The Workout Plan
Working out sometimes seems like a really scary thing for some people, but trust me it's not! I was someone who was terrified of the gym when I was younger, and am now a workout addict! I was also one of those people that always wanted to loose 10 pounds, but did not want to give up the food I was eating or go to the gym. Unfortunately, the only real healthy way to actually loose weight and achieve your idealistic body weight is from a combination of eating right and working out. Here on this page I will show you 3- yup that's right only 3 workouts that will help you start your journey to a new lifestyle!
The First: Lean Legs and Tush
This work out will help you get a great lower body!
What You Need:
1. Step Up with Leg Lift. Place your right foot on a step or bench and put your hands on your hips (a). Push yourself up until your right leg is straight and you’re standing on the bench. Squeeze your glute to raise your left leg as far behind you as possible without arching your back (b). Reverse to return to start. That’s one rep. Repeat on the left leg. Alternate sides for a total of 12 to 15 reps.
2. Reverse Lung with Side Kick
Keeping your abs tight, step back with your right foot and lower into a reverse lunge (a). Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg (b). That’s one rep. Do 12 to 15 continuous reps, then repeat on the other side, kicking your left leg.
3. Lateral Leg Lift
With your hands on your hips and your feet hip-width apart, bend your knees to lower into a squat (a). Pause, then stand and lift your right leg out to the side as high as you can (b). Return to start. That’s one rep. Repeat with the left leg, and continue alternating until you’ve done 12 to 15 reps on each side.
4. Plie Squat Jump
Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor (a). Jump off the ground, bringing your feet to hip-width apart and landing softly on your toes (b). That’s one rep. Continue quickly jumping your legs out and in for 15 to 20 reps
To watch the exercise video go to this link:
What You Need:
- Bench
- Water bottle
1. Step Up with Leg Lift. Place your right foot on a step or bench and put your hands on your hips (a). Push yourself up until your right leg is straight and you’re standing on the bench. Squeeze your glute to raise your left leg as far behind you as possible without arching your back (b). Reverse to return to start. That’s one rep. Repeat on the left leg. Alternate sides for a total of 12 to 15 reps.
2. Reverse Lung with Side Kick
Keeping your abs tight, step back with your right foot and lower into a reverse lunge (a). Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg (b). That’s one rep. Do 12 to 15 continuous reps, then repeat on the other side, kicking your left leg.
3. Lateral Leg Lift
With your hands on your hips and your feet hip-width apart, bend your knees to lower into a squat (a). Pause, then stand and lift your right leg out to the side as high as you can (b). Return to start. That’s one rep. Repeat with the left leg, and continue alternating until you’ve done 12 to 15 reps on each side.
4. Plie Squat Jump
Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor (a). Jump off the ground, bringing your feet to hip-width apart and landing softly on your toes (b). That’s one rep. Continue quickly jumping your legs out and in for 15 to 20 reps
To watch the exercise video go to this link:
Second: Beautiful Back for You and Me!
Say goodbye to all of the fat that is on your back! This exercise will help you achieve a nice flat back!
What You Need:
1. Pushup Position Row
Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart (a). Brace your abs as you pull one dumbbell toward the side of your rib cage (b). Pause, lower the weight, then repeat with the other arm. This is one rep
2. Superwoman
Lie facedown with your legs straight and arms overhead; draw your belly button toward your spine to tighten your abs (a). Contract your glutes, then slowly raise your head, chest, arms, and legs off the floor (b). Hold this pose for five seconds, then lower to start. That’s one rep
3. Y Raises
Lie facedown on top of a Swiss ball with your back is flat and your chest off of the ball. Let your arms hang straight down from your shoulders, turning your arms so that your palms are facing each other. Raise your arms at a 30-degree angle from your body (so that they form a Y) until they're in line with your body. Pause then slowly lower back to the starting position. That's one rep. Do 10.
http://www.womenshealthmag.com/files/pdfs/sculpt-beautiful-back.pdf
What You Need:
- Mat
- Water bottle
- Exercise Ball
1. Pushup Position Row
Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart (a). Brace your abs as you pull one dumbbell toward the side of your rib cage (b). Pause, lower the weight, then repeat with the other arm. This is one rep
2. Superwoman
Lie facedown with your legs straight and arms overhead; draw your belly button toward your spine to tighten your abs (a). Contract your glutes, then slowly raise your head, chest, arms, and legs off the floor (b). Hold this pose for five seconds, then lower to start. That’s one rep
3. Y Raises
Lie facedown on top of a Swiss ball with your back is flat and your chest off of the ball. Let your arms hang straight down from your shoulders, turning your arms so that your palms are facing each other. Raise your arms at a 30-degree angle from your body (so that they form a Y) until they're in line with your body. Pause then slowly lower back to the starting position. That's one rep. Do 10.
http://www.womenshealthmag.com/files/pdfs/sculpt-beautiful-back.pdf
Third: Hardcore Abs
Below is a video that will actually show you how to get 5 minute abs! If you do this workout once a day you will be on your way to a flat tummy!