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YouTube link.
Tuesday, November 26, 2013
Saturday, November 2, 2013
Britney Spears (Year 2000) workout
90 minutes/4x a week
Warm up: 10 minutes on cardiovascular machine (treadmill, stationary bike, etc) at a medium pace.
Abs: 50 crunches, 50 bicycle twists, 50 hip raises
Strength Circuit: Use weights to work on arms, chest, back, and lower body. Bicep curls, tricep kickbacks, and fly exercises and presses.
Abs: 50 crunches, 50 bicycle twists, 50 hip raises
Strength Circuit: Use weights to work on arms, chest, back, and lower body. Bicep curls, tricep kickbacks, and fly exercises and presses.
Abs: 50 crunches, 50 bicycle twists, 50 hip raises
Strength Circuit: Use weights to work on arms, chest, back, and lower body. Bicep curls, tricep kickbacks, and fly exercises and presses.
Abs: 50 crunches, 50 bicycle twists, 50 hip raises
Back to Cardio & Abs: 30 minutes of jogging on treadmill or elliptical machine
Abs: 150 crunches, 150 bicycle twists, 150 hip raises (Do each 3 times)
Yup that’s a total of 1950 ab exercises…how else do you think Britney looked so hot?!?!?!
Last but not least…STRETCH! And maybe take a yoga or pilates class on one of your off days.
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Inner Thigh Workout Videos
Pop Pilates: Inner Thigh Intensity:
Drive By Inner Thighs Challenge:
Inner Thigh Clarity Challenge:
Denise Austin: 5 minute Inner-Thigh Workout
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Thigh Gap Workout (Short)
Level: Moderate
30 Squats
30 Lunges
30 Leg Lifts (on both sides)
30 Calf Raises
30 Scissor Kicks
10 min Run
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Pilates for Legs and Butt
Targets: Mostly the outer thighs and glutes, as well as your abs (for support).
This workout is gentle on your joints and can be done by almost anyone.
*Once you go through the whole routine, switch legs.*
This workout is gentle on your joints and can be done by almost anyone.
*Once you go through the whole routine, switch legs.*
Lay on your side with your hips stacked. Both legs straight. Hover your top leg at hip height
(this is your starting position for all exercises).
Point foot and toss leg up. Flex foot and lower.
Repeat 15x
From starting position, flex foot and kick in front of you. Bend the knee and pull your foot to your knee as you point. Extend the leg back. Sweep leg through starting position.
Repeat 10x
Then reverse, beginning with the kick back.
Repeat 10x
From starting position, point and turn out your feet. Bend the knee and pull in your foot, knee turned out.
Straighten the leg and lower.
Repeat 10x
Then reverse, starting with the kick up.
Repeat 10x
Hover your leg in starting position and make little circles with your legs.
15x each direction
Bend both legs to a 90 degree angle to your body. Turn in your top leg and try to touch your knee to the floor. Extend and straighten your leg up and behind you.
Repeat 10x
Hold leg up in back. Flex foot and pulse leg up.
Repeat 15x
Turn top leg in and try to touch your knee to the floor. Open the knee up and touch your toes behind your other foot.
Repeat 15x
Kick your leg in front of you. Bring leg up and point to the ceiling. Lower slightly behind you. Sweep leg to the front again. Like you are drawing a big circle with your leg.
Repeat 10X
Then reverse, starting with the leg back.
Repeat 10X
Cross leg over and stretchhh
Now do the other leg!
Booty Burner
Burn up and perk up that booty with this workout!
Back Lunges, switching legs
Repeat 20x
Reverse Lunge into Donkey Kick
Repeat 15x on each leg
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| Begin with back lunge. Drop back knee to floor and take front leg through into a back donkey kick. Return leg to the front and return to lunge position. Stand up and pick up the back leg, knee to chest. |
Dead lifts
Repeat 15x on each leg
Single Leg Butt Bridge
Repeat 15x on each leg
Donkey Kicks, straight leg
Repeat 20x on each leg
Tighten That Booty
35 Butt bridge lifts
20 Cross back lunges with knee lift, alternating legs
30 Back lunges OR 20 Split jump lunges
20 Side lunges with rotation, alternating sides
15 Modified side plank leg lifts, each side
Fit Fab Abs
30 sec Plank
60 sec Reverse Crunches
45 sec Up-Down Plank
60 sec Leg Lifts
30 sec Side Plank (Right)
45 sec Russian Twists
30 sec Side Plank (Left)
Lean Legs Pyramid
20 Squats
30 Lunges
40 Toe Touches
50 sec Wall Sit
100 Jumping Jacks
50 sec Wall Sit
40 Toe Touches
30 Lunges
20 Squats
ToneItUp.com
I Love My Arms
10 Push-ups
20 Dips
30 Bicep Curls
40 sec Plank
50 Knee Tucks
(Plank position, alternating knees to chest)
40 sec Plank
30 Bicep Curls
20 Dips
10 Push-ups
30 Day Crunch Challenge
Day 1: 20 crunched
Day 2: 25 crunches
Day 3: 30 crunches
Day 4: rest
Day 5: 40 crunches
Day 6: 45 crunches
Day 7: 50 crunches
Day 8: rest
Day 9: 60 crunches
Day 10: 65 crunches
Day 11: 70 crunches
Day 12: rest
Day 13: 80 crunches
Day 14: 85 crunches
Day 15: 90 crunches
Day 16: rest
Day 17: 100 crunches
Day 18: 105 crunches
Day 19: 110 crunches
Day 20: rest
Day 21: 120 crunches
Day 22: 125 crunches
Day 23: 130 crunches
Day 24: rest
Day 25: 140 crunches
Day 26: 145 crunches
Day 27: 150 crunches
Day 28: rest
Day 29: 160 crunches
Day 30: 165 crunches
Bonus-
Day 31: 170 crunches
Butts and Guts
10 reverse lunges (10 on each leg)
10 flying lunges
20 pulse squats
10 jump squats
10 plies
10 plié jumps
20 glute bridges
20 glute bridge pulses
45 sec plank
20 bicycle crunches
30 sec side planks (both side)
15 leg lifts
15 hips up reverse crunches
10 leg lifts and hips up combo
Count Up-Count Down
10 squats
20 tricep dips
30 butt kickers
40 jumping jacks
50 crunches
40 high knees
30 bird dogs
20 sec plank
10 pushups
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