bliss lane
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pixel skylines
Fai_Ryy
izzy's playlists!
One Nice Bug Per Day
gracie abrams
Not today Justin
we're not kids anymore.
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KIROKAZE
Game of Thrones Daily
Lint Roller? I Barely Know Her
TVSTRANGERTHINGS
let's talk about Bridgerton tea, my ask is open
@theartofmadeline
roma★
will byers stan first human second
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todays bird
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@growing-n-shrinking
REBLOG this post to win a pair of your own Nike Free Runs. I will announce the winner on Sunday! Good luck!
These are the POP HIITs I’ve made so far with video demo and at-home modifications:
We Can’t Stop POP HIIT 1
Can’t Hold Us POP HIIT 2
thatPOWER POP HIIT 3
Blurred Lines POP HIIT 4
Come and Get It POP HIIT 5
Feel This Moment POP HIIT 6
Hall of Fame POP HIIT 7
I Knew You Were Trouble POP HIIT 8
<3 Cassey
Boot(y) Camp
Boot(y) Camp
Banded Clam
Unfortunate name, but fortunately for you, it thins thighs (without three easy payments). Pull a resistance loop above knees and lie on right side, knees bent, legs stacked. Rest head on right hand; place left hand on floor. With heels together, lift left knee as high as you can. Lower for 1 rep. Do 12 reps. Switch sides; repeat. Do 3 sets on alternate days. (Self magazine)
Keeping a fitness journal to see the before/after and monthly progress - what an awesome idea!
via Flickr
Seven Minute HIIT
In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.
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Do each exercise for 30 seconds, so that you're at an 8 on a discomfort scale from 1-10, with 10 seconds of rest between each.
Balancing Lunges
Doing a lunge on a BOSU works your torso as well as your legs.
To begin, your feet should be shoulder width apart, torso erect with your arms hanging straight at your sides, palms facing in. Place your right foot in front of you on the center of the BOSU, then take a slow, controlled step backward with your left foot.
Lower the hips so that your right thigh is parallel to the floor. At this point, your right knee should be positioned directly over your ankle, and your right foot should be pointing straight ahead. Your left knee should be bent at a 90-degree angle and pointing toward the floor; your left heel should be lifted.
When your left knee is almost touching the floor, pause for one breath, then push up with your left foot and keep your right foot firm on the BOSU. Continue to push through with your left leg until it is high in front of you, bent, while your right leg is straight. Quickly lower your left leg back down to the ground into lunge position. This completes one rep.
Do two sets of 10 reps on each side.
Balancing Bicep Curls
Continue your circuit with some bicep curls while balancing.
Grab two dumbbells and stand on an upside-down BOSU, making sure you've found your balance. If you're having trouble balancing, increasing the width of your stance can help.
Turn your hands so the palms are facing up as you grasp the dumbbells, with your arms straight. Keeping your elbows close to your side, slowly raise and lower the dumbbells to your chest.
Do 12 to 15 reps and repeat.
Side Imprint
Stand with your shoulders in line with your hips and raise your right arm. Shift onto your left leg and rotate your right leg at the hip, turning your toes out. Crunch your right elbow and right knee together, pinching your waist. Return to start.
Knee-Cross Crunch
Stand with your shoulders in line with your hips, and extend your left arm up and your right leg to the side, toes pointed.
Lower your left elbow and raise your right knee, crunching them together on a diagonal line. Return to the starting position. That's one rep. Do 12 to 15 on each side.
Dumbbell Rotational Lunge
Hold the ends of a dumbbell in front of you at shoulder height, arms extended (a). Step your left foot back, bending both knees and lowering the dumbbell to the outside of your right hip (b). push through your right heel to return to start. Repeat, stepping your right foot back and moving the dumbbell to your left hip. Continue alternating. Quick tip: Keep your belly button forward, which makes your core work extra hard.
Sumo Deadlift Shuffle
Grasp one end of a heavy dumbbell with both hands, arms hanging straight in front of you, and stand with your feet about shoulder-width apart, toes turned out slightly (a). Step your left foot out to the left, bending your knees and pushing your hips back to lower yourself into a squat until the other end of the dumbbell hits the floor (b). Explosively push off your left leg and bring your feet together, then repeat with your right leg. Continue alternating.
Women's Fitness
CrossFit Rowing Workout
