April62014

gymra:

Engage your core and shed pounds! 3 sets, do each move for a minute. Rest between sets up to 3 min.

(via eri112)

4PM

gymra:

Transform yourself & Your life, get fit & healthy. Start your free month now!!! Cancel anytime. 

(via fitnessgifs4u)

workout me 

4PM

Thighs/Glutes

daposhlivse:

Bench Step-ups with Weights

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Feet Up Glute Bridge

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Glute Bridge

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Glute Bridge with Weights

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Inner Thigh Leg Lifts

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Leg Lifts

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Lunges

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SIngle Leg Row with Leg Lift

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Squat Holds

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Step Out Lunge

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Straight Behind Leg Lifts

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Sumo Squat with Later Raise (fill bottles with water is an option if no weights)image

Toe Raises

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Toe Sprints

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To the Back Leg Lifts

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To the Side Leg Lifts

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(via health-in-recovery)

4PM

gymra:

Transform yourself & Your life, get fit & healthy. Start your free month now!!! Cancel anytime. 

(via fitnessgifs4u)

4PM

iamftns:

FBW#8

Hi guys here is another Full Body Workout.

You will only need 27 minutes to do it. 

Below are a couple of tips for each exercise: 

1- Squat: 

Focus on breathing deeply and moving your entire body. Try not to squat too deep in the first minute. Keep you abs contracted and your chest open. 

2- Scissors: 

Rotate from the waist. The elbow doesn’t have to touch the knee, just focus on the rotation. 

3- Heel Lifts:

The movement is done from a squat position, so it’s important that you try to maintain it during the heel lifts. Search for a position that allows you to execute the movement with safety but remember to challenge yourself. 

Option: Keep the hands on the waist

4- Knee To Elbow / Leg Lift: 

From Downward Dog bring your knee towards your elbow and curl your back, looking to your belly. 

When extending  the leg up push the floor with your hands. Keep your abs engaged all the time. 

5- Front Kick / Lunge: 

Engage you abs for balance. Kick low. 

Option: When doing the lunge the hand doesn’t  touch the floor

6- Squat / Lunge: 

The weight of your body will be on your heels. Keep your abs strong and chest open. 

Option: Don’t squat too low. When doing the lunge the hand doesn’t touch the floor. 

7- Open Leg Rocker: 

This one is a challenge! This movement is all about control. Focus on your abs. Curl your back and look to your belly when rolling back and when sitting open your chest and look forward. 

Option: Keep you legs bent to a 90 degree angle

8- Swimming: 

Engaged your butt and abs. Look forward. Keep your chest off the floor. 

9- Tricep / Cobra: 

This movement is like a dive. When doing the tricep keep your chest next to the floor. For cobra contract your butt and abs and it’s important you keep your legs and feet on the floor. Keep your shoulders relaxed and away from your ears. 

10- Half Circle Pose: 

This beautiful stretch opens and stretches the whole side of the body from foot to fingers. Half circle also opens the chest and the hips and stimulates the respiratory and nervous systems.

Be gentile when putting the supporting hand on the floor, if you can ‘t reach the floor whit your palm put only your fingertips. 

Try to keep your chest open. 

Hope you enjoy it! I’m here if you need any extra tip.

Stay Fit, Stay Well! 

Ana 

(via fitnessgifs4u)

4PM

gymra:

Transform yourself & Your life, get fit & healthy. Start your free month now!!! Cancel anytime.

http://gymra.com/free-trial

(via fitnessgifs4u)

4PM

Full Body Slimming & Toning

gymra:

Slim down and tone up! Shed pounds while building muscle and sculpting a sexy body. Keep your water handy and let’s get started!

Lunge Forward & Backward

Stand with feet slightly apart and hands on hips. Lunge forward, pushing with your heels. Keep your knees aligned with toes. Now lunge backward. Switch sides. Do 10-15 reps on each side. WORKS GLUTES, QUADS

Body Swings

Stand with feet wider than shoulder width apart, arms in front of you with hands staggered on top of each other. Squat down, then come up on your toes, tensing up your glutes & extending your body from the hips. At the same time, swing your arms up above your head, keeping hands together. Do 25 reps. WORKS CALVES, GLUTES, QUADS, SHOULDERS

Foot Candlestick

Place your weight on one leg with knees locked and extend the other leg behind you, resting on your toe. Raise your arms up above your head. Lift your back leg as high as you can, return to starting position momentarily, then swing your foot forward and tap the ground. Return to starting position and repeat for 10-15 reps on each side. WORKS ABDUCTORS, ADDUCTORS, GLUTES, SHOULDERS

