14 Days to Totally Toned {CARDIO} AND printables

ttgfwbWell it’s Friday which means that today is the last installment of 14 Day to Totally Toned! Over the last week we focused on arms, legs, butt and abs…Today is cardio! Below is a cardio style circuit workout!

Before starting 14 Days to Totally Toned {Arms} , 14 Days to Totally Toned {LEGS} , 14 Days to Totally Toned {BUTT} and 14 Days to Totally Toned {ABS} do the cardio circuit below! After completing your desired sets of Arms, Legs, Butt and Abs finish your workout with another round of this Cardio Circuit!

CARDIO

Just a few things before we get started:

  • Push your body, but know your boundaries make sure all workouts are being done safely
  • Increase or decrease reps to fit your fitness level

Rest 10-20 seconds between each

Jumping Jacks: 

1 Minute

 

15min-jumping-jacks_300

 

 

 

High Knees:

1 Minute
0909-standing-leg-lift

 

 

Burpees:

20 Reps

1203-squat-thrust

 

Jump Rope:

1 Minuteendurance-jump_300

Now we have workout for each part of the body including a cardio workout!

So here’s my challenge! Starting Next Monday, September 22 and Ending October 6th go through each workout daily in any order that you choose, using the cardio as a workout primer and a workout finisher!

Here’s an example of what a workout might look like:

  • Cardio Circuit
  • Abs
  • Arms
  • Butt
  • Legs
  • Cardio Finisher (it’s the same work out it’s just at the end)

By sticking to this killer plan we are going to have some fantastic results! {I’ve gotten a lot of questions about how many sets should be done…my answer? That is totally up to you if you!} I’m going to do it once in the morning {while the kids are eating breakfast} then a second time in the evening after the kids are in bed. If doing it twice doesn’t work for you that’s totally okay! You’re going to get killer results if you do this one time a day!

Below are some printables to help assist you in this 14 day challenge!

The 14 Days to Totally Toned Calendar! This is a perfect way to help you stay on track!  Check off each workout after you complete it! Click image to download the full size printable!

calsm

DOWNLOAD NOW!

Here is the 14 Day to Totally Toned Cheat Sheet! Either print this out or save the pdf on your phone or tablet! This way you will have a access to all the workouts no matter where you are! Click image to download the full size printable!

cheatSheetsm

DOWNLOAD NOW!

Be sure to share your results using hashtag #14daystotallytoned & #thelifeinbloom {twitter @thelifeinbloom} I can’t wait to hear! I will post my results October 7th!!!

{Special Thanks to Women’s Health ,Women’s Heath UK , Health & Real Simple for the great images and POPSUGAR for their always amazing workout videos!}

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14 Days to Totally Toned {ABS}

ttgfwbIt’s Thursday…can you believe we are just a day shy of the weekend? Guess what? It’s time for the second to last installment of 14 Days to Totally Toned! Today is all about Abs. Whether you want to have defined abs or you want to shrink you mid section this workout will help!

After you complete your first round of 14 Days to Totally Toned {Arms} , 14 Days to Totally Toned {LEGS} AND 14 Days to Totally Toned {BUTT} transition straight into the workout below.

ABS

Just a few things before we get started:

  • If you have or think you have Diatiasis Recti STOP and read this post…read if you aren’t sure!
  • Push your body, but know your boundaries make sure all workouts are being done safely
  • Increase or decrease reps to fit your fitness level

Reps and Sets below are personal suggestions – Do what is right for you – Pick from 2 sets/2x a day {this is what I do}, 1 set/2x a day or 1 set/4x times a day. Work at your level!

Bicycle Crunch:

20 reps{each side}/2 sets {repeat twice a day}

fit-body-bicycle-crunch-400x400

  • Lie on your back with bent knees and feet on floor
  • Hands behind your head, fingers laced
  • Lift left foot off the floor until left knee points toward ceiling
  • Extend right leg, lifting it slightly off floor. Exhale slowly
  • touch right elbow to left knee; lower to starting position.
  • Repeat on right side, touching left elbow to right knee.

