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

 

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High Knees:

1 Minute
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Burpees:

20 Reps

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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!

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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!

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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!}

In case you missed it…

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MORE Back to School Printables!

So, yesterday I posted some First Day of School Printables {view post HERE!} Within an hour I was totally  inundated with requests for “Chalkboard First Day of School Printables” Well, I love you guys so I could help but oblige! Thank you all so much for loving my printables as much as I do! 🙂

Here you go! This printable pack includes PK-12th as well as a just plain my first day of “school” – this will be perfect for your ‘cool’ preteen/teen! 🙂

FDDOWNLOAD PRINTABLE PACK HERE!

I hope you enjoy these! Please continue sending me printable requests!

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Back to School Printables!

Today I have TWO different Back to School Printable packs for you! I can’t believe summer is over! Wow, that went fast didn’t it!

The first set:

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DOWNLOAD NOW!!!

 

Whether you Homeschool, Private School or Public school these are perfect for taking pictures of your kids on their first day of school. My kiddos look forward to the “first day of school” pictures every year! {Download the whole pack and print what you need! Save until next year!}

The second set: Back by popular demand!

Back to School

DOWNLOAD NOW!!

These are fun little keepsakes for your little ones {and bigger ones} I posted these last year and they were so popular that I decided to add an all new “last day of school” These will be so fun to see how your kiddos have changed in just one year! {Download the whole pack and print what you need! Save until the end of the year and beyond!!}

Keep your eyes out next week for all NEW Lunch Box Note Printables!

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Ready for a Challenge?

30days

I love thirty-day challenges. They’re perfect for anyone who’s busy and/or short on time!! Well, with today being August 1st it’s the perfect time to start a 30 day challenge…or two!

Over the past few weeks I have created a number of different printables in anticipation for the upcoming release of my “30 Day Challenge Fit and Healthy Pack” on September 1st! Although the Fit and Healthy Pack is not completed, I decided to share a few of the printables for ALL SUBSCRIBERS to enjoying for the month of August!!

Included in the 30 Day Challenge Sampler:

sample

  • 30 Day Squat Challenge
  • 30 Day Plank Challenge
  • 30 Day 10,000 Step Challenge

S30CSquat Challenge:

Challenge yourself by adding additional squats daily. You will feel fit and strong…not to mention your favorite jeans will fit better…or better yet, you’ll need a new pair!

P30CPlank Challenge:

Strengthen your core by starting with a 20 second plank and working up to a 4 minute plank! Increase your strength and stamina, and rock a strong toned core at the same time!

S1030C10,000 Step Challenge:

Challenge yourself daily by getting in more steps then you did the day before. Aim for 10,000 each day! {Challenge yourself but, it’s ok if you don’t hit 10,000 every day}

Print out all or just one! Use these printouts over and over by either laminating or putting in a clear page sleeves {hint: use a dry erase/wet erase markers to mark off completed days!}

SUBSCRIBE!

 

DOWNLOAD 30 Day Sampler HERE!

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Drop it like its Squat! 30 Day Squat Challenge!

On of my favorite workouts is doing Squats! I don’t know why…maybe it’s because I KNOW that they are really doing something…you know that ‘hurts so good’ feeling!

30 Day Squat Challenge!

{30 day squat challenge is based on the basic body weight squat}

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Click for FREE printable!

{hint: Laminate printable, using a wet erase marker mark off each completed day! Once you have completed at 30 days simple wipe and start again when you want!}

I want to take this moment to encourage you! It IS OK if you can’t drop your squat as deep as the images below! Go as low as you can, don’t push you self…YOU WILL GET THERE! Even with horrible knees!!

Want more?!?!? Here are 8 awesome squats you’ll want to add to your daily routine!

#1 Body Weight Squat

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Stand as tall as you can with your feet spread shoulder-width apart.

(A) Lower your body as far as you can by pushing your hips back and bending your knees.

Pause, then slowly push yourself back to the starting position. (B)

#2 Body Weight Jump Squat

slide3-bweight-jump-squat

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.

(A) Dip your knees in preparation to leap. 

(B) Explosively jump as high as you can.

When you land, immediately squat down and jump again. (C)

#3 Pistol Squat

slide4-pistol-squat

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.

Raise your right leg off the floor, and hold it there. (A) Push your hips back and lower your body as far as you can.