Side Lunge Pivot

Stand with feet together, arms at your sides. Lunge to one side, bringing your hands towards the floor. Come up and extend your arms above your head. At the same time, pivot and turn your body 180 degrees, then lunge into the opposite side. Pivot back and around, lunging to the starting side. Do 25 reps. WORKS ABDUCTORS, ADDUCTORS, GLUTES, OBLIQUES, QUADS, SHOULDERS

Lunge & Trace

Stand with your feet together and hands on hips. Lunge forward, then back, tracing your steps with your toes. Lift your foot back towards your glutes, tap your toe on the return, then lunge to the side. Trace your foot back to starting position and kick your foot back to your glutes again. Then lunge back, keeping your knees aligned with your toes. Drag your foot forward, then kick back again. Alternate & repeat for 25 reps. WORKS ABDUCTORS, ADDCUTORS, GLUTES, QUADS

3 Point Shoulder Press

Stand with feet together and upper arms parallel to the ground, elbows bent and palms facing back. Bend forward from the hips until your back becomes parallel to the ground. Keeping your body still, touch the ground. Immediately pull your elbows back as high as you can, pressing your shoulder blades together with forearms pointing down. Swivel arms upward, making forearms parallel to the ground. Pause momentarily, extend your arms out in front of you. Return to starting position. Do 25 reps. WORKS BACK, SHOULDERS

Foot Tapping

Stand with your feet together, arms at your sides. Step back, placing most of your weight on your front foot and slightly bend your knee. Bring your back leg forward and tap the ground. At the same time, extend your arms up above your head. Pause for a second. Bring your arms down and your leg back. Do 10-15 reps on each side. WORKS LEGS, SHOULDERS

Tribal Dance

Stand with feet wider than shoulder width, arms opened up diagonally with palms facing forward. Squat down, flex your hips forward, and bring hands together in front of you. Stand up using your hamstrings, extending your arms back to starting position. Flex & extend from the hips. Do 25 reps. WORKS ABS, CORE, BACK, GLUTES, QUADS, SHOULDERS

Helicopter

Stand with your feet staggered, one behind the other, and one arm extended across your chest, the other extended up above your head. Rotate your body and swing your back leg around over your other foot and tap the ground. At the same time, swing your arms to switch their positions (one extended across the chest, the other extended up above you). Do 10-15 reps on each side. WORKS ABDUCTORS, ADDUCTORS, OBLIQUES, SHOULDERS

Standing Abs

Stand with feet together, bend your knees slightly and push your glutes back. At the same time, raise your arms above your head. Flex & extend at the hip, contracting your abs and driving your elbows down. Do 25 reps. WORKS ABS, CORE, SHOULDERS

Side Crunch

Stand with your feet wider than shoulder with, arms at your sides. Place one hand behind your head and extend one leg back. Crunch your leg up towards your elbow. Do 10-15 reps on each side. WORKS ABS, CORE, HIP FLEXORS, OBLIQUES

Cocoon Crunches

Legs and arms crossed, begin to crunch. Keeping the legs crossed at 90 degrees will contract the abs from the lower part upward. While maintaining that, crunch up as high as you can with your arms crossed. Focus on breathing out on the way up and firm up the abs on the way down. After 15 reps, switch your legs and arms, wrap your hands together, legs at 90 degrees at the hips. Throughout this exercise, keep your neck in neutral position. Do not strain. If it gets too difficult for you, point your chin towards your chest. Do 30 reps. WORKS ABS, HIP FLEXORS

Arm Swings w/Squat & Jump

Stand with your feet wider than shoulder width, arms in front of your with hands on top of each other. Squat and immediately jump up, simultaneously extending your arms above your head with hands together. Land softly on your toes. Do 25 reps. WORKS ABS, CORE, CALVES, GLUTES, QUADS, SHOULDERS

Foot Taps & Extend

Stand with feet hip width apart, arms in front of you with elbows bent outwards. Bend forward at the waist, also bending your knees. Take a big step back and lightly tap the ground with your foot while extending both arms up above your head. Return and alternate. Do 25 reps. WORKS GLUTES, QUADS, SHOULDERS

Jump & Balance

Stand with your feet wider than shoulder width. Extend arms in front fo you. Jump on one leg to the side and bend opposite knee. Swing your arms from side to side. Do 10-15 reps on each side. WORKS ABS, CORE, ABDUCTORS, ADDUCTORS, OBLIQUES

4PM
4PM

(Source: dendenenendeden, via eri112)

4PM

Full Body Burnout

gymra:

This full body circuit will burn mega calories and build lean muscle. Shed those pounds and tone your body! You’ll need a set of 2-5 pound dumbbells, a mat, and plenty of water. Let’s get started!

