutes: RPE 5
5 minutes: RPE 7
2 minutes: RPE 5
6 minutes: RPE 7
4 minutes: Cool down at an easy RPE 4.
Calories burned: 153 (walk) to 373 (run)

Total body toning routine 4 week plan

Squat with Leg Lift

Targets: Butt and legs

Stand about 3 feet behind a chair with feet slightly wider than shoulder-width apart, toes pointing forward, arms by sides.
Lower into a squat as you bend forward from hips and reach arms to lightly hold seat back in front of you so that your back and arms are parallel to floor. (Keep shoulders down so that blades kiss in back and knees behind toes; squat no lower than 90 degrees.)


Shoulder Rotation

Target: Shoulders

Stand with feet hip-width apart and raise straight arms directly out to sides slightly below shoulder level, palms facing up and fingers spread apart.
Keeping arms stretched out to sides and without twisting wrists, rotate arms forward at shoulder joint until palms face behind you. Really reach outward with fingertips throughout move and keep shoulders down.
Rotate arms back to start position to complete 1 rep.
30reps


Iron Jumping Jack
Targets: Shoulders, abs, and legs

Stand with feet together, holding a 2-pound dumbbell in each hand, elbows bent so that weights are in front of shoulders, palms facing each other.
Jump feet out to sides, landing with feet wide, as you press dumbbells overhead to form a V-shape with arms.
Lower weights to shoulders as you jump feet together.
Do 30 reps.


Scissor Crunch

Targets: Abs and obliques

Lie faceup on floor, legs extended with toes pointed, right leg crossed over left at ankles.
Place hands lightly behind head, elbows bent out to sides, and pull in abs as you crunch up.
Do 10 reps. Switch legs (cross left leg over right) and repeat.


Plank Reach
Targets: Back, abs, and obliques

Start on floor in plank position, balancing on forearms and toes, forming a straight line from head to heels.
Lift right arm off floor and extend it forward at shoulder height as you lift left leg behind you so that it's parallel to floor, toes pointed. Hold for 10 counts, then lower to return to plank. (MAKE IT EASIER: Raise right arm, hold for 10 counts, lower. Raise left leg, hold for 10 counts, lower.)
Switch sides and repeat to complete 1 rep. Do 10 reps.

Creating Tonned Arms...my ways of making it possible

Here's my formula for creating tonned arms

1. Antagonist Workouts - Antagonist training refers to working opposing muscle groups in the same workout. There are many methods to manipulate a workout, but I've had great success performing a biceps exercise, immediately followed by a triceps exercise. For example, if you're performing three sets of dumbbell curls and three sets of triceps dumbbell extensions, you would perform the curl movement, and after completing the goal reps, immediately go to the triceps exercise. Wait a bit and then continue the cycle (biceps exercise followed by triceps). This allows you to use more weight poundage because the opposing muscle group gets a bit of a "rest" as you work the other muscle. This is my all-time favorite way to work arms, and I've had my best success with clients using this method.

2. Time Between Sets - I've found that arms respond quite well with a 45-to 60-second rest between sets. Using our antagonist workout example: in point #1 - After performing the biceps curl and triceps extension, one would wait no more then 45 seconds and then repeat the cycle. People tend to wait longer, or they repeat a set too soon. There has to be some time allotted for recovery, but not so much that you begin to get stale. This allows you to do more work in less time and pumps blood volume into the arm.

3. The Tweak - This special move is for the biceps muscles, not the triceps (back of the arm). The tweak refers to a simple move that will provide great results. For example, when performing a biceps curl with a dumbbell, most people will curl the weight up towards the upper arm and then return to the starting position and repeat. The fact is, they missed a critical move. When curling the dumbbell to the upper arm, you should turn the 'pinky' finger and wrist in the direction outside of the shoulder area as you approach the top part of the movement. This slight tweak provides a perfect biceps contraction and you'll definitely feel and see results from it. The entire movement - Curl -and-tweak is one movement, so don't separate them.

4. Specialization Days - Although I did make the initial comment that one should always strive for a symmetrical appearance, I also believe that using a specialized approach for specific periods provides great value. For example, for a four- to six -week period, add three to four additional sets for your biceps and your triceps in one of your weekly sessions. Don't try this in every workout because you'll simply over work them. Just one day per week, try adding volume (more sets). This will force your arms to adapt to an increase in overload. If you have time, you can even just add an additional workout day and make it just an arm workout session (no other muscle groups) for four to six weeks.

5. Lower Body Fat - You won't get great- looking arms with elevated body fat levels. Sometimes some of my new female clients tell me that they hate the flab on the back of their arms and want to know what exercises will make the arms sleek. It doesn't quite work like that. As you perform your arm exercises and as you reduce body fat through a slight calorie reduction with added cardiovascular exercise, - you'll see your arms develop the way you want them to. The muscles will develop slightly from your workouts, and your reduced body fat will then create sleek muscles.