I put together a short video for women who want to get back in shape after having a baby. Included there exercises, should help you lose weight and tone your entire body by targeting abs, arms, glutes, legs & thighs muscle groups. However, some exercises are difficult and as I mentioned in the video: remember to consult your physician before performing those exercises. You need to get your doctor’s clearance because your body must be ready for exercising and that takes WEEKS! The workout is pretty straight forward and self explanatory in a video. Good luck!
In addition, when you’re ready, I also recommend my ‘Super Cardio Workout – Jump rope & Lunges’ This fantastic set should help you lose weight, and lunges are great for shaping you butt, legs and thighs.
This new, amazing workout will help you sculpting and shaping your butt, thighs, legs and arms. It’s easy and effective! Some exercises might seem difficult at first, but push yourself and do as many reps as you can. Trust me, it well get easier the next time you’ll do it. Try it out and you’ll feel it, and very soon you will see the results 🙂 Good luck!
I think I’ve been doing very well. My diet hasn’t been the greatest, but I do work out a lot! No wonder I feel hungry all the time! Anyway, today I ran outside- about 2 miles and then I did some weight lifting and worked my upper body- nothing crazy, I just used some light/med weights. It’s getting very nice and warm outside and I feel more sympathetic towards jogging; I used to hate it, now it’s just another workout routine that makes me sweat 🙂 Try it!
This workout is designed for people who want to do some cardio and don’t like exercising with weights, or simply want to take a day off from lifting. The exercise video is very simple and straightforward, However, it’s important to follow a few simple guidelines listed below.
Lunges are great for your butt, thighs and legs. Doing lunges strengthens gluteal muscles, quadriceps muscles, hamstrings: the semitendinosus, the semimembranosus, and the biceps femoris. A long lunge emphasizes the glutes whereas a short lunge emphasizes the quadriceps. Here is how to do them:
LUNGES – Step forward with one leg and lower your upper body down, bending your knee; go down until your bottom knee almost touches the ground. You should have about two to two and a half feet between your feet. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground. Push up thru the heel and step back to starting position. It is very important to keep your upper body vertical. SIDE LUNGES – Standing straight up step out to the right side and lunge bending the knee. Keep the knee behind the toe and chest up. For better balance, keep your hands in front of you. or on your hips. As you stand up press through the heel of you foot as you push up from the lunge to engage your glutes. Breakdown:
1. Jump rope – 30 sec.
2. Lunges: right leg- 45 sec (or 10 reps.)
3. Jump rope – 30 sec.
4. Lunges: left leg – 45 sec (or 10 reps.)
5. Jump rope – 30 sec.
6. Side lunges – right side – 45 sec (or 15 reps)
7. Jump rope – 30 sec
8. Side Lunges – left side 9 45 sec. (or 15 reps)
9. Jump rope – 30 sec.
10. Jump Lunge switches – 30 sec.
I came up with a new idea to hike every weekend or at least every other weekend, and every time it has to be a different trail. This will allow me to visit many different parks/ locations in my area. Today I drove to Deukmejian Wilderness Park in Glendale. It is a beautiful park and much greener then Griffith Park because there was a little creek on the bottom of a canyon. Because of that, the park seems to be very “alive”. You can hear and see animals, and there are many colorful flowers and plants, including poison oak! The trails are nice: some of them are in the canyon and some offer gorgeous views overlooking the valley! I hiked there for about 2 hours but unexpectedly, it got so cold and windy that I decided to go back and revisit the park possibly next weekend 🙂
Today I did something I haven’t done in a while: said hello to a treadmill 🙂 I’ve had a lot of work lately, and I fell a little behind in my readings so I took some of that material with me to a gym. I read for about 30 min. while walking fast on an incline, and then I ran for about 10 min. I concluded everything with about 20 min of abs workout. I’m glad I did some cardio because this is something I should be doing… and more 🙂 Anyhow, today’s exercises were simple and easy, and since I still have piles of reading I think I will be repeating this type of “combine” workout again soon.
Here is my latest workout. It shows you how to firm up flabby & jiggly arms. Perform this workout 2-3 times a week. Do it twice or combine it with my other upper body workouts targeting arms and shoulders. After a few weeks, or if the exercises feel too easy, increase the weights.Here is the breakdown:
1. BICEP CURLS – try using minimum 2 pounds weights and do 10 to 20 reps per set.
2. OVERHEAD TRICEPS EXTENSIONS – use heavier weights; and do 10 to 20 reps.
3. ARMS HALF-CIRCLES– use medium to light weight. Great exercise for your arms. Works your biceps, deltoids and inner parts of your arms.
4. TRICEPS PUSH- BACKS/PULSES – great for your triceps. Don’t forget to twist your wrists upward. Do at least 20 reps.
5. SIDE BICEP CURLS – use medium to heavier weights. Do 10 to 20 reps.
6. TRICEPS KICKBACKS – use medium weights; bend down slightly, hold your chest up and back straight. Keep you shoulders steady and kick back you weights. Do 10 to 20 reps.
7. PUSH UP – do it on your knees. Keep your elbows close to your sides and point them back (not to the side). Do 10
8. INSIDE PUSH UP – point you hands toward each other and push your elbows to the side. 10 reps
9. FLOOR CHEST PRESSES – Use weights of your choice. DO 1- to 20 reps
10. TRICEPS OVERHEAD PULL-OVERS – use medium to heavy weights. Keep your hands above your head and only bend your elbows. Try holding your elbows close to your head.
I guess, I have been spending my weekends hiking – including this one:) I can’t complain about that part because I simply love it! I had a lot of work this past week, so getting out of the city seemed like the best solution. I hiked in a desert mountains. Although, the weather was fantastic in LA, on a higher altitude it was very cold and windy. I actually ended up wearing a jacked the whole day. Nevertheless, I put many miles on my boots.My legs and butt are sore…
I have been working on another video, which should be ready tomorrow, so step by to check it out.
Here is the thing: no matter how much, how long and how intense your everyday exercising is, you won’t be able to see any results unless you maintain appropriate diet!!! Period!. It’s been my issue since I came back from New York. I eat more than I should and then I torture myself on a treadmill or hiking in the mountains or something else. I need motivation on that end 😦 Anyone has any tips??
Today I focused my entire workout just on abs! It was short but hard. I started with some cardio segment. I warmed up with a 2 min. round on a jump rope and 30 sec. mountain climbers. Later I did 2 sets of abs exercises. To make it as hard as possible, I used weights and ankle weights for most of them. Here is a breakdown:
1. Basic crunch on a swiss ball – 20 reps with weights
2. Obliques crunches on a ball – 20 on each side
3. Reverse crunch – 15 reps
4. Bicycle – 20 reps with weights
5. Leg lifts – 20 reps
Hi there, this workout will help you to shape up your upper body for summer! I tried to put together a few simple exercises that will work out upper body muscle groups 🙂 Remember, if at some point it becomes easy – just grab heavier weights and do it again. You should be sweating!! Good luck!
FITAPPY - Lift and Jump 