me -

everything & anything that motivates me to be healthy.... day in, day out.

Thursday, July 28, 2011

July 28, 2011

My nummy snack this arvo! 98% fat free tuna with chilli
2 scoops of Scivation Xtend in Refreshing Watermelon




1. Introduction

As you sluggishly pull yourself toward the treadmill for your umpteenth run this month, the thought hits you: there must be a better way. And there is: dynamic, equipment-free moves like the ones in this four-exercise routine are an excellent way to add variety to your humdrum cardio workout.

Try doing each move for 30 seconds, resting 30 seconds to one minute in between, then repeating twice from the top for a total of three rounds.

2. Butt Kicks

Target Muscles: hamstrings, glutes, calves

How to do it:
Stand with your feet hip-width apart, arms at your sides and elbows bent. Jump and bend one leg behind you to draw your heel toward your glutes; on your next jump, switch legs. Continue, alternating quickly, for your entire set. (you can also ramp up the calorie burning by adding alternating bicep curls with dumbbells)


3. High Knees

Target Muscles: glutes, quadriceps, calves

How to do it:
Begin in the same starting position as the butt kicks. As you jump, raise your knee in front of your body, alternating legs with each jump. Land lightly on the ball of your foot, and aim to get your knees as high as possible. Repeat for your set. (variation, add overhead dumbbell raises)


4. Jumping Jacks

Target Muscles: leg adductors and abductors, calves, deltoids

How to do it:
Stand with your feet together, arms at your sides. Jump your legs out to the sides while raising your arms above your head; your body should form an X [A]. Immediately jump back into the starting position [B], and continue quickly alternating with each jump. (try doing 100 jumping jacks to get your heart rate up!)


5. Squat Jumps

Target Muscles: glutes, quadriceps

How to do it:
Stand with your feet shoulder-width apart, knees slightly bent. Bend your legs to sink into a squat; at the bottom, explode upward into the air, raising your arms overhead to help you gain height. Land with soft knees and immediately sink back into your squat. Repeat for your entire set. (my fave!!! for something different you can also jump onto a box/ledge/bench. these KILL your legs and make them sexxyyy :))




my huge dinner last night, very filling!
stir fry noodles with veggies, more steamed veg and choc 
protein shake with banana


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