HI!!! I have 2 workouts that should leave you dripping. I’ll be teaching them over the next two days. If I think the workout is too easy, I add sprints! That gets me going every time. We’ll be doing some of these too!! Maybe you’ll look as RAD as this guy!
Turkish Get Ups
TABATAS-45 seconds ON 15 second REST 3 rounds
DIPS OR OVERHEAD EXTENSIONS
SPRINT (1 LAP)
SIDE TO SIDE PUSHUPS
JUMP SPLIT LUNGES
SPRINT (1 LAP)
KETTLE BELL SWINGS
Finish with 100 side to side abs holding weight
100 full sit ups or in and outs
50 side ups right side
50 side ups left side
4 STATIONS WORKOUT WITH A PARTNER (14 MINUTES OF WORK AT EACH STATION)
ALTERNATE BETWEEN RUNNING ON THE TREADMILL AT A 9.0 FOR 2 MINUTES AND KETTLE BELL SWINGS
WALKING LUNGES WITH A 40-50 LB BAR FOR 25 REPS AND BURPEES
SPRINT 1 LAP OUTSIDE AND V-UPS
POWER MINUTES-PERFORM 10 BICEP CURLS 10 JUMPSQUATS AND 10 TRICEPS ON THE MINUTE FOR 14 MINUTES
I’ll let you know how we survive. UPDATE on the 4 day cleanse. It was a JOKE!!!! That’s because I’m weak and I thought I’d pass out doing these workouts without eating. I have a goal in my head that I’ll let you know if I achieve or not on Saturday, April 20th!! STICK to YOUR GOALS!
HELLO!! Happy Workout Wednesday! It was so great to see my workout friends again this morning after a long break. Winter is when we need exercise the most, yet it’s the hardest time of year to keep it up! Today’s 15 tips to lose belly fat and a workout to boot will jump start your fit mind set!! I read an article that you can find HERE about the ways to lose belly fat. Here is my condensed version of the article. Good to remember and review. As you age (and everyone is aging every day) our bodies lose muscle and store more fat, specifically, belly fat. Yes, it is true!! Follow these tips (FOREVER) and you will be well on your way to washboard abs in no time!!
15 WAYS TO LOSE BELLY FAT
1-Keep cortisol hormone low! This is a fat storage hormone that is released during stress. Ways to keep it low: Get enough sleep, decrease stress, and avoid crash diets.
2-Don’t just diet. Exercise increases metabolism while cutting calories slows down metabolism. Do both!
3-Add muscle. Full body strength program 3 days a week. As we age, we lose muscle mass which slows down metabolism.
4-Interval training 2-3 times a week. High intensity for short bursts is better for burning fat than steady exercising.
5-Boxing. Great for core and abs. Try Les Mills Body Combat class. The best!!
6-The more weight bearing the exercise the more belly fat you’ll burn. Examples are running, eliptical machine, dancing, and basketball. Non weight bearing exercises are swimming and bicycling.
7-Post workout meals. Consume a combo of protein and carbs immediately after a workout.
8-Improve posture. Do pilates.
9-Cardio after weights. Burns more fat than doing cardio first.
10-Work back exercises and ab exercises. Performing counter muscles will help strengthen both and improve posture and back pain.
11-Drink water. People who drink more water, consume less calories.
12-Eat every 3 hours. Maintains steady energy levels so you don’t crash and binge.
13-Cut out sugar. Major stressor and increases fat storage in the body.
14-Chew your food thoroughly. Aids in digestion.
15-Eat quality whole grain carbs.
Whew! That was long. Got all that? Here is the WOD!
Complete AMRAP (as many rounds as possible) in 10 minutes for each set of exercise
20 sit ups
20 lunge switches
200 m run (1/2 a lap)
20 tricep extension
20 mountain climbers
20 side lateral raises
20 side lunges
200 m run (1/2 a lap)
20 walking planks
20 tick tock abs
The best advice!
Have a great day! I’m so grateful for Good Food and Friends*