Page Fitness

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[fitnessheroes]

*That can be done without a gym Ass to Grass Squats Plie Squats Sumo Squats Goblet Squats Narrow Squat Squat with Heel Raise Prisoner Squat Barbell Front/Back Squat Squat Jump Bulgarian Squat Split Squat Pistol Squat Bottom Half Squat Squat Pulse Frog Jumps Globe Jumps Long Jumps Basketball Throws Wall Sit Kettlebell Swings Low Jacks Lunges Walking Lunges Lunge Pulses Reverse Lunge Lunge with Twist Switch Lunges Side Lunge Barbell/Weighted Lunges Hip Raises Hip Raises with Leg Lift Donkey Kicks Downward Dog with Leg Lift Exercise Ball Hamstring Curl Dumbbell Stiff Legged Deadlift Dumbbell Bent Legged Deadlift Single Leg Deadlift Dumbbell Romanian Deadlift Good Morning Tuck Jump Plank with Leg Extension Front Kick Pulses Knee Lift Pulses

[doctordeadlift]

[fitnessheroes]

me before working out: i dont wanna do this

me while working out: I D O N T W A N N A D O T H I S

me after working out: WOW, i am simply phenomenal. every drop of blood running through my veins is graced with the ichor of the gods, i am an olympic athlete

[fitnessheroes]

The sun might not be out yet but you can prep your arms for when the weather finally turns! Go for lighter weights so that you can complete each superset every time.

This one is guaranteed to leave you shaky-armed the day of and t-rex armed the next day!

[fitnessheroes]

Channel your inner Black Widow, Ms. Marvel, or Wonder Woman and get to work!

No rest between sets. 60 second rest between rounds.

[fitnessheroes]

Running Playlist 2k14

Read some running tips, download these songs, hit the pavement/treadmill!

Of The Mountains - Dan Deacon

Sleep 2 Dream - Lexicon Don

Beyonce - Flawless*

Best Supporting Actor - One For The Team

I Can Talk - Two Door Cinema Club

Internet Killed the Video Star - The Limousines*

Sledgehammer - Art vs Science

Get Closer - Life In Film

Wreckin Bar - The Vaccines

Work - Iggy Azalea *

She Wolf - Shakira *

xo - Fall Out Boy*

Dancing On My Own - Robyn*

Chicken Soup For The Fuck You - Shout Out Out Out

I Bet That You Look Good On The Dance Floor - Arctic Monkeys*

Fall In Love - Phantogram*

Howl - Florence and the Machine*

Who Are You Really? - Mikky Ekko*

Monster - Matchbook Romance*

We’ll Be Coming Back - Calvin Harris*

Shot Me Down - David Guetta ft. Skylar Grey*

*Right click and save audio

[fitnessheroes]

Set your timer for 15 minutes and complete as many rounds as possible each day!

*T-Pushups *Bottom Half Squats *Reverse Lunge with Jump Kick *Heisman Shuffle

[fitnessheroes]

Crunchless Ab Exercises

Plank Side Plank Rotation Plank Twists Plank Jacks Plank Leg Lift Pulse Ski Plank Hops Bird Dog Russian Twist Donkey Kickback Knee to Elbow High Knees Mountain Climbers Kettlebell Swings Squat Jumps Squat Thrusts Burpees Side Burpee Moving Pushups Low Jacks Knee Twist Front Kick Reverse Floor Touch Lateral Lunge Chair Assisted Pull Up One Leg Bridge Walk Out Plank Turkish Get Up Superman Revolved Half Moon Yoga Lunge Twist Chair Pose Dolphin Plank Extended Arm Plank

[fitnessheroes]

Vodka and Soda: 1.shot + 6oz club soda + wedge of lemon/lime (96 cal. 0 carb)

Jack and Coke: 2 shots + 8oz Diet Coke (195 cal. 0 carb)

Rum and Coke: 2 shots + 8  oz Diet Coke (172 cal. 0 carb)

Corona Light: (110cal 5 carbs per bottle)

NorCal Margarita: 2 shots tequila + juice and pulp of 1 lime + club soda to taste (100 cal. 0 carb)

Gin and Tonic: 1 shot gin + 6 oz soda water + splash of tonic water+ lime wedge (120 cal. 0 carb)

Whiskey and Ginger: 1 shot Jameson + 1/2C ginger ale (145 cal)

Light Mojito: 1 sliced lime + 2Tbsp mint muddled + 1/2tsp honey + 20z rum + 4oz club soda (150 cal. 0 carb)

Orange Sangria:1 bottle red wine + 1 cup light OJ + 1/4C brandy + 1/4C orange liquor + 2C club soda + 2T sugar + 2 oranges (100cal. 15 carb per serving)

Green Sangria: 1 bottle white wine + 1oz Midori Melon + 1/2 green apple cored and sliced + 1/2 lime + 1/4 cucumber + 10oz mint leaves + 1C club soda (115 cal 14 carb per serving)

Watermelon Fizz: 1oz tequila + 1/3C watermelon + splash agave + splash club soda + squeeze of lime (100 cal. 2 carb)

Light Colada: 2oz coconut vodka + 1/2 shot pineapple vodka + 3oz club soda + splash pineapple juice + squeeze lemon (170 cal 3 carb)

Bubbly Mary: 3/4C no-sodium tomato juice + juice of 1/2 lemon + splash Worcestershire sauce + dash hot sauce + 3oz champagne (110 cal. 10 carb)

Cape Codder: 1 shot vodka + 2 shots 100% cranberry juice + 1/4C club soda over ice (131 cal 12 carbs)

Light and Stormy: 1 shot light rum + 2 shots ginger ale over ice (135 cal 30 carbs)

Grapefruit Margarita: 1 shot tequila + juice of 1 lime + 1/2 grapefruit muddled (152 cal 10 carbs)

Grapefruit Vodka: Juice of 1/2 grapefruit + 1 shot vodka + 1/2C seltzer (148 cal 10 carbs)

Faux Cosmo: 1 shot raspberry vodka + 4oz club soda + splash of cranberry and lime juice + lime wedge (98 calories 3 carbs)

Moscato Spritzer: 3oz Moscato + 3oz seltzer (63cal 5 carbs)

Salty Chihuahua: 1 oz tequila + 3/4C grapefruit juice + splash orange liqueur (188 cal + 18 carbs)

[fitnessheroes]

*That can be done without a gym Ass to Grass Squats Plie Squats Sumo Squats Goblet Squats Narrow Squat Squat with Heel Raise Prisoner Squat Barbell Front/Back Squat Squat Jump Bulgarian Squat Split Squat Pistol Squat Bottom Half Squat Squat Pulse Frog Jumps Globe Jumps Long Jumps Basketball Throws Wall Sit Kettlebell Swings Low Jacks Lunges Walking Lunges Lunge Pulses Reverse Lunge Lunge with Twist Switch Lunges Side Lunge Barbell/Weighted Lunges Hip Raises Hip Raises with Leg Lift Donkey Kicks Downward Dog with Leg Lift Exercise Ball Hamstring Curl Dumbbell Stiff Legged Deadlift Dumbbell Bent Legged Deadlift Single Leg Deadlift Dumbbell Romanian Deadlift Good Morning Tuck Jump Plank with Leg Extension Front Kick Pulses Knee Lift Pulses

[fitnessheroes]

Healthy food and booze that you should stuff your face with!

Food is more than fuel so GRUB UP

Breakfast: Green Smoothie Blueberry Pie Oatmeal Five Minute Chocolate Oatmeal Seven Minute Overnight Oatmeal Blueberry Lemon Granola Fruit and Nut Bars Gluten Free Chocolate Peanut Butter Bars Paleo Fritata Paleo Egg Muffins Paleo Sausage Egg ‘McMuffin’ Bacon and Egg Stuffed Avocado Crustless Quiche To Go Stuffed Bell Peppers Egg Crust Breakfast Pizza Patriotic Yogurt Parfait Lunch: Black Eyed Pea Salad Paleo Roast Beef Roll Ups Salmon Chickpea Salad Bean and Cheese Salad Quinoa, Kale and Tofu Lettuce Wraps Turkey and Hummus Lettuce Wraps Crisp Tuna Cabbage Salad Sandwich Mashed Chickpea Salad Sandwich Chickpea, Cherry Tomato and Feta Salad Portobello Mushroom Burgers Vegan Hamburger Helper Strawberry Spinach Salad Cheesy Stuffed Tomatoes

Dinner: Chicken Lettuce Wrap Tacos Eggplant Pizza Chili Lime Fish Tacos Turkey Chilli Roasted Red Pepper Stuffed with Goat Cheese World’s Best Baked Chicken Spicy Thai Coconut Quinoa Lazy Vegetarian Shepard Pie Tuna, Veggie and Couscous Salad Eggs with Mushroom and Spinach Paleo SpaghettiPita Pizza Quinoa Pizza Bites 3 Bean Vegetarian Chilli

Dessert: Flourless and Oatmeal Chocolate Chip Cookies Double Chocolate Chip Oatmeal Cookies Chocolate Almond Butter Frozen Popsicle Vegan Banana Berry Parfait 1 Ingredient Banana Ice Cream Gluten Free Dark Chocolate Avocado Cookies Vegan Peanut Butter Cookies Watermelon Lime Ice Pops Blueberry Coconut Popsicles Red White and Blue-berry Yogurt Pops Rose Raspberry Ice Cream - Vegan German Chocolate Fudge Bites Coffee Coconut Ice Cream

GET BOOZY: Fruit Mojito Lemon Drop White Sangria Campari and Soda Sea Breeze Clean Margarita Red Wine Sangria White Wine Sangria Irish Coffee

[fitnessheroes]

A week of workouts to kick your ass!

These are not beginner workouts. Please tread lightly and always go for quality, not quantity. Cut back on the number of reps/circuits if necessary but never sacrifice form.

*Woodchopper *Bottom Half Squats *Star Pushups *Superwoman *Oblique Knee to Elbow *Walking Planks

[fitnessheroes]

Pushups, squats and planks are powerhouse moves. Doing this entire circuit once per day only takes a few minutes and works the entire body. You can do it whether or not you work out (if you worked out, you don't have to do it at the same time as your regular workout), at any time of day, in pieces or all at once!

Let's get it on!

[fitnessheroes]

Your week in strength workouts!

*Side Plank Hops*Lateral Pushups *DiveBomb/Under the Fence

**All of these exercises can be done with dumbbell substitutes (water bottles, canned goods, 1 gallon of milk, textbooks, etc.).

[fitnessheroes]

A week in circuits that you can do in your tiny apartment/dorm/park/anywhere you can move five feet in each direction!

*Spider Pushup *Fast Feet *Basketball Throw *Jab High Low *In and Out *1-2-3

[ellapwrites]

[fitnessheroes]

Casually reblogging my other blog...

[ellapwrites]

From my lovely cousin Justin who runs an ‘easy' ten miles every morning, just finished a 30 mile race for charity, is a cross country coach, a kickass lawyer in Boston, and is doing the zombie run.

Get a running app. Every smart phone has at least one available for free. Guessing your pace is...