happygirl666
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Exercise Workout Number 1
We start with the weight training. You can perform these exercises using free weights and a weight lifting bench or by using machines. Dumbbells and barbells are both allowed.
Squats. Squats are possibly the most important exercise that you will do. To perform them properly you stand with your feet just over shoulder width apart and then squat down until your legs are almost parallel to the floor before returning to stand upright. Always look forward when squatting and not down, this helps maintain correct spinal alignment. Perform 3 sets of 10 squats with a weight that is challenging.
Reverse Lunges. These involve standing up straight, usually while holding a dumbbell in each hand. Step backwards with one foot and sing your weight downwards, bending the front knee. Then return and repeat on the other leg. Again, 3 sets of 10 is best to start with.
Bench Press. Bench presses work the chest. Do not worry, they are not going to make you look like a bodybuilder, and they will not burn off all your fat either. But they will help your muscles shape and support your chest. Use a solid flat bench and with dumbbells or a barbell press the weight directly upwards from your chest until your arms are straight. Many gyms have chest press machines that you sit upright on and perform the same movement.
Shoulder Press. This helps to tone the shoulders and also triceps that help with under arm fat and chicken wings. Sit upright and press a bar (or dumbbells straight overhead).
Curls. You can either curl dumbbells or a barbell. Excellent exercise for building stronger arms, not only will you look fitter and healthier but you will be able to carry your shopping and kids with ease!
Calf Raises. These help build shapely lower legs. Just stand on a step with your heels off the step and lift your bodyweight up and the lower again. Repeat 20 times. You can hold weights if you need to.
Pull Downs. These work he back, another major muscle group. A strong back helps to give your body an elegant structure and improves posture. Simple sit on a pull down bench and pull the weight towards your chest. You can instead do pull ups (modified of assisted).
Exercise Workout Number 2
The second workout is a traditional bodyweight circuit training workout to help increase muscular endurance and cardiovascular fitness. It also burns a lot of fat.
Bodyweight squats. Same motion as the weighted ones, but with just bodyweight. Aim to complete 100 squats in a session. Either all at once or in any number of sets.
Star Jumps. Classic old school gym exercise that gets your heart thumping and tones and strengthens your legs. The lateral movement of the legs helps to build stabilising muscles that will help you in other exercises.
Skipping. Skipping is something that only school girls and boxers do, which is odd as it is such a great exercise, everyone should learn to skip. A great fat burning cardio workout.
Burpees. They sound odd, but are very effective. From a standing upright position, you squat down to touch the floor, then kick your legs backwards, perform 1 push up, then hop your feet forward again to under your body, then explosively jump upwards with your arms in the air. Land on floor, and repeat. Excellent fun, burns a lot of fat and tones the muscles of the legs, core, and arms.
Push Ups. Often a hard exercise, so quarter push ups are allowed which are when you support your body on your knees instead of your feet. Try to perform up to 50 in a session. Building up push up strength will really help to tone muscle and burn fat.
Crunches. The classic abs exercise although alone they will not get you a flat stomach, you still need to do them to tone the stomach.
Exercise Workout Number 3
High intensity interval training workout. This workout involves performing high intensity intervals, which just means sprinting then slowing down to recover and then sprinting again. You can perform them on exercise bikes, elliptical machines, treadmills (although harder), rowing machines, while out running or swimming.
Short workouts with multiple intervals have been shown to be very effective at improving fitness and burning fat.
Warm up for a few minutes first, and then perform a 30 second sprint. At the end of the 30 seconds slow down to work at a gentle recovery pace for 60 seconds, then as soon as the recovery minute is finished perform another sprint.
Using a machine is easier as it can either be programmed or will have a clock. It is harder to perform this type of training while running. If you are outside you need an interval timer to beep at you for each stage. If you are on a treadmill you have to be careful to not go too fast that you can no longer control the machine! Ellipticals, bikes and rowers are really the best options.
Exercise Workout Number 4
Endurance training. Even though intensive workouts are best for fitness and weight loss, longer sessions are still important. Walking is actually a very good option, so walk for 45-60 minutes at a time to build up stamina and muscular endurance.
So there you go, 4 types of exercise to do each week that will get you fit, tone your muscles and burn fat. Hop to it!
Read more: 4 Legs, Bums and Tums Toning Workouts | Bums Tums and Thighs https://www.bumstumsandthighs.com/4-legs-bums-and-tums-toning-workouts#ixzz16Yqtzueu
We start with the weight training. You can perform these exercises using free weights and a weight lifting bench or by using machines. Dumbbells and barbells are both allowed.
Squats. Squats are possibly the most important exercise that you will do. To perform them properly you stand with your feet just over shoulder width apart and then squat down until your legs are almost parallel to the floor before returning to stand upright. Always look forward when squatting and not down, this helps maintain correct spinal alignment. Perform 3 sets of 10 squats with a weight that is challenging.
Reverse Lunges. These involve standing up straight, usually while holding a dumbbell in each hand. Step backwards with one foot and sing your weight downwards, bending the front knee. Then return and repeat on the other leg. Again, 3 sets of 10 is best to start with.
Bench Press. Bench presses work the chest. Do not worry, they are not going to make you look like a bodybuilder, and they will not burn off all your fat either. But they will help your muscles shape and support your chest. Use a solid flat bench and with dumbbells or a barbell press the weight directly upwards from your chest until your arms are straight. Many gyms have chest press machines that you sit upright on and perform the same movement.
Shoulder Press. This helps to tone the shoulders and also triceps that help with under arm fat and chicken wings. Sit upright and press a bar (or dumbbells straight overhead).
Curls. You can either curl dumbbells or a barbell. Excellent exercise for building stronger arms, not only will you look fitter and healthier but you will be able to carry your shopping and kids with ease!
Calf Raises. These help build shapely lower legs. Just stand on a step with your heels off the step and lift your bodyweight up and the lower again. Repeat 20 times. You can hold weights if you need to.
Pull Downs. These work he back, another major muscle group. A strong back helps to give your body an elegant structure and improves posture. Simple sit on a pull down bench and pull the weight towards your chest. You can instead do pull ups (modified of assisted).
Exercise Workout Number 2
The second workout is a traditional bodyweight circuit training workout to help increase muscular endurance and cardiovascular fitness. It also burns a lot of fat.
Bodyweight squats. Same motion as the weighted ones, but with just bodyweight. Aim to complete 100 squats in a session. Either all at once or in any number of sets.
Star Jumps. Classic old school gym exercise that gets your heart thumping and tones and strengthens your legs. The lateral movement of the legs helps to build stabilising muscles that will help you in other exercises.
Skipping. Skipping is something that only school girls and boxers do, which is odd as it is such a great exercise, everyone should learn to skip. A great fat burning cardio workout.
Burpees. They sound odd, but are very effective. From a standing upright position, you squat down to touch the floor, then kick your legs backwards, perform 1 push up, then hop your feet forward again to under your body, then explosively jump upwards with your arms in the air. Land on floor, and repeat. Excellent fun, burns a lot of fat and tones the muscles of the legs, core, and arms.
Push Ups. Often a hard exercise, so quarter push ups are allowed which are when you support your body on your knees instead of your feet. Try to perform up to 50 in a session. Building up push up strength will really help to tone muscle and burn fat.
Crunches. The classic abs exercise although alone they will not get you a flat stomach, you still need to do them to tone the stomach.
Exercise Workout Number 3
High intensity interval training workout. This workout involves performing high intensity intervals, which just means