Oblique V Ups:

20 reps{each side}/2 sets {repeat twice a day}

0912-oblique-v-up

  • Lie on your left side, legs angled 30 degrees from your hips.
  • Rest your left arm on the floor and put your right hand behind your head
  • Lift your straight legs off the floor, bringing your torso toward your legs
  • Return to start
  • Repeat until Desired Reps then switch sides

Dumbbell Side Bend:

 {use the right weight for you if – Dumbbells can be substituted for Kettlebells – omit dumbbells all together if desired}

20 reps{each side}/2 sets {repeat twice a day}

7cbfc055e6d6ea6a4410301844621431

  • Hold a pair of dumbbells at your sides, arms straight
  • Tighten Abs
  • Without twisting your upper body, slowly bend to the left as far as you can, lowering the weight toward your left knee
  • Pause, then slowly return to an upright position.
  • Repeat, bending to the right
  • Repeat

 

Torso Twist:

{with or without Dumbbell/Kettlebell}

20 reps{each side}/2 sets {repeat twice a day}

1106-mv-standing-core

  • Standing with your feet hip-width apart
  • Hold a dumbbell/kettlebell straight out in front of your chest
  • Tighten Abs
  • Rotate your arms to the left as far as you can
  • Pause, then rotate to the right
  • Repeat

 

Wood Chopper:

20 reps{each side}/2 sets {repeat twice a day}

04f4abe311697cf809e3ce398cd0f09c

  • Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your left thigh
  • Keeping your arms straight, swing with speed and force the weight above your right shoulder as you straighten your legs
  • Reverse the movement slowly
  • Repeat until desired reps when switch sides

Mountain Climber:

20 reps{each side}/2 sets {repeat twice a day}

4_super_charge_fitness_workout_body_weight_17oung4-17ounhm

 

  • Begin in a push-up position, hands flat on the floor and below your shoulders, legs extended behind you. Your body should be straight.
  • Bend your right leg and bring it in toward your chest
  • Straighten it and return to starting position.
  • Repeat by Alternating legs

Reverse Crunch:

20 reps/2 sets {repeat twice a day}

abs-reverse-crunch_300

  • Lie on your back and extend your arms out to the side, or keep your hands behind your head if that’s more comfortable
  • Raise your knees and feet so they create a 90-degree angle.
  • Tighten abs and lift your hips off the floor with control; your knees will move toward your head
  • Try to keep your knees at a right angle. Inhale and slowly lower.

Only have 5 minutes? Try out my favorite POPSUGAR standing Ab workout!

Directions: Do each workout {including video} 2x a day for the next 14 days

{Special Thanks to Women’s Health ,Women’s Heath UK , HealthReal Simple for the great images and POPSUGAR for their always amazing workout videos!}

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14 Days to Totally Toned! {BUTT}

ttgfwbWow! The week is already half over! So far this week we have covered Arms, Legs and now its time to tone that Butt! Below I have added some of my all time favorite butt workouts as well as a newer one {the Kettlebell Swing} I’m really excited about this workout and I hope you are too!

After you complete your first round of 14 Days to Totally Toned {Arms} AND 14 Days to Totally Toned {LEGS} transition straight into the workout below.

BUTT

Just a few things before we get started:

  • Feel free to leave out and workouts that require a kettlebell if you do not have one
  • Push your body, but know your boundaries make sure all workouts are being done safely
  • Increase or decrease reps to fit your fitness level

Reps and Sets below are personal suggestions – Do what is right for you – Pick from 2 sets/2x a day {this is what I do}, 1 set/2x a day or 1 set/4x times a day. Work at your level!

Plié Squats:

20 reps /2 sets {repeat twice a day}

hot-body-yoga-4

  • Stand with your legs wider than shoulder width apart and toes turned out
  • Put your hands on your hips
  • Lower your body until your thighs are parallel to the floor
  • Slowly push yourself back to the starting position
  • Repeat

Kettlebell Swing: {If you do not have a Kettlebell you can leave this one out}

20 reps/2 sets {repeat twice a day}

kettlebellswing1

  • Hold kettlebell by handle with both hands
  • Swing kettlebell between legs act like you are trying to hit yourself in the butt
  • Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height
  • Allowing gravity to assist, swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • Immediately go into another swing, bringing kettlebell to chest height

