Arm Workout

 Some quick and fairly easy arm exercises you can do everyday to get your arms toned.

Do one a day 6 x a week for ripped arms.

*images from twitter

2014

HAPPY NEW YEAR - may this be your healthiest and happiest yet!!!!

I decided after Blogmas I would take a little break just until New Years and WOW what a New Years, anyone else still feeling a bit tired? No just me... ok.

I hope you all had a lovely night and have a good list of "New Years Resolutions", I know I have, that we all hope we'll keep this year.

This post is just a "to let you know what's happening". 
So I will be sticking to posting every other day - 

Monday - fitness

Wednesday - catch up

Friday - beauty/fashion

Sunday - food

(mostly healthy with the occasional treat)

I hope this is ok with you guys as I want to be posting as much as possible without going back into Blogmas mode.

My posts will go up early in the morning on post days so those of you who wake up early and like to read blogs, or workout, or cook can see my blog before work/school/the day/whatever it may be.

What they will be:

Fitness:
Each Monday I'll post different posts relating to fitness. This will include workouts, mini workouts, diets, DVD reviews and more.

Catch up:
So this will be my "Mid-Week Rambles" which consists of me talking about my life, other people's lives, the news and whatever else has occurred in that week. 
I'm not certain yet but I may also do reviews as well, first impressions, long term review etc. 

Beauty/fashion:
This will be about make up or fashion or anything beauty related. I'll do tutorials, likes/dislikes, look-books, reviews and more.

Food:
Every Sunday I will post a healthy recipe (most of the time) that will help you on your quest for healthy balanced lifestyle. As I am a fussy eater I will make sure they taste delicious (this will be judged by me and my family) and look appealing because we all know "you eat with your eyes".

So I hope you will enjoy reading my blog this year as well as having a lovely and prosperous 2014 and I will see you next Monday!

Blogmas Day 17

Christmas Workout!!

Keep slim over the festive season with this all over body workout:

Rules: 50 reps of each exercise, in between each exercise 50 star jumps

Equipment: body bar/mat/5kg/6kg,big ball/step

image from google

C - cross leg press up (normal press up but with one leg resting on the other)

H - hammer curls

R - reverse crunch (legs at 90 degrees then raise bum)

I - inner thigh throw/catch squeeze with ball (place big ball between legs and squeeze legs together then apart)

S - step ups

T - tricep dips

M - med ball twists (or weight)

A - ab cycles

S - squat jumps (or static squat if too hard)


W - weighted side bends

O - overhead ball extension (big ball between legs, lower legs bring then up, grab ball left over head whilst lowering legs then bring everything up and transfer ball back to between legs)

R - rowing with body bar (or weight again, rowing technique rather than twist)

K - knees in and out (sit on floor legs out in front, lift feet off ground and bring knees into the chest then back out)

O - overhead body bar (or two weights) reverse lunge 

U - upright row

T - the plank (50 seconds on side, 50 seconds on front, 50 seconds on other side)

Glutes On Fire

For your glutes to have the ultimate workout keep reading because this post will have your legs and bum burning. 

So as always start off with a dynamic warm up.

1)
Start with 10 squats then 10 squat jumps. Repeat sequence 5 times.

2) 
Next lie down with legs bent and go up onto your shoulders (i.e. in a bridge position) and squeeze your gluteus (i.e. your bum) 100% (as hard as you can) then release slightly and snap back to 100% (pelvic tilts). Do this for 1 minute. 

3)
Then repeat step 2 with one leg straight in the air and with the other foot (which is on the ground) come onto your tippy-toes. Do for one minute then repeat on the other leg.

4) 
Stand up and do 20 one legged squats (leg to the side not in front). 
Then 20 one legged squats and lift the leg during the downward phase of the squat.
Finally do 20 squats and during the downward phase of the squat bring the leg across (in front) then back out. 
Repeat sequence on the other leg.

*Be sure to leave the leg out, don't let it touch the floor (until you switch legs obviously), it makes the workout more intense thus giving you quicker and better results

5)
Finally repeat step 1 but repeat the sequence 10 times instead of 5.

Combine this with other toning exercises, some cardio or just do it by itself.

Finish with a static cool down and rest those legs!! ;)

Hardcore Cardio

Sorry for not posting yesterday, but having my flight delayed by four hours, then having a nine hour flight and then being stuck in four hours of traffic meant I didn't have much time to post so I do apologise.
But without further a due here is yesterday's blog...

If you want a red face and sweaty body keep reading this is one of the hardest workouts yet it's so simple, enjoy!!

First of all start with a quick 5 minute warm up. Something that gets your heart pumping whether it be light cardio - jogging, skipping, or even marching, or dynamic stretches - squats, leg/arm kicks/swings or lunges. Try to avoid static stretches, use them for your cool down. You can take longer if you wish to but it is not essential.

Next set two markers (use cones, shoes, lamp posts - whatever you like) around 10-20 metres apart from one and other, dependent on how fit you are. Name them in your head a and b.

1)
Run from a to b, touch the floor and jump up ONCE, run back to a.
Run from a to b, touch the floor and jump up - repeat TWICE, run back to a.
Repeat this and increase the semi-burpee each time until you reach TEN.

Have ONE-TWO minute break. (Be sure to hydrate in this time, keep moving and steady your breathing)

2)
Run from a to b, do ONE press-up - try and do full press ups as long as you can, even if you're slow you'll benefit in the long run, excuse the pun - stand up and run back to a.
Run from a to b, do TWO press-ups, stand up and run back to a.
Repeat this and increase the press-up number each time until you reach TEN again.

I think we all know what's coming.

3)
Run from a to b, squat down to touch the ground, jump up, get down, do your press-up, stand up and run back to a.
Run from a to b, squat down to touch the ground, jump up, get down, do your press-up, stand up, repeat ONCE more (total=2) and run back to a.
Repeat this and increase the number of burps each time until you reach TEN.

Take a ONE-TWO minute break.

4)
Sprint from a to b to a, do ONE tri-cep dip (either use a bench/chair or just lift your bum and do it on the floor), also have your legs as straight as possible for optimum workout and stand up.
Sprint from a to b to a, do TWO tri-cep dips and stand up.
Repeat again until you have increased the number of tri-cep dips to TEN.

ONE-TWO minute break.

5)
30 seconds of high knees, ONE minute of football drills (feet hip distance apart with knees bent, alternating lightly tapping the feet to the ground - fast paced, click here if you are unsure of the technique but don't copy her movements, stay on the spot) getting lower every 20 seconds. Repeat FOUR times (this whole section).

6) 30 second sprint at end.

Finally end with a cool down which incorporates deep breathing and static stretching to reduce muscle soreness tomorrow.

Should take around 45 minutes.