Target several muscles in your legs on this stair master circuit!

I love cardio, and I love leg day, so naturally I love the stair master. I will usually do this a few days after my leg day, that way my legs are prepared for the intense burn that I  will get from this workout.  The workout is 40 minutes long, so make sure that your iPod is packed with motivating music that will push you through it, and plenty of water to keep you hydrated. Follow the chart exactly. you will change the speed and the direction in which you are walking, so keep track of the time. You will be walking sideways left and right several times throughout the workout, so pace yourself and be careful. We are used to walking forward all of the time, but walking sideways triggers muscles in your inner and outer thighs that you don't usually use. This is a great toning workout and your guaranteed to feel it. When your walking forward, try not holding on to anything. Let your legs do all of the work, but when you are walking sideways at least use one hand to hold on to prevent yourself from tripping or falling. Its really not hard, once you get used to it. I hope your quads are ready! Enjoy!

Super fun and fast-paced cardio on the elliptical!

I love cardio! I love it because the results are always awesome. If you keep up with a good diet, and regular exercise regime, you will see results from cardio. Don't expect to see results from cardio, if you aren't willing to cut elsewhere as well. The workouts I come up with and ALWAYS do myself, are made to make you sweat and to increase your heart rate. If you aren't physically able to do so, then you can always modify them to suit you, but don't modify them just because they are too hard. Push yourself, the strongest of people are those who push themselves to the limits, so that their limits are rewritten. I have labeled rows 7 and 11 only because the only reason you will have to pay attention to them, is if you are stopping at 7 or stopping at 11. For those of you who aren't ready for a full 30 minutes, you can stop at 7 and for those of you who are very familiar with a fast paced cardio workout, then you can skip row 7 and proceed to the end. During the three minute intervals you will sprint 30 seconds, jog 60 sec, sprint 30, and jog another 60 before going up in resistance. Make sure your keeping track of the time and resistance and have fun with it! You can pretend your racing yourself, or the people around you. Listen to fast paced music to keep your head in it, and make sure to have water on hand, I recommend taking small sips during your jog to keep hydrated! Good luck and your comments are always welcome! If you enjoyed it, let me know! :)

Row 7 is only for those stopping there, and Rows 8-11 are for those who plan to move from 1-11. 

Gorgeous "tank-top worthy" toned arms!

We all long to have been born with those toned and beautiful arms like Jennifer Aniston, and Shay Mitchell but even they had to work hard to achieve them! I want to share with you a few simple arm workouts that you can do from your home or in the gym to really tone those arms. I use resistance bands and a medicine ball for a few of these, if you don't have them they are not too pricey. You can buy them at any sports or fitness store. I paid about $13 for the handles and $8 each for my 10lb and 20lb resistance bands and about $20 for the 6lb medicine ball. If you have small weights that work better for you, feel free to use them! I'll include the link to where I bought mine at the bottom of the post! Its really good to interchange the equipment that you use when working out because each one will target your muscles differently! I also use a kitchen chair for one of my workouts, but I'm sure you all have one handy :) I have included Six different sequences for arms, and I will explain how to do each one!

Sequence One: Start from position one (The center of the resistance band is under your feet, and you hold the handles with equal amounts of the band on each side), and curl one arm at a time, always returning to the first position before curling the next arm. I am using a 20lb resistance band, but you can use whatever works for you. Curl about 10-15 times each arm (or more if you can). Then proceed to Sequence Two.

Sequence Two: Start from position one again, and cross your arm over your chest to the opposite shoulder. Return back to position one and switch arms. Repeat this about 10-15 times on each arm (or more if you can), then proceed to sequence three.

Sequence Three: Start from position one again, and curl both arms at the same time 10-15 times (or more if you can), then proceed to sequence four.

                                            These first three sequences will target your biceps.

Sequence four: Lay on the ground, like in position one, with your knees bent and your arms raised above your head with the weight in your hands. While keeping your triceps straight, just bend at your elbows, bringing the weight behind your head and slowly straighten it back up to position one. Repeat this 10-15 times (or more if you can). Then proceed to sequence five.