Plie Squat On Toes

Stand with feet wider than shoulder width apart, toes pointing out, hands touching each other in front of you like you’re hugging a tree. Squat down on your toes. Tighten your abs and squeeze your butt on the way up, but pause before standing up straight. Do not go all the way up. Do 25 reps. WORKS CALVES, GLUTES, QUADS

Butt Lift

Get on all fours with hands in prayer position. Place a dumbbell behind your knee and lift your leg so that your thigh is parallel to the ground. Slowly pulsate your thigh up and down, never dropping your knee. Switch legs and repeat for 10-15 reps. WORKS ABS, CORE, GLUTES, HAMSTRINGS

Side Lunge w/a Twist

Stand with feet wider than shoulder width. Hold a dumbbell (or two) with both hands, arms extended in front of you at shoulder level. Place your weight on the leg that’s on the same side as the dumbbell(s). Raise your heel off the ground, squeeze your glutes, twist the weight(s) to the side and bring your knee up to make your thigh parallel to the ground. Pause for a second and lunge to the side, returning the weight(s) to the other side. Do 10-15 reps on each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, ARMS, GLUTES, OBLIQUES, QUADS, SHOULDERS

Reverse Lunge w/a Twist

Stand with your feet hip width apart. Grab the ends of one weight with both hands in front of you at shoulder level. Lunge back and twist the weight to the opposite side. Return to starting position. Switch legs, 10-15 reps on each side. WORKS ABS, CORE, ARMS, GLUTES, OBLIQUES, QUADS, SHOULDERS

Side Lunge into Row

Stand with your feet together and arms at your sides with a weight in one hand. Lunge to one side and lower the weight towards the ground. Step back on your toe and do a row. Keep the non-lunging leg straight at all times. Switch sides and repeat for 10-15 reps on each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, BACK, BICEPS, GLUTES, QUADS, SHOULDERS

Curls

Stand with your feet staggered and hold a dumbbell in each hand, elbow bent at your sides. Tense your abs and keep your body still while curling both dumbbells up and down for 25 reps. WORKS BICEPS

Alternating Shoulder Press

Stand with your feet wider than shoulder width with a dumbbell in each hand, palms facing forward, elbows bent at shoulder level. Alternate extending each arm straight up and down. Do 10-15 reps on each side. WORKS ARMS, SHOULDERS, TRICEPS

Bend Over Row

Stand with your feet wider than shoulder width and a dumbbell in each hand in front of you, palms facing each other. Bend forward slightly, keep your body still, and start to row your arms back. Do 25 reps. WORKS ABS, CORE, BACK, BICEPS, SHOULDERS

Lateral Raise w/Leg Lift

Stand with feet wider than shoulder width apart and a dumbbell in each hand with elbows bent, palms facing each other. Your hands should be close together, but not touching. Place your weight on one leg and lift the other, keeping it as straight as possible. At the same time, pull your arms up as high as you can. Keep your abs tight and posture straight throughout. Do 10-15 reps on each side. WORKS LEGS, SHOULDERS

Alternating Crunch & Twist

Lay on your back and bend your knees, hands behind your head. Raise your shoulders about 6-8 inches off the floor. Crunch and rotate to one side. Return to start. Alternate for 20-30 reps. Don’t hold head in your hands and keep neck in neutral position. WORKS ABS

Crunch & Reach

Lay on your back, bend knees, feet slightly apart. Extend your arms back to ears, keep elbows locked, tighten abs and crunch touching knees. Return to starting position. Continue for 15-25 reps or 30-45 seconds. WORKS ABS

Side Crunch

Get on all fours. Pull one knee sideways up to your elbow. Do 20 reps on each side. WORKS ABDUCTORS/ADDUCTORS, GLUTES, OBLIQUES

Burpees w/Clap

Do a burpee with a clap when you come on top. Do for 1 min. WORKS ABS, CORE, ARMS, HIP FLEXORS, LEGS, SHOULDERS

Running In Place

Run in place for 1 min. WORKS TOTAL BODY

Star Jumps

Squat down and touch the ground, bringing your glutes down to the floor, trying to keep your shoulders and chest up. When you leap into a jump, extend your arms. Land softly and proceed to go immediately down into a squat. Breathe out on the way up. Jump as high as you can and squat down in control to get that nice bubble butt! Do 20 reps. WORKS GLUTES, QUADS, SHOULDERS

February242014
I love this stretch, I do this every day.. its so good. 

I love this stretch, I do this every day.. its so good. 

(Source: yogibe, via expeditionhappiness)

January212014
5PM

(Source: weheartit.com, via modifyingme)

January162014
fitnessgifs4u:

Challenging core routine…VIDEO

This looks pretty dangerous…. I want to try it some time…

fitnessgifs4u:

Challenging core routine…VIDEO

This looks pretty dangerous…. I want to try it some time…

January112014
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