Pause, then push your body back to the starting position. (B)

#4 Wide Stance Barbell Squat

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Hold the bar across your upper back with an overhand grip. (A)

Perform a squat with your feet set at twice shoulder width. (B)

#5 Barbell Stiff Squat

slide6bbell-siff-squat

Hold the bar across your upper back with an overhand grip.

Before you squat, raise your heels as high as you can (A) and hold them that way for the entire lift. (B)

#6 Braced Squat

slide7-brace-squat-1

Hold a weight plate in front of your chest with both hands, your arms completely straight. (A)

Perform a squat while holding the weight in place. (B)

#7 Dumbbell Split Squat

slide8dbell-split-squat

Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.

Stand in a staggered stance, your left foot in front of your right.

(A) Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can.

(B) Switch legs and repeat.

#8 Goblet Squat

slide9-goblet-squat

Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.)

(A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees.

(B) Pause, then push yourself back to the starting position.

Thank you to Women’s Health Magazine for this great workout! If you aren’t familiar with this magazine you NEED to check it out!

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Bible Study & Prayer Journal Printable Freebie {limited time}

CPOver the last month I have a ton of emails asking for specific printables…many of those requests included bible study printables. I love writing notes to my self in journals when I’m studying the bible. The problem is that I end up have 10 different journals. I wanted to create something that could easily go into a basic three-ring binder. What a particularly love about this set is that you only print what you need for each study! For example when doing a bible study such as SheReadsTruth you know from the beginning how many days/week the study lasts! I also reacted prayer request and praise pages! I feel like it is really important to have both. Sometimes we can become…well…hopeless when it come to prayer requests, this is a fallen world we live in and we see it and live it every day. Having the praise page will help us stay grounded when it seems all hope is lost, we can look at all the praises! In fact for me personally this week has been one of those times. ConqI have also included a lovely printable to keep us grounded as well! Romans 8:37-39 something I go back to time and time again. There is so much love, hope and comfort in these verses! We are more than conquerors and NOTHING can separate us from the love of Jesus! {paraphrase and emphasis mine} Before Downloading please SUBSCRIBE!

Download Bible Study and Prayer Journal

Upcoming printables

  • Family Planner
  • Meal Planner {HUGE reader request}
  • plus homeschool printables

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Free 2013-2014 Homeschool Planner AND Meal Planner!!!!

Do to extremely high download volume this file may take a few minutes to download! Thank you! 🙂

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The 2013-2014 Homeschool Planner is ready for download…Finally!

I had originally planned to have it ready available at the end of June or early July {and I know you were too…my inbox was slammed with “will you be posting your new planner soon”}…but that was not to be…our computer crashed and I lost pretty much everything! Including the updated and easier to use planner…so…I had to start from scratch and cram like nobodies business. I did it! I have to be honest I like this one SO much better!

Something new this year is a yearly planning grid broken down into weeks {I’ll teach you how to put it together is a later post} I have been using to grid for years…and Im not sure why it wasn’t included last year. Also there are two page monthly pages! Subject objective/plan pages {yay for keeping all your children and subjects organized!} Week at a glance! And, the ever important holiday list!!!

A brand new feature {you asked for it…no joke, I got over 200 messages asking if I would add a…..Meal Planner! I have used a meal planner my entire life! I have mentioned it in the past but just in case you didn’t know: I’m the youngest of NINE! When I was born my oldest sister was 20. My oldest niece is only 14 months younger then me. There was a point that ALL of us were under ONE roof…my parents, my eight siblings, my sisters husband and two daughters…yep my mom had to regularly feed 14 mouths on a very small budget. Over the years she has shared her tricks, one of which is planning, planning, planning. We plan by the year, season, month, week and day. It takes a little time but it is so worth it!

So what do you need?

One 2 inch binder {or two if you are only printing on planner or would just prefer to keep them separate }

Clear page sleeves {why? First off the pages will last WAY longer since you don’t have to use a hole punch. Second, they will stay protected. The main reason….because you can use wet erase markers…I love this especially for the weekly school itinerary!}

White Cardstock for printing

Printing?

There are a few options:

You can either print at home or upload to a print place like FedEx Kinkos. {Since I highly recommend printing on cardstock printing at home might be the cheaper option}

I hope you enjoy this as much as I have!

Oh YES I will be posting some how to’s…Maybe even a webisode or two!!

To get your FREE download please SUBSCRIBE to The Life in Bloom!

HomeschoolPlanner

Homeschool Planner DOWNLOAD

HomeschoolPlanner

Meal Planner DOWNLOAD

 

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