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!}

In case you missed it…

gfwbtt

Take a few minutes to Connect with me

Bloglovin | Facebook | Pinterest | Twitter Subscribe

sigg1 copy
dis

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!}

In case you missed it…

gfwbtt

Take a few minutes to Connect with me

Bloglovin | Facebook | Pinterest | Twitter | Subscribe

sigg1 copy
dis

LIVEexercise.com Review and Membership GIVEAWAY!!!

NGNELast month I shared a little bit about LIVEexercise {you can check out that post here} Today I’m beyond excited to share more about LIVEexercise with you!!

I want to take a few minutes and answer some questions that you might have about LIVEexercise starting with…

What’s LIVEexercise?

First of all LIVEexercise is AWESOME. It’s a online community of trainers and workout partners! These men and women are completely dedicated to making healthy living accessible for EVERYONE regardless of fitness level, body types, ages or location. In addition they are also dedicated to making all of this affordable regardless of your income level!

LiveExercise’s personal trainers are absolutely the best in the world!

10562617_723315367731429_8499035580581290787_o

The workouts are really LIVE which means no retakes or  make up artists. I love the raw realness of these trainers, they are like friends, no judgement, no disappointment, they are there to encourage, push and support you because they really care! All workouts are filmed and broadcast in real-time from the LIVEexercise studios in Boca Raton Florida.

What kind of workouts does LIVEexercise post? Whoa, there are a ton! Like I mentioned above, LIVEexercise is dedicated to making workouts for EVERYONE regardless of fitness level, because of this there are several different categories…take a look…

WO

Like I said WHOA!

Here is a quick look at one of my FAVE workouts so far! I love it! I love Heather! View a clip from Episode 488 HERE!

How do I use LIVEexercise? The 3000+  will be totally  useless if you know how to use them. That’s why LIVEexercise has a onboarding” process. This on boarding process will help guide you towards the workouts and programs that are best for you!

screeninstructionsThere are a series of questions to help you find the perfect fit for you, such as:

What Level are you? choose from:

  • Beginner
  • Intermediate
  • Advanced

What is your Goal? choose from:

  • Build Muscle
  • Lose Weight/Fat
  • Increased Mobility
  • Performance
  • Tone and Tighten

What will you use? choose from:

  • Bodyweight
  • Resistance Bands
  • Treadmill

After answering these easy questions you will get suggestions based on your answers! Fool proof!

What if I miss a LIVE workout? No worries! As soon as the “live” shows are finished they are available on demand for replay, you also can view all past workouts in the archives! How cool is that! NEVER miss a workout because you’re late!

Can LIVEexercise really help me meet my fitness goals? Yes! LIVEexercise is there to support and cheer you on! When you workout with trainers you watch them push and struggle, they are right there with you! There ‘s something about that that just makes you want to push on! If you are dedicated to your fitness and want to make a change you will be encouraged knowing that the trainer ALWAYS shows up to work out with you and you will want to do the same.

I’m really busy and don’t have a lot of time to workout, can I still use LIVEexercise? No problem! YES you can! There are full-length classes that last between 30 and 50 minutes but, some take as little as 10 minutes! They are awesome and intense!

What kind of Equipment with I need? When you view the the LIVEexercise workouts you will notice that they often require Resistance Bands. LIVEexcerise LOVES resistance bands because they are compact, cheap, durable, and super effective. Get an amazing set of Resistance Band from Bodylastics HERE! I recommend the Max Tension XT set! You can also pick some up at any local store {including Wal Mart & Target}

What’s the cost?

VS

“LIVEexercise was developed with one goal in mind, to produce follow along at home workouts that would rival or surpass the best workouts at the gym or anyplace else. We call them at home workouts, but you can really do them anywhere! Since you can stream these incredible routines via the internet, you can also do them on the road, at the park, in an airport, the choice is yours.”

Why do I personally LOVE LIVEexercise? There are two main reasons. The first reason is the “On Demand” option! I have three kids, I’m a homeschool mom, I’m a full-time blogger…I’m busy 24/7, but I cannot and will not forfeit my health {I’ve done that enough in the past and it left me tired, feeling bad about my body and overweight} The On Demand options ensure that I will NEVER miss a workout, because let’s face it things happen and change our plans all the time. I’m able to pull up my favorite workouts, or the next episode in my program whenever I want…it might be 5 am or midnight, but I’m doing it!

The second reason is the fact that I can do all these awesome workouts in the comfort of my own home! I have friends who absolutely love the gym, and that’s great, but that is NOT me! I have never enjoyed going to the gym {regardless of my weight} I know that I’m not the only one who doesn’t care for the gym. There are a number of reasons as to why so many women specifically do not like the gym, including insecurity. When you go to the gym and you are uncomfortable it can be difficult to get a good workout in because of how you feel. That is NOT the case with LIVEexercise! You are at home, which means you can do your workout whenever and wherever!

Are YOU ready to LIVEecercies?

Here are a few ways to get connected with LIVEexercise:

Sign Up!

Right NOW you can get 2 Weeks FREE – all access!

You can WIN IT

I have partnered with Robyn at LIVEexercise to Giveaway 3 Months FREE of LIVEexercise!!!! Click Below to Enter!

enterhere

 

Enter the LIVEexercise Giveaway!

*Giveaway will run from 8/10/14 – 8/18/14  A winner will be selected 8/18/14 – contacted via email friday 8/19/14 *U.S Residents

Special Thank You to Robyn and LIVEexercise for this FANTASTIC Giveaway and the wonderful graphics! 

disclaim

sigg1 copy

 

17 Minutes to Fit!

unnamedIt summer! Yay! Are you like us, spending your days swimming and enjoying the awesome warm weather? If so, you are probably finding it difficult to fit in a great workout! Look no further! Here are three awesome workouts {Abs,Arms and HIIT} that will have you feeling fit! The best part? It will only take 17 minutes! Oh and be sure to have a bottle of water nearby! You’ll need it!

 5 Minute Standing Abs

5 minutes to tighten your abs and get some rockin definition. Do all the moves standing! Grab a dumbbell or a book {or no weights} and feel the burn!

 5 Minute Arms

Got 5 minutes? Grab a set of five-pound dumbbells and join celebrity trainer Astrid McGuire and feel the burn!

7 Minute HIIT

Get ready for a seven-minute, high-intensity workout! All you need it a mat and chair! You will sweat through these 12 moves.

 

Find more awesome workout videos from POPSUGAR Fitness!

sigg1 copy

**I am NOT affiliated with POPSUGAR and I was NOT compensated for this post. This is based upon my personal thoughts and opinions

What in the heck it a “Tabata” Workout?

tab

Have you noticed that a LOT of people are talking about “Tabata Workouts” these days. In fact after I posting this Tabata workout, my inbox has been flooded with questions…the main one being “What the heck it Tabata?

Sooo… What the Heck it Tabata?

Tabata training is one of the most popular high-intensity interval training {HIIT – I’m sure you have been seeing HIIT everywhere too!}. It’s eight rounds consisting of  a burst of ultra-high-intensity exercise for 20-seconds followed by a very brief 10 second rest. You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can do pretty much any exercise you want like,  squats, sit ups or pushups. I strongly recommend exercises that work large muscle groups. Using Kettlebells for your Tabata is awesome too! It only takes four minutes to complete a Tabata circuit, but don’t be fooled, those four minutes will push your body to the limit. IT’S AWESOME!

How about a little bit of history?!

A Tabata is referring to a particular type of workout. It’s called a “Tabata” because the founder of the technique is Dr. Izumi Tabata. The training is designed to give participants maximum results in a short period of time.

If the Tabata workout seems “new” to you, there is a reason for that, Izumi Tabata didn’t do his study until 1996. He’s study was very small study and consisted Olympic-level speed skaters! Tabata had these Olympic level athletes work out six days a week for four minutes. But these weren’t just your average mundane workouts these were hardcore…during those four minutes, the athletes, while on bikes would pedal as fast as they possibly could with heavy resistance for 20 seconds, rested for 10 seconds, and repeated for eight rounds total. As a result, the skaters had somewhat increased aerobic capacity but a 28% boost in their anaerobic capacity! WOW!

The Tabata Workout:

The Tabata workout lasts only four minutes, but is one of the longest four minutes of your life…but SO worth it!

The structure of Tabata:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete eight rounds

Tabata is great if you need to get a quick workout in, if you need to improve speed, if you need more endurance or if you just want to switch things up a bit!  Add Tabata to your fitness routine you WILL get results. The Goal is at the end of 20 seconds you want is to be very winded, tired and uncomfortable, no matter how you get there, as long as it’s safe {see caution below!}TAbb

A Caution:

Tabata is very fast-paced this means you may be more prone to injury. Please make sure you’re in totally control of the exercises you’re doing and ONLY do exercises that are right for you! This may mean you are only using 5 lbs when the work out calls for 15…that is OK! You WILL get there! If you are not in control the likelihood of injury dramatically increases.

A few of my FAVORITE Tabata Workouts!

 

1f501ea23983e3e757d6fdc97da6093a

cute-stars

2667ee58fada7ec52d937e6acfd97eec

cute-stars

bc09bbc710ab5d215d8ab11827e19859

cute-stars

109a5cc8fd141eb20b1cc6f6736361bd

Don’t Forget it is ONLY 4 minutes and then you can rest! I found when I push myself to my breaking point, I feel like I accomplished so much more!!!

Do you love TABATA? What’s you favorite Tabata workout!

References and sources for this post include:

Pumps&Iron, active.com {All workouts where found on Pinterest – Unfortunately most of the workouts where image pins without corresponding website.}

sigg1 copy

 

 

Do you LIVEexercise?

logo

AT HOME WORKOUTS PROVEN TO TRANSFORM YOUR BODY, FAST!

Are you ready to get results? Well, the at Home Workouts on Liveexercise will deliver! Choose from over 3000 complete, follow along videos, with new episodes added every week.

2weekfreeThe workouts are amazing and include:

  • Abs
  • Arms
  • Legs
  • Kickboxing
  • Yoga
  • HIIT
  • Kettlebell
  • Treadmill
  • MMA

There are even targeted workouts for 

  • Muscle Building 
  • Fat Burning 
  • Toning 
  • Men 
  • Women
  • Kids
  • Awesome right!? PLUS there are 30,60 & 90 day complete workout programs! Basically it’t like having an amazing gym and trainer in your home without the high monthly cost! 

FAQ:

Q: Why should I join LiveExercise?
A: Liveexercise makes exercise convenient and super effective. We literally have workouts for almost every goal. Even better we have a super supportive community. Studies show that working out with a partner will improve your chances of success. When you join LiveEx you will automatically gain workout partners from around the world.

Q: What if I’ve never worked out before?
A: After numerous requests, we created several entry-level programs to gradually ease you into the tougher Liveexercise workouts. Check out our Launchpad, Tread lightly, Dumbells 101 or TX2 series to get started.

Q: I have bad knees can you help me?
A: Yes! If you have instability issues with knees or are limited by an injury, our 10-minute knee workouts are the perfect fit. They are designed to strengthen your knee joints safely and effectively.

Q: What is the cost comparison of LiveExercise to a gym?
A: Gyms can be expensive. In addition to the membership fees there are all of the costs that are associated with traveling to the gym. Liveexercise enables you to workout right from your living room for one flat monthly fee.

VS

Q: How do I get started?
A: Getting started is easy. Simply sign up and then click on the “Click Here to Get Started” button below! 

 

clicktostart
sigg1 copy