1. Barbell lunges (25lbs)

2. Bent over BB rows (25lbs)

3. BB chest press (20 lbs)

4. Dumbbell bicep curl (2x5lbs)

Performed as circuit 4x12 reps and no rest.

My shirt was drenched after. Love when that happens!

Ran 7 miles in the streets of my neighborhood as part of my training. It’s amazing how good running can make you feel.

Always warm up before your exercise routine, especially on your designated resistance training days. You should already be sweating by the end of it. If we get a decent sweat going, the more we will sweat throughout the duration of our workout. Here is a 4 minute warm-up guaranteed to make you sweat!

Time: approx. 4 min. (16 10s:5s intervals)

1. 10 sec high knees at max effort

2. Squat down to lay flat on belly, 5 sec rest

3. Hop back up and repeat step one  and 2 (until time is up)

Increase intensity: Add 1 push-up before 5 sec rest

There are 3500 calories in a pound of fat. Start burning! Set your weekly goals.

(via tubbytotiny)

Found this browsing Womenshealth.com: 

http://www.womenshealthmag.com/dumbbell-side-bend?workout=25656

Fairly simple that anyone can do to help improve their midsection. Give it  try, what do you have to lose? Other than inches off your waist… ;)

1 min: jog in place

2 min: body weight squats

2 min: polymetric squat jumps

2 min: push-ups

2 min: lunges

2 min: ab plank

2 min: jumping jacks

2 min: mountain climpers

2 min: abdominal cycles

2 min: crunches

1 min: stretch

note: if you don’t know how to perform a move try looking it up on youtube.com for a demo

General ideas:

-Watch free workouts online (try woman’s health.com)

-Purchase own mat and equipment (barbells, jumprope, etc.)

-Dedicate at least 30 minutes a day (make it a routine)

-Warm up before you workout (get a light sweat going)

Cardio:

-Jogging in place, high knees, butt kicks, etc..

- Step aerobics (use chair, books, other objects)

- Grapevines (youtube for demo)

- Jumping Jacks

Arms & chest:

- Push-ups

- Triceps dips using desk or chair

- Tricep lifts & bicep curl

Legs & butt:

- Squat jumps

- Forward lunges

- Leg lifts

- Step-ups

Core:

- Sit-up, crunches

- Planks, side planks

- Twist crunches

- Chair knee lifts

Back & Shoulders

- Back extension

- Swimming planks

-Wall push up

- Shoulder press

1. You will have more peaceful and restful sleep

2. Enhance mood levels and calms “reacting” impulses

3. Strengthen your bones

4. It can be an escape from school, work, etc…

5. Improves posture, makes clothes fit better

6. Decreases appetite for junk food (more self-control)

7. Make wiser food choices

8. Reduces emotional steam, eliminating stress

9. Allows for occasional indulgences

10. TO STAY HEALTHY