Abs, Arms & Booty {June Printable Calendar!}

Wow! I almost can’t believe I’m saying this but…It’s JUNE!

Last month I received a ton of emails from you guys asking me for a printable calendar with more than one muscle group focus. In the past I’ve posted “30 day ab” “30 day squat” calendars, which are great when you are working one muscle group hard. Well, you asked for it and now your wish has been granted! In May I created this what I think is a pretty awesome June calendar and it covers more than one muscle group!! Who’s ready for some Arms, Abs & Booty!

Something that love about this calendar is that it isn’t overwhelming and daunting to look at, it’s something that you can do all at once or break down throughout the day {however I do recommend doing it all at once} I also really love how this turned out {I love pink and gray} In fact I love this so much I think this is something that I’m going to run with monthly, I’m already getting so ideas for a July calendar!! So without further ado here is the June Workout Calendar!!

*print or save below. It’s a PDF so you can save it on your phone {I like to save PDFs on my iPhone in iBooks!} For this particular calendar I did print it out!

calJUNEAbs, Arms and Booty Calendar DOWNLOAD!

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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}

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  • 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}

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  • 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}

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  • 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}

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  • 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}

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  • 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}

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  • 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!}

In case you missed it…

gfwbtt

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My Favorite “Quickie” Workout!

Got an extra 10-15 minutes and a wall? Fill that time with this workout! Psst…its great for any fitness level! Who doesn’t want to tone their Belly, Thighs and Butt?

Why do I love this workout so much?

It has 3 different levels {easy, regular and hard} You don’t need any equipment…well, except a wall! It targets deep muscles but is quick! Ummm you do it barefoot!! Enough said 🙂

You’ll notice that it recommends doing it 4-5 times a week and two sets each time you do it. This is a recommendation and feel free to do it more or less…you know your body and your fitness level. ALWAYS do what you are comfortable with!

I do this workout {2 sets of each move} 2 times a day in the morning and the late afternoon most days. {This workout is part of my 4 week weight loss plan and after 7 days I am down 4.5 pounds!}

no-squats-belly-butt-thighs-workout

Get the Printable

Thank you Prevention for the great printable! For more great workouts and tips visit their site!

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