10 Day Ab Challenge {with printable}

Back by Popular demand after an overwhelming request!! Updated slightly from last year’s summer 14 Day challenge, this Ab challenge will consist of 5 moves and last 10 days. Let’s get this Challenge started…ABS
10daychallenge

DOWNLOAD 10 Day Ab Challenge

Wanna do more than 10 days? Just increase moves by 5 reps until you reach your desired challenge!

How to do the moves:
Reverse Crunches
Reverse_Crunch
  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.
Russian Twists
Weighted_Twist1
  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.
Heel Touches
Alternate_Heel_Touchers1
  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.
Plank
Plank1
  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.
Bicycle Crunches
Bicycle_Crunches_Air-Bikes
  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

Please take a few minutes to Connect with me

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10 Day Booty Challenge

 Be sure you follow and subscribe because this series will also include: 10 Day Booty, 10 Day Arms, 10 favorite pre/post workout stretches and more!

booty

Booty Challenge | Day 1

20 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 2

25 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 3

30 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 4

35 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 5

40 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 6

45 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 7

50 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 8

55 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 9

60 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 10

65 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

How to do the moves:

Squats

Bodyweight_Squat1
  1. Stand tall with your feet shoulder-width apart with arms extended straight out
  2. Lower your body as far as you can go
  3. Slowly push yourself back to the starting position
  4. Repeat

Donkey Kicks

Donkey_kicks1

 

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

Bridge

Hip_Raise1
  1. Lie face up on the floor with your knees bent and your feet flat on the floor
  2. Raise your hips so your body forms a straight line from your shoulders to your knees
  3. Lower your body back to the starting position
  4. Repeat

Walking Lunges 

Bodyweight_Walking_Lunge1
  1. Step forward with your right leg
  2. Shift your weight to your right foot
  3. Without pausing, step your left leg in front of your right
  4. Repeat

Jump Squat

Jump_Squat1
  1. Stand with your feet wider than hip-width apart, toes pointed slightly out
  2. Press through your heels to jump as high as you can off the ground, swing your arms behind you
  3. Immediately go into the next jumping squat until you have reached the desired reps

Missed the Ab Challenge? No worries here it is!

AB

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner head over and give them some love!}

Take a few minutes to Connect with me

Instagram Facebook | Pinterest | Twitter Subscribe

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DIS

 

10 Day Ab Challenge

Back by Popular demand! Updated slightly from last year’s summer 14 Day challenge. This summer it’s going to be a 10 Day Challenge! Be sure you follow and subscribe because this series will also include: 10 Day Booty, 10 Day Arms, 10 favorite pre/post workout stretches and more! Let’s get this Challenge started…

 

AB

Ab Challenge | Day 1

20 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

20 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 2

25 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

25 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 3

30 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

30 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 4

35 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

35 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 5

40 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

40sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 6

45 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

45 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab Challenge |  Day 7

50 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

50 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 8

55  Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

55 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 9

60 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

1 Min Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 10

65 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

1 Min 5 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

How to do the moves:

Reverse Crunches

Reverse_Crunch
  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.

Russian Twists

Weighted_Twist1
  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.

Heel Touches

Alternate_Heel_Touchers1
  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.

Plank

Plank1
  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.

Bicycle Crunches

Bicycle_Crunches_Air-Bikes
  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

Take a few minutes to Connect with me

Instagram Facebook | Pinterest | Twitter Subscribe

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DIS

 

FlipBelt Review – BEST Fitness Accessory EVER!

FlipBeltLogoGreenWbyLevelTransBG6
I have a question for you! How do you carry all your fitness essentials when you go out running, walking, hiking or biking? Have you tried everything, like,  arm bands, fanny packs or even putting stuff in your socks? Yeah, I’m right there with you! Do you often just leave everything at home {except your phone or mp3 player}?

unnamedLet me introduce you to the BEST Fitness Accessory EVER – The FlipBelt!! Have you heard of FlipBelt? Well, if you haven’t let me enlighten you.

