So I had to take a break from the work out regiment for health reasons but as soon as I got the go ahead from the doctor I was back at it! The month I wasnt allowed to workout, I gained *gasp* 10 extra lbs. Now while this chick LOVES herself a sexy, voluptuous woman, on my tiny 5'2 frame I didnt look sexy or voluptuous... more like an oompa loopma. So not the business! So with the help of my trusty trainer, and a little extra will power I am back on track to a whittled waistline. Then I figured, if I am struggling with the extra unwanted lbs Im sure many of my loyal followers are to. So I am making a workout diary, as well as an eating regiment to document my progress and give you inside tips on how to drop that extra weight in a healthy and lasting manner. Enjoy!!
WORK OUT #1
warm up:
Run up and down a flight of stairs 20 times
Each time you reach the top of the stairs do 10 squats
Stretch your legs and butt for 5 minutes
work out:
60 seconds of butt kicks (in place)
60 seconds of high knees (in place)
60 seconds of alternating lunges
* repeat entire section 3xs*
10 burpees
(jump in air w/arms extended over head, bend down placing hands on floor, shoot legs back in push up position, complete one push up, jump legs forward towards your hands, stand up- that completes one burpee)
Hold plank position for 20 seconds
Still holding plank position lift right leg- hold for 20 seconds
Replace right leg and lift the left leg- hold for 20 seconds
While being on all fours (in doggy stlye position) grab a 5-10lbs weight with right hand. Squeeze elbow to rib then straighten arm backward towards butt, bend at the elbow and bring hand back towards face. That counts as one. Repeat this 10xs then switch to left side
*repeat this section 3xs*
sit ups:
50 regular sit ups (remember to keep your core tight and think of your belly button pushing into your spine)
100 bicycles
50 to the right (put legs in regular sit up position and reach left arm towards your right knee)
50 to the left (reach right arms towards left knee)
20 butt lifts- your legs straight in the air and your back completely on the ground, Using your lower abs lift your butt about two inches off the ground and slowly back down. That completes one.
30 supermans- laying on your stomach w/ your hands over your head raise your chest off the ground as high as you can then slowly release your chest back to the floor. That completes one.
Stretch:
Take 10-15 minutes after the work out to stretch your arms, quads, hamstrings, butt, stomach and back. This is important to get long, lean, dancer limbs! Plus it increases flexibilty and its always fun not only to look so hot that your boyfriend's dick about pops out of his pants, but to make his eyes pop out when your leg somehow makes its way over your head. Just saying...
Ok ladies it is time to get ourselves sexy, healthy and happy! I dont want to hear bitching about the workout I just want to see results! I am going to start a workout video blog diary so we can sweat it out together. Take before, during and after pictures so you can see the results for yourself and share them here! Lets encourage eachother and be one anothers support system! Write back, post pics, or for those brave few, post videos of yourself working out. You will be surprised with your results if you stick to working out and eating right (with cheat days of course). Make mama proud! Food regiment coming soon. Kisses...
xoxo
B
WORK OUT #1
warm up:
Run up and down a flight of stairs 20 times
Each time you reach the top of the stairs do 10 squats
Stretch your legs and butt for 5 minutes
work out:
60 seconds of butt kicks (in place)
60 seconds of high knees (in place)
60 seconds of alternating lunges
* repeat entire section 3xs*
10 burpees
(jump in air w/arms extended over head, bend down placing hands on floor, shoot legs back in push up position, complete one push up, jump legs forward towards your hands, stand up- that completes one burpee)
Hold plank position for 20 seconds
Still holding plank position lift right leg- hold for 20 seconds
Replace right leg and lift the left leg- hold for 20 seconds
While being on all fours (in doggy stlye position) grab a 5-10lbs weight with right hand. Squeeze elbow to rib then straighten arm backward towards butt, bend at the elbow and bring hand back towards face. That counts as one. Repeat this 10xs then switch to left side
*repeat this section 3xs*
sit ups:
50 regular sit ups (remember to keep your core tight and think of your belly button pushing into your spine)
100 bicycles
50 to the right (put legs in regular sit up position and reach left arm towards your right knee)
50 to the left (reach right arms towards left knee)
20 butt lifts- your legs straight in the air and your back completely on the ground, Using your lower abs lift your butt about two inches off the ground and slowly back down. That completes one.
30 supermans- laying on your stomach w/ your hands over your head raise your chest off the ground as high as you can then slowly release your chest back to the floor. That completes one.
Stretch:
Take 10-15 minutes after the work out to stretch your arms, quads, hamstrings, butt, stomach and back. This is important to get long, lean, dancer limbs! Plus it increases flexibilty and its always fun not only to look so hot that your boyfriend's dick about pops out of his pants, but to make his eyes pop out when your leg somehow makes its way over your head. Just saying...
Ok ladies it is time to get ourselves sexy, healthy and happy! I dont want to hear bitching about the workout I just want to see results! I am going to start a workout video blog diary so we can sweat it out together. Take before, during and after pictures so you can see the results for yourself and share them here! Lets encourage eachother and be one anothers support system! Write back, post pics, or for those brave few, post videos of yourself working out. You will be surprised with your results if you stick to working out and eating right (with cheat days of course). Make mama proud! Food regiment coming soon. Kisses...
xoxo
B
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