Here is my first workout video. I have to admit that it’s not easy to talk to the camera trying to explain what I’m doing… because there is no response and therefore, I’m not sure whether or not I covered everything. Now, that said, warm up & stretch and do this workout 2 or 3 times. There are 2 options: perform there exercises 1) using weights or 2) don’t use any weights and just do your best – it’s hard as is anyway 🙂 Good luck!!! Feel free to leave me comments and let me know what you think.
Great Abs workout and video :)
Posted in Fitness, VIDEO Workouts, Workouts
Tagged abdominals, abs, ankle weight, crunch, dumbbells, effective, exercise, Fitappy, fitness, home workout, video, weight loss, workout
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A little cardio workout on a busy day…
Another day in front of a computer. It’s difficult to find a few minutes to exercise when there is so much work that needs to be done! Here is good news: Get up every now and then, for example on your bathroom breaks, and devote 1 minute to do the following:
1. Jumping jacks for 30 seconds
Simple squads – 30 seconds
2. Stationary running –High knees (bring your knees as high as you can) – 30 seconds
Stationary running –Butt kick (heels kick your butt 🙂 ) – 30 seconds
3. 10 high jumps– lift your knees high while jumping (be light on your feet!)
If you can, lift some weights for 1 minute – I did biceps curls for 30 sec on each side while checking my email.
Repeat the circuit again….
This isn’t much but you’ll feel so much better at the end of the day.
Posted in Fitness, Workouts
Tagged bicep curl, exercise, Fitappy, fitness, jimping, jumping, jumping jacks, jumps, legs, outdoor workout, running, weights, workout
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Evening walk – 20 minutes
I finally finished filming a short video of a few effective exercises for great abs! Filming it was very fast but editing can be challenging – especially when you do it for the first time and learn all the tricks as you go along 🙂 So that was my yesterday’s workout since I didn’t write anything about it. My diet hasn’t been precisely strict this weekend so I’m postponing taking my weekly measurements till Tuesday. Today, I haven’t exercised yet but I hope I’ll go for an evening walk. After all it’s Sunday!!
Arms and shoulders short workout
It was another very busy day for me but I managed to go for a shot hike and enjoy some afternoon sun. Later in the afternoon I exercised briefly and, guess what, I started shooting that abs workout video I promised yesterday. It will be ready for your weekend workout 🙂 Anyway, here is a workout for today. It’s short but if you use heavier weights it can be really effective. Grab a pair of dumbbells and lets begin. Remember, the heavier the weight, the better workout you’ll get; but you have to be able to do all repetitions!! So don’t exaggerate. I used 12 pounders
FIRST CIRCUIT – cardio warm up
1. One push up and one burpee – 10 reps
2. Jump rope – one minute
Repeat 3 times — or do it just once (if you are more into toning)
SECOND CIRCUIT – arms & shoulders
1. Biceps curl – 15 reps
2.Shoulder press – 15 reps
2. Triceps kickback – 15 reps
Repeat it 3 times
It’s very simple, short and if you use appropriate weights you should feel it tomorrow
Posted in Fitness, Workouts
Tagged bicep curl, burpee, exercise, Fitappy, fitness, home workout, jump rope, push up, shoulder press, triceps, weights, workout
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Abs in just a few minutes
I have been really busy, therefore not much time for exercising. Nevertheless, I’m not using this as an excuse to avoid working out; on the contrary, I made my exercises short and more intense. I used dumbbells and ankle weights. I think this workout is so cool that I’m willing to prepare a short video to share it with you- but that will have to happen on the weekend 🙂
Exercise:
1. Basic crunch – 20 reps. Hold a medium weight on your chest. I had one 6 pounds dumbbell
2. Reverse crunch – 20 reps with 2-3 pounds ankle weights
3. Bicycle – 20 reps with ankle weights
4. Basic plunk – hold for 1 min ( or at least 45 sec.)!!
Take a minute to stretch your abs and repeat the circuit again. Don’t forget to breath! Don’t hold the air- exhale. I didn’t take any pictures to demonstrate but I promised you the video so step by in a few days
Interesting facts about diet: Start drinking tea and eat more proteins! A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe antioxidants (called catechins) found in tea provide the boost. Our bodies need protein to maintain lean muscle. Keep that in mind next time you prepare a snack.