BEFORE I got on, be sure you SUBSCRIBE because I will be giving one away in a few weeks!!!!!!

FlipBelt is a cool stretchy waist band, that you can either wear on your natural waist or hips, but it’s more than just a colorful waistband, it has 4 little slits for you to put your stuff in! Everything fit snugly and stays safe and sound inside.

How does it work? It’s as easy as 1-2-3

  • Put your FlipBelt on – Either at your hips or waist, I prefer my hips
  • Put all your ‘stuff’ in your FlipBelt – I take my iPhone and headphones, I.D, cough drops to help with dry mouth, check card or cash just in case, chapstick and keys
  • Flip it over your FlipBelt – By flipping it over the little pocket slits will no longer be facing out but towards your body making it nearly impossible for you items to fall out!

They have 8 fantastic colors to choose from!

Screen Shot 2014-08-06 at 9.30.45 PM

If you spend any time at The Life in Bloom you will not be surprised to know I picked hot pink! Once it arrived I couldn’t wait to use it! Unfortunately, our city was having a horrible windstorm {seriously horrible damage all over the city, uprooted tree…CRAZYNESS!} I wasn’t about to head outside. The bad weather ended up being perfect because I discovered you can wear FlipBelt for ANY activity you are doing! After I put my FlipBelt on I started my playlist and put my phone in one of the pockets and flipped it. I proceeded to do, crunches, a HIIT workout, squats, standing abs, weights and stationary biking. I was SO impressed with FlipBelt it didn’t move it stayed perfectly in place. Since then I have walked, hiked and ran with it, I even have done my Battle rope workouts with it and each time I have gotten the same stay put results!!

FLIP

the “FlipBelt” printed on the belt is a reflector!!!

Is it comfortable with all that stuff in it?

IMG_3957Yes! That was honestly on of my very first concerns. Would I be running and be getting jabbed by my keys the whole time? That was not the case. The material that FlipBelt is made from is thick and double layered! Although the fabric is double layered it is extremely easy to turn up and down volume on my phone without stopping and taking it out!

What I LOVE about FlipBelt:

  • Awesome Colors {I love my hot pink!}
  • VERY comfortable
  • Machine washable
  • Very Easy to put on and take off
  • Stay put and snug on hips
  • The price point of $24.99
  • Perfect to wear while running, hiking, biking, and pretty much any activity including just playing with the kids
  • Reflective Lettering {you can wear it in either the front or the back!}

A few things I wouldn’t put in my FlipBelt {since these items are very small they could find a way to slip out}

  • Coins
  • Jewelry {like wedding ring or earrings

My final thoughts

If you are a runner, hiker or bicyclist, you NEED a FlipBelt! I’m totally and completely in love with mine…in fact my hubby would is a long distance runner wants one REALLY bad! I will continue to use my FlipBelt during all my fitness activities…I might even get another color, when my hubby orders his…hmmm, but what color? I highly recommend you get one!

Want to win one? I will be giving a FlipBelt away in the next few weeks! 

Be sure you SUBSCRIBE so you don’t miss out!

Please always make sure you have I.D with you {always make sure someone knows where you are going.}

It is VERY important to me that EVERYONE no matter who you are that you ALWAYS take I.D with you. This stems from tragedy when I was 3. I still vividly remember hearing the phone ring, then my mom screaming. My beautiful cousin Judy went for a bike ride, while on the road she was fatally hit by a car. She didn’t have any I.D on her {all she took with her was her garage door opener} so it wasn’t until her husband came home from being away on business and couldn’t find her and reported her missing, that’s when the tragic story unfolded. The police tried to find where she lived, and went up and down the street with the garage door opener, but it didn’t work. As you can imagine from then on my mom ALWAYS made sure that we always had some kind of I.D on us when we would go walking or hiking. I realize that this is a sad story, but I want to stress the importance of having I.D on you for all your outdoor activities.

disclaim

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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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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!

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

Do you LIVEexercise?

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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 
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  • Men 
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  • 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.

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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! 

 

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