Get rid of Cellulite with this 30 minute Hamstring Workout!

Many women suffer from cellulite in the same areas. One of the biggest problem areas for women, is in our thighs. I'm sure many of you have noticed a little cellulite on the back of your thighs, just below your butt cheek. That is because this is a very hard to reach place to work on. I put together a chart for one of my favorite workouts to target this area. Its great for toning your butt and your hamstrings. It's only 30 minutes, which is great for you hardworking busy ladies out there. I promise that you will feel this in your butt and thighs the day after you complete this circuit. 

The first 5 minutes is a warm up, so complete this as you would normally walk up the stairs, the rest you will be skipping every other step, and really try and flex your glutes and hamstrings while doing this. The last 5 minutes is a cool down, so you should do this the same as the first 5, as you would normally walk up the stairs. 

Good luck ladies! 

Feel the burn with these leg and butt workouts: at home or in the gym!

I love leg day, and I especially love the burn that comes along with it. These workouts can be done at home, or in the gym. There are also ways to modify them to intensify the workout, if your up for a challenge!

Skater Lunge: Start with your feet shoulder-width apart. Step your left foot directly behind your right leg and bend both knees into a lunge. Press from your right foot, to bring your left leg back to starting position. Thats one rep. Repeat on the other leg and alternate back and forth. Try this 15-20 times on each leg. 

Lunge and Kick: Start with your feet hip-width apart. Step your right foot to the side and sit into a lunge, with your chest upright. Shift your weight to your right foot and extend your left leg into a high kick. Return to starting position, into the lunge. That is one rep. Do this 15-20 times on this leg and switch. 

Single-Leg Romanian Deadlift: Stand with your left foot slightly raised off of the ground, while holding a dumbbell or kettle bell in your left hand. Bend forward while keeping the weight close to your body, and extending your left leg straight behind you. Return to your starting position. That is one rep. Repeat on this side 15-20 times, then switch legs. 

Double-Leg Hip Bridge: Lie face up with your feet flat on the floor, with your palms up, arms by your side. Keep the weight in your heels, and lift your hips up until your body forms a straight line from knees to shoulders. Hold it in this position for three seconds and return to starting position. Repeat this 15-20 times. 

Repeat this entire circuit three more times! Stay hydrated, and pump up your music! 

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!

Sexy Strong Core!

It is so important to have a strong core. Your core helps to maintain balance and posture. Not to mention how great it feels to have a solid core and abs! These are four of my favorite ab workouts. They really target your entire core and you will feel the burn if done properly. Do the workout in the order written, one through three and we will end it with thirty seconds of scissor kicks. All of these workout are meant to put an emphasis on the lower abs, while still targeting your entire core. 

Workout one: Start as position one, raise your shoulders up into position two, hold position two but lower your legs a few inches off the ground into position three. Bring your legs back to position two, lower your shoulders back to position one and that is one rep. Repeat 10-15 times. 

Workout two: Start out in the position shown in the image, and bring the ball up towards your toes with your shoulders lifted off the ground. This is one rep. I am holding a 6lb medicine ball, you can go lighter or heavier and even skip using the ball until you are able. Repeat this 15-20 times. 

Workout three: Start is position one, lying on your back and your right arm raised past your head, using your opposite leg, raise it up to meet your arm and back down again. This is one rep. Repeat this 10-15 times, and switch to your opposite side. 

End with 30 second scissor kicks

Repeat 3 more times!

Too often neglected by women: back and chest workouts!

Too often women tend to skip working out their backs and their chest. I hear so many women say," I don't want to bulk up, or lose my boobs." This will not happen to you, unless you are training to bulk, and that is very difficult to do. Woman body builders take supplements, and have strict diets to help them achieve those bodies, a little chest and back workout will only be beneficial to you. Ours bodies start to deteriorate into old age, and our backs are one of the first things to go. Working out your back will only help you to prevent injury and slow down the progression of back pain. Working out your chest is very similar, its really just great for your body. A few of the workouts are very common, but work great and I find them to be the most beneficial, and I have included images for those that may not be as common to you. Don't be afraid to challenge yourself. If you have any questions or comments, feel free to contact me! 

Back and Chest

Start with back workout one: The resistance band (20lb) is wrapped around my feet twice for maximum resistance. With your legs straight out, and your back straight, pull the handles as far back as you can. Try to keep the form presented in the photo. 

15 pushups

One Minute Plank

Back workout two: Find a wall to lean toward and use for balance. Take the same resistance band and stand on the band with the opposite foot of the arm your using, allowing enough leeway for resistance. With your back slightly bent towards the wall and your arm straight down, pull your arm up into a bended position. If the resistance isn't enough, step on the band closer to the handle. 

15 Pushups 

30 Second Plank

Repeat Three more times: Challenge yourself!

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.

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