Hip Raises:

20 reps/2 sets {repeat twice a day}

1203-hip-raise

  • Lie face up on the floor with your knees bent and your feet flat on the floor
  • Raise your hips so your body forms a straight line from your shoulders to your knees
  • lower your body back to the starting position

Single Leg Hip Raise:

20 reps {each leg} /2 sets {repeat twice a day}

mov2_puente_pierna_womenshealth

  • Lie face up on the floor with your left knee bent and your right leg straight.
  • Raise your right leg until it’s in line with your left thigh
  • Push your hips upward, keeping your right leg elevated
  • Slowly lower your body and leg back to the start position
  • Complete desired reps
  • Switch legs

Walking Lunges: {with or without dumbbells}

20 reps {each leg} /2 sets {repeat twice a day}

walking-lunge

  • Step forward with your right leg
  • Shift your weight to your right foot
  • Without pausing, step your left leg in front of your right
  • Repeat the lunge with your left leg in front.

Clam Shell:

20 reps {each leg} /2 sets {repeat twice a day}

1203-clamshell_0

  • Lie on your left side on the floor, with your hips and knees bent 45 degrees
  • With heels together raise your right knee as high as you can without moving your pelvis
  • Return to the starting position
  • Complete desired reps
  • Switch legs

Donkey Kicks:

20 reps {each leg} /2 sets {repeat twice a day}

Donkey_kicks1

  • Start on your hands and knees
  • Keep your core tight and back flat
  • Raise 1 leg and keeping knee at 90 degrees
  • Push that leg as high as you can in the air
  • Lower back down
  • Repeat

Directions: Do each workout {including video} 2x a day for the next 14 days

{Special Thanks to Workout LabsWomen’s Health & Women’s Heath UK!}

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14 Days to Totally Toned! {LEGS}

ttgfwbHey Guys! Welcome to the next installment of 14 Days to Totally Toned! Are your arms burning from yesterday? Mine are…it hurts so good!

After you complete your first round of 14 Days to Totally Toned {Arms} transition straight into the workout below.

I know you are excited to know what we are working out today, I have a full inbox to prove it 😉 The wait is over…LEGS! Its confession time…I LOVE LOVE LOVE squats so I’m beyond excited about todays workouts!

LEGS

Just a few things before we get started:

  • Feel free to add a dumbbell or kettlebell to increase difficulty
  • Push your body, but know your boundaries make sure all workouts are being done safely
  • Increase or decrease reps to fit your fitness level

Reps and Sets below are personal suggestions – Do what is right for you – Pick from 2 sets/2x a day {this is what I do}, 1 set/2x a day or 1 set/4x times a day. Work at your level!

Squats {you can make your squats more challenging by holding a dumbbell or kettlebell}

20 reps/2 sets {repeat twice a day}

exercises_finals

  • Stand tall with your feet shoulder-width apart with arms extended straight out
  • Lower your body as far as you can go
  • Slowly push yourself back to the starting position

Jumping Squats:

20 reps/2 sets {repeat twice a day}

1207-lean-toned-1

  • Stand with your feet wider than hip-width apart, toes pointed slightly out
  • Press through your heels to jump as high as you can off the ground, swing your arms behind you
  • Immediately go into the next jumping squat until you have reached the desired reps

Lunge Kicks:

20 reps each leg/2 sets {repeat twice a day}

hamstretch2

  • Step back with your right foot and lower into a reverse lunge
  • Push down through your left heel and kick your right leg in front of you as you straighten your left leg
  • Repeat all by alternating legs

Wall Sit:

1 Minute {repeat twice a day}

 

5-bob-harper-exercise-moves-wall-sits-lgn-48440412

  • Stand with your head and back against a wall
  • Feet shoulder-width apart 12-18 inches from the wall
  • Keep your arms at your sides
  • Lower your body into a squat position until your thighs are parallel to the floor
  • Hold for 1 minute or as long as possible

Step Ups:

20 reps each leg/2 sets {repeat twice a day}

step-up

  • Stand in front of a step or bench and place your left foot on the step
  • Tighten abs and Push your body up until your left leg is straight
  • Return to start and alternate legs

*make sure your step, bench or chair is sturdy and that there is no chance of falling.