Sequence five: Start at position one holding the kettle bell, (or weights if you prefer), by your side. Then curl it, like in position two, and fully extend it above your head, while turning your fist outward. Then bring it back down to position two, and back to position one. Repeat this 10-15 times (or more if you can). Then proceed to sequence six. 

Sequence six: Start at position one, with your legs extended and your arms bent behind you on the edge of a chair. (I have secured my chair on the yoga mat and against the wall so that it doesn't slide) Then extend your arms, and dip down again with your elbows at a 90 degree angle and repeat about 10-15 times (or more if you can). 

Repeat from sequence one through six approximately 3-5 times. 

 Sequence's four and six are targeting your triceps, and sequence five is targeting your biceps and shoulders.

http://www.dickssportinggoods.com/family/index.jsp?categoryId=4417784&sr=1&origkw=kettlebell

http://www.dickssportinggoods.com/search/index.jsp?kwCatId=&kw=fitness%20gear%20medicine%20ball&origkw=fitness+gear+medicine+ball&sr=1


http://www.dickssportinggoods.com/search/index.jsp?kwCatId=&kw=sklz%20chrome%20resistance%20cable&origkw=SKLZ+chrome+resistance+cable&sr=1

Tone your legs with this awesome treadmill workout!

I absolutely love the incline on the treadmill. It triggers muscles in your legs and butt that you don't use on a daily basis, and this is definitely what you need in order to tone those legs. When you walk, your using the muscles that you use every single day, but when your on an incline, your muscles have to work twice as hard to get you going. I love this workout, it is very intense and you will feel it for a week after your first time! Don't be afraid, work at your own pace and just have fun with it! There are so many things that you can do on a treadmill aside from just running!  Share with a friend that will motivate you, and get to the gym together!

Incline Treadmill: Leg and Booty Cardio Workout!

I know I haven't been on in a while, but I hope that I can get back into the swing of things and continue to add great tips and workouts on this blog! I actually did this treadmill circuit yesterday and my butt and my legs were feeling it this morning. It definitely gets your heart racing, your blood pumping, and calories burning. Try to make it through the 25 minutes. I know it can be tough, so it can be modified. Lower the speed if your having trouble, but try to maintain the inclines. Also, a quick tip, when your doing incline workouts as such, do not hold onto the top of the treadmill. The workout is meant for your legs and butt to do the work and when you hold on your allowing the rest of your body to pick up the slack. Its better to go at your pace than to use your arms to hold on. When your in 3.5-4.0 you should be at a trot, you won't be walking anymore at this point. You may also pick up the intensity by increasing your speed if you feel up to it! Get your booty moving! I hope you enjoy! 

Tone your ass with this booty blast!

Ladies, I know we all like our jeans to fit properly without them sagging in the butt area! This is an intense booty workout that will have your glutes screaming! You may not realize it but our butts are one of our greatest assets! It functions for strength, and you will thank me when your well into old age! If your up for a challenge, and not afraid to sweat than lets start toning that ass! Lets get those butts lifted and firm. Don't cheat yourself by giving up. Try and complete the entire circuit, and you can always add weight for a more challenging burn! 

If you love the stairmaster, you'll love this circuit!

I wanted to include another "in the gym" cardio workout. Many people are intimidated by the stair master, but there is nothing to fear. It is a large machine that you can easily control. Most stair masters will have the same controls. It is an easy and intense way to get a great burn and sweat on! For this workout you will choose quick start, and control the speed and time yourself. I would initially set the time to 25 minutes, if it is available on the machine you are using, you can then follow the chart to see what speed you will need to be at, at the appropriate times. The stair master is great for cardio and muscle work in your glutes, thighs and calves! If you want to work more on your calves, do the same workout just do half the workout walking on your toes (I have included this in the chart). This will enable your muscles in your calves to work harder with each step. The muscles in your calves are contracting with each flex of the foot and this repetitive motion is what will cause the toning in your calves. I hope you feel the burn and are motivated by your sweat!