Posted in Diet, Fitness, Workouts
Tagged abdominals, abs, ankle weight, crunch, diet, dumbbells, exercise, Fitappy, fitness, home workout, plunk
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Butt and legs workout (short BUTT intense)
We had a really beautiful weather in Los Angeles today: Warm and sunny. Perfect for hiking, therefore I visited my favorite trail in the morning. In addition, I did a short exercise circuit in the a afternoon. It was short but intense. I worked with 10 pound dumbbells and also used ankle weight for a second round. That really burned my muscles. For sure I will feel it tomorrow. I visited my friend in the evening and ate 5 small cookies wrrrr…They were soo good….. I couldn’t resist. I know I should have had just one or two. Oh well, I will pay for it tomorrow.
Exercise: Warm up and stretch (especially your legs)
1. One minute jump rope – to warm up your legs and joints
2. Chair steps – 15 reps each leg
3. Standing hip extensions – 25 reps each leg
4. Pelvic raises on one leg – 15 reps on each leg (if this is too hard, put both feet on the ground)
5. Floor hip extensions – 25 reps each leg
Repeat this circuit one more time. If you really want to get you butt kicked (like I did ), use ankle weights for standing hip extensions and pelvic raises.
Cool down and stretch your legs
Posted in Fitness, Workouts
Tagged butt, dumbbells, exercise, Fitappy, fitness, hip extensions, home workout, legs, pelvic raises, toning, weight loss, weights
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Day 2 – Full body workout
It was a hard day for me. I felt hungry all day. I ate some fruits and drank water. Nevertheless it was difficult. But the beginnings are always challenging, therefore I’ll try my best to push through 🙂
Exercise: Full body workout – difficulty depends on the weight of dumbbells. Workout time: 25-30 min
Warm up and stretch;
- 1 minute jump rope; skip any way you want
- bicep curls / shoulder press combo – 15 reps
- Triceps kickback – 14 reps
- step forward lunges – 10 on each side
- push ups – 10 reps
- Basic crunches – 25
Have some water and repeat everything 2 times.
Cool down and stretch
Posted in Fitness, Workouts
Tagged crunch, dumbbells, exercise, Fitappy, fitness, home workout, lunge, push up, shoulder press, toning, triceps, weight loss, weights, workout
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CHALLENGE #1 – TAKE SMALL STEPS TO ACHIEVE BIG GOALS!
Here is my very first challenge: Lose 5 pounds and lower body fat content by 2-3%. Deadline: February 15th
Not much of a challenge, right? Well, I have to start somewhere. I’m aiming very low because I want to successfully complete my first task. It’s much easier to accomplish a few smaller goals than shoot right away for impossible! My real goal, however, is to be disciplined! Yes, Disciplined! I want to stay motivated, work out at least 5 times a week, eat right and write short reports. I hope this will inspire others to jump on board with me.
Workout for today: Warm up and stretch. 
Walk fast for 4 minutes and run for 1 minute. Repeat that 6 times. First 2 running rounds should be easy but 3rd, 4th and 5th I sprinted. Cool down for another 5 minutes. Very mild Sunday workout – just enough to get me started. Running intervals are short (just 1 min) because I ran uphill on a trail. Below is a picture from a top of Beacon Hill in Griffith Park, the place where my trail ended.
Posted in Fitness, Workouts
Tagged Beacon Hill, Fitappy, fitness, Griffith Park, hike, hiking, Los Angeles, outdoor, outdoor workout, run, running, trail, uphill, workout
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Well, here I am!
I have to congratulate myself on getting started! I have been thinking about it for WEEKS!!
Within a next few days I will be designing and sharing my workout plans with everyone! If you think you are “not-in-shape” but feel unmotivated to workout…well, together we can do something about it 🙂
I need a few days to organize my thoughts…. and will be back with my first challenge!
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FITAPPY - Lift and Jump 