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March 27, 2014 By Michelle 8 Comments Being a busy stay at home mama, a gym membership isn’t quite in our budget.
After some tweaking, testing and research, I combined some of my favorites into this full body circuit workout. It took me about 40 minutes to do 3 rounds of the workout and I burned 350 calories, which isn’t terrible.
Now that you’ve done a great workout, finish up with drinking a delicious protein smoothie to fuel you for the rest of the day!
This looks awesome – I love workouts that have fairly high reps -I’m all about repetition!!!
Our Three Peas 7 hours ago Celebrate summer with healthy active kids and Gymboree's new active wear line; and come stop by to enter to #win a $50 gift card to buy some for your kids! Many women worry that if they start working out they will begin to look masculine, much like professional female bodybuilders. For the chest and making your wings do the exercise in the gym and this exercise is about doing 2 to 3 times in moment. For a comprehensive workout plan and nutrition guide, check out our popular Get Fit at Home 8-week program. Complete the included Warm-up & Dynamic Stretches before beginning the workout in order to raise your heart rate, prepare your muscles and joints for the exercises to follow and prevent injury. Follow each workout with the included Post-Workout Stretches to kick start recovery, maximize results and help prevent injury.
Get it right now and join over 160,000 others to receive more free resources and occasional updates! December 12, 2013 by Nicole 16 Comments Oh yeeeeah, first workout post in which I get to drop some new certified-personal-trainer knowledge on yo’ asses. I used a bunch of different goodies for this one, so if you don’t have a little home gym collection, this is probably better done at the gym. 20 Stability Ball Crunches with Feet on Wall: My friend suggested this exercise in a comment on previous blog post, and it’s awesome. 20 Standing Resistance Band Leg Abductions (right): Stand with feet hip-width apart, resistance band around lower legs, hands on hips. I really felt this in my abs the next day—windshield wipers with ankle weights on are brutal. I love the workouts you post and I was wondering if you had a post about what you do each day- or a typical week? This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.
May 17, 2014Workouts, healthy recipes, motivation, tips, and advice all right to your inbox! While someday I hope to fit this in, until then, I am always looking for new and different workouts that I can do at home.
But the reality is that the average woman simply does not produce the testosterone necessary to build big, bulky muscles.

But before you begin, make sure you are cleared by your doctor to participate in a workout program.
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This full body no equipment workout provides a maximum caloric burn while building strength and endurance. I had heard of superset training before and even done a few superset workouts that I’d found on other blogs, but now I actually know what they are and how to properly put one together. The first exercise is a fairly traditional move and the second adds a component of instability while targeting the same muscle group.
Keeping leg in that 90-degree angle, lift knee out and up in a wing motion (much like a dog lifting to take a pee). Lift right foot so it’s hovering off the floor (try to never let it touch during the 20 reps).
You can also do this workout without the ankle weights, but you might want to add on a few more reps to the windshield wipers, fire hydrants and superman lifts.
I’ve actually just started doing a post here and there on what my weekly workout schedule looks like. This looks like a killer workout, and your stability ball photos are a great reminder on how to manuver on the stability ball without falling on your face (I did that last week, ouch). I'm Nicole, a group fitness instructor, healthy lifestyle blogger (you probably figured that one out by now) and Certified Personal Trainer living in Boston, MA.
I had a fun weekend here with a bunch of my friends visiting, and now that they’ve all gone back to the city, I still have a few days on island to just relax with my family and catch up with my high school friends.
Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Hold a dumbbell on the ends, palms facing in towards each other, and extend arms straight in front of you at chest height.
To make sure you have proper form, roll your shoulder cage back and down before you start the exercise.
From the waist down, you’ll be in a side plank with the left foot stacked on top of the right. One of my favorite things to do is circuit workouts, where you repeat a series of workouts a few times.
Basically a superset is two exercises (usually targeting the same muscle group or antagonist groups) preformed back-to-back with no rest.
You can take a 15-30sec rest between sets if needed, and a 60sec rest before moving onto the next superset. Keeping a slight bend in your elbows, lower them down to your sides and then back up to starting.
With stability ball under your lower back and feet at 90 degrees on a wall, crunch up, hands behind your head and elbows wide. Hold for a second, then lower slightly (but not all the way down to the ground) before repeating.

Keeping foot flexed and facing forward, push against the resistance band, bringing it straight out to the side. Keep your back straight and bring your straight right leg up behind you, hinging at the hips. I’m getting so nostalgic for the days in college when I’d get to spend the entire summer here! Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From there, lunge forward, stepping your right foot in front of you as you bend both knees to opposing 90-degree angles. There are present some of the anticipating and very much energetic workout routine for women. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. The great thing about crunching on a stability ball is that it increases your range of motion while supporting your lower back.
When you lift up, careful not to overextend your back—don’t come too far past the point where your body is in a straight line.
The only bands i had are starting to break and was wondering if you can recommend sturdy ones? From here, you’re just going to rotate the weight in your hands, tipping one end up and then the other, as if your hand were on a steering wheel (hence the exercise name). From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on their board to catch a wave). From here, you’ll do a push up, engaging that right oblique to keep your body in a straight line as you lower the chest towards the ground and then press up, straightening your arms. Maybe I just need to mop my floors, but I found my sneakers kept slipping, so I did this move with my feet against a wall. Below you’ll find my top 5 favorite dumbbell exercises to carve, sculpt, and ultimately Tone and Tighten the lower extremities! Try not to bend the arms or let them drop below chest height as you rotate them back and forth. From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Reverse the sequence, twisting back to center and pushing off that front right foot to return back up to standing.
Beginners: modify by doing this from your knees (still twist the low body, left knee stacked on top of right knee) and omit the top crunch.

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