Directions: Do each workout {including video} 2x a day for the next 14 days

{Special Thanks to Women’s Health – Women’s Heath UK & Women’s Day for the great images!}

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14 Days to Totally Toned! {ARMS}

ttgfwbHey guys! It’s Monday…Ok, so I’m gonna be honest with you…this is not least favorite day, it always seems so hard for our family to come back from a weekend and have a good groove on Monday, you know what I mean? I have friends that I absolutely adore Mondays and I try…but alas Mondays and I remain at odds.

So I decided to try once again to make friends with Mondays and start challenge  today!  I want to introduce you guys to Gettin Fit with Brit’s 14 Days to Totally Toned!
Join me for the next 5 days as we focus on different parts of the body and cardio! I decided to focus on a different topic each day rather than share them all at one so that you can have time to incorporate each into your already existing daily workout routine! I even have some fun printables for you guys at the end of the week!!

So let’s get started with Monday: Arms

ARMS

Just a few things before we get started:

  • Use the weight that is right for you. Don’t get over zealous and use a weight that is a lot different then what you are used to, work up to a heavier weight.
  • Feel free to mixed it up with your weights for different moves {it’s ok if you use 10’s for bicep curls and 25’s for deadlifts. Do what is comfortable for you at your current fitness level
  • Swap out dumbells for kettlebells {when applicable}
  • Increase or decrease reps to fit your fitness level

Reps and Sets below are personal suggestions – Do what is right for you – Pick from 2 sets/2x a day {this is what I do}, 1 set/2x a day or 1 set/4x times a day. Work at your level!

Diamond Push Up {or Triangle Push Up}:

15-20 reps/2 sets {repeat twice a day}

triangle_push-up__medium_4x3

  • Get in the push-up position with your hands close together under your chest making a diamond with your thumbs and index fingers
  • Lower your body as far as you can to the ground
  • Press back up.
Bicep Curls:
20 reps/2 sets {repeat twice a day}
1104-biceps-curl.jpg
  • Hold a pair of dumbbells at your sides, palms facing forward
  • Bend your elbows and curl the weights toward your shoulders
  • Slowly lower the weights back to the starting position, straightening your arms completely.

Arm Circles:

20 reps/2 sets {repeat twice a day}

15min-arm-circles_300

 

  • Hold your arms straight out to the sides with palms facing up.
  • Circle forward 15 times
  • then backward 15 times.
  • {optional}Flip your palms so they face the floor and repeat the sequence
Deadlift to High Pull {psst – I like to use a Kettlebell for this!}:
20 reps/2 sets {repeat twice a day}
1204-deadlift-highpull.jpg
  • Hold dumbbells in front of your thighs, palms facing your legs, feet hip-width apart
  • Lean forward and lower your torso until you are almost parallel to the floor
  • Push your hips forward to return to standing
  • Pull dumbbells up to your chest.
  • Return to start
Triceps Extension {psst – I like to use a Kettlebell for this!}:
20 reps/2 sets {repeat twice a day}
1204-triceps-extension.jpg
  • Hold dumbbell head with both hands and lift the weight overhead, arms straight above your head
  • Bend your elbows to lower the weight slowly behind your head
  • Straighten your arms returning to start
Chest Press and Fly
20 reps/2 sets {repeat twice a day}
lift more_final
  • Lay down with your back stability ball, holding dumbbells at your chest, palms facing each other
  • Push the weights straight up
  • Open your arms wide, lowering the weights out to the sides
  • Reverse move returning to start
Plank:
1 Minute {repeat twice a day}
1010-plank-glute-squeeze
Starting at the top of a pushup position,
bend your elbows and lower yourself down until your body straight line.
 hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. Focus on form: Don’t drop your hips or raise your butt.

OPTIONAL: Don’t forget my favorite 5 minute Arm workout from POPSUGAR!

Directions: Do each workout {including video} 2x a day for the next 14 days

{Special Thanks to Women’s Health & Women’s Heath UK  & Real Simple for the great images and POPSUGAR for their always amazing workout videos!}

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