I’m a huge fan of these Tabata Workouts – they’re perfect for people always rushing from one place to the other. Tabata workouts, (if done properly) will burn more calories than a typical cardio session. I wouldn’t recommend completely relying on Tabata Workouts , I would still incorporate weight training atleast 2-3 times per week.
This full body tabata workout is a great substitute for those days you know you can’t squeeze in the gym for an hour or two or if you’re simply one that HATES cardio in the gym. =]
Complete each exercise for 30 seconds taking a 10 second break between every 2 exercises.
This extreme butt and leg workout combines weighted exercises with cardio for ultimate calorie burning! This workout should be done no more than every 3 days to allow for your muscles to heal.
Refer to my Bikini Butt Workout for added tips to building an awesome booty based on your body type.
I would LOVE to see your progress on your current fitness goals! Send me an email – alexabrown69@gmail.com
Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!
Rectus Abdominus:
§Location: Covers the area from sternum all the way down to the pelvis bone.
*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.
Here are 3 sample workout plans for optimum results. Alternate each of these workouts every 3 days. Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.
Core Strengthening Workouts
Workout For: Men and Women
Muscles Targeted: Core - Rectus Abdominus, Oblique, Intercostals, and Serratus
What a gripping word that can literally take the wind out of our sails, right? We have all experienced some sort of fear in our lives and it does not discriminate with gender or age.In my journey of life and health I have definitely felt and experienced fear on all levels, physical, emotional, relational, financial, and spiritual.Of course, when going through such feelings, it can be difficult to see any light at the end of the tunnel, and sometimes, just staying put in the comfort of a warm bed until the storm blows over makes perfect sense at the time.Facing a fear is one of the hardest things to do in life, and it does take courage, inner strength, and the physical will to force the body to go, when the mind says to freeze.
Emotional challenges and fears seem to be the most draining, at least in my
experience, and take time to process through, and figure out the best way to persevere.It does not matter how long anything takes to get resolved, the important thing is to keep going, and never give up. I have found that prayer and a bond with a great therapist to get over emotional hurdles worked for me years ago.I was able to heal from hurt and learn how to create boundaries that I now implement to take care of me.It is amazing how years of moving through different emotional challenges and fear has created such a positive growth process, but that is all in how I was taught to respond to life’s circumstances.Healthy creates healthy and that is what I am striving for each day.Going through emotional difficulties and this is also linked to relational definitely opened my eyes to what I do want and do not want in my life, and how to now walk through each fear or challenge with a new pair of eyes that can see clearly the way to a healthy resolution.No more rose colored glasses for this girl.
Many things that cause fear are out of my and your control, but the feeling can creep in and try to steal away our happiness, create doubt, anxiety and other self destructive mind games that our inner selves again need to recognize, and respond in a healthy way.When I was injured years ago and flat on my back, I felt so fearful of my life never being the same, being stripped of who I was as a therapist and trainer, extreme athlete, and person…I felt like a failure and I grieved the loss of who I was…this was gripping FEAR.I was very humbled through this year long healing process and truly lost some faith in what I was going to do.It was this journey however, that finally opened my eyes to who I really was, and what I could really do with my life, my knowledge, and my body.It was painful and fearful, but each day opened the window a little more to my purpose and my hope slowly was restored.Again, things did not happen overnight, just like with getting healthy in every aspect, patience and perseverance are required.
What I am trying to share about FEAR is that it is a part of life, is not going
anywhere, and to say that it will not be experienced is well…an untruth.The truth is that fear can be used to grow me and you in a healthy positive way, or take us to the ground.Let’s say lack of finances has caused fear and believe me I have felt that sting as well, and sometimes this is not created by our own doing, and sometimes it is.The point is…what is going to be done to get into a healthy place?Having a plan to fix the problem is important, can provide a comfort and eventually remove the fear surrounding the circumstance.I am talking about all areas of life where fear can rear its’ ugly head.
I have found that keeping a journal helps with being a healthy person, and if I am feeling a certain way, or fearful about something, I journal about it, pray about it, and let it go.There may be work for me to do, but I always feel more sure and able to work through the process when I have written about it.I look back on my periods of fear in the different areas of my life and can now say that I am thankful for the learning journey, and the blessings along the way.Letting go of unhealthy and embracing the healthy has opened many doors in my life, closed those doors that needed to be nailed shut, brought fabulous loving people to share my life, and a wonderful husband that I love and cherish dearly.I no longer look upon fear as such a negative thing, but get through those feelings the best that I know how, and ask myself …why am I feeling this way, what is causing me to feel this way, and create a plan to remove the source further asking myself…what am I learning to better ME through this circumstance.YES, there will be FEAR, but what matters is how I will be handling it.Stay Healthy!
IN YOUR FACE MOTIVATIONS
I dedicate this Blog to my fabulous husband Don who is celebrating his birthday next week!Happy Birthday Babe and I Love YOU Forever and a Day~
Married to my Best Friend
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Stay Healthy~ Darla
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This simple workout will create long lean hamstrings and quads just like the VS Models while firming and toning your glutes. Complete every 2-3 days for optimal results, but I would avoid doing the workout daily as your muscles need time to recover and heal.
This is a basic arm workout for fast and noticeable results. I recommend supersetting (completing two exercises back to back without rest) to make the workout fast-paced, fun and effective.
Remember to always take 1-2 days off of your bicep and tricep workout to eliminate muscle deterioration. And to avoid a plateau, start with higher weight and drop to a lower weight as you move to your next set. For example: the first set will be the max weight you can lift, the second set will be the next lighter weight and so on.
It’s already hitting temperatures of 110+ in Arizona! In the summer we pretty much live at the lake or in the pool and considering that it’s only ever below 70 degrees about 3 months out of the year, most everyone is fit! Stay on your fitness game with workouts that are able to be done at your convenience, at home; no one wants to be inside when you can be outside soaking up some rays.
Workout For: Men and Women
Body Parts: Glutes, Abdominals, Thighs, Lower Back
Equipment: No Equipment Needed
Complete the following sets as many times as you can in 15 minutes. You’ll want to die tomorrow because you’re so sore but that means that it’s working! =]
Lunges – 50x, 25 per leg
Self-Squats – 50x
Back Extensions – 50x (just like a superman but instead of holding it, raise and lower your back and your legs off the floor)
Commit to doing this 3-4 times per week. There’s no gym equipment needed – NO EXCUSES! You can do it!
Getting ready for summer? Pair the 8 Minutes to a 6-Pack Workout with these lean, mean, fat-burning foods and you'll be beach body ready in no time.
Nuts – monosaturated fats like nuts and nut butters burned more calories! Don’t let ‘fat’ in the title scare you, ,monosaturated fats are the good fats. Portions are key however, keep it to ¼ cup of nuts and 2 tablespoons of nut butters
Non-Fat Greek Yogurt – higher in filling protein that regular yogurt, also contains probiatotics (good bacteria) that reduce the bad bacteria in your intestines leading to tummy bloating. 1 cup is a perfect serving – this is an AWESOME snack that Troy and I pack daily in our lunches. We add sliced strawberries, blueberries, rasberries and 1/3 cup of homemade granola (this is my fav recipe for homemade granola)
Mushrooms – Only natural plant source of Vitamin D! =O whaaaat? Low Vitamin D levels are linked to higher levels of belly fat. Mushrooms exposed to ultraviolet light have higher levels of Vitamin D. Chop up some mushrooms and throw them in a pasta sauce or a salad.
Chocolate Milk – low fat of course =] Great post workout snack to help you gain muscle and burn fat. 8 oz is a decent serving, stick to the 1% milk for this tasty treat.
Air-Popped Corn – huh? Popcorn is a whole grain! People who eat whole grains over refined grains have less tummy fat. The key is to find the air-popped popcorn – 3 cups = 100 calories! What a great snack!
Beans – Low in calories, high in fiber! Studies have shown that bean eaters have slimmer waistlines and overall weigh less! If you don’t typically eat beans, eat small amounts to start and work your way up to bigger portions.
Quinoa – No surprise here! Another great source of whole grain but did you know that quinoa is also a complete protein!? This will keep you fuller longer. My favorite way to eat quinoa is with steamed veggies. YUM!
Watermelon – loaded with nutrients and low in calories; watermelon is about 85% water! Sub watermelon for desert or an in-between meal snack.
That’s right! 8 Minutes – call me crazy but I swear by this ab workout. BTW...the photo of that handsome man up there is my Troy Boy =]. Do this at least 4x per week and you WILL see results!
Workout For: Men and Women
Body Parts: Abdominals and Obliques
Equipment: No Equipment Needed
This short but intense workout will sculpt and tone your abdominal and oblique muscles just in time for all those summer pool parties.
Since this is a short, high-intensity workout, you’ll easily be able to squeeze it into your days no matter how busy you get. I’d recommend doing the workout after a cardio session for faster results.
Aim towards doing this workout daily. The first few days are tough because you will be sore, but once you start seeing your washboard abs develop, you’ll have no problem doing this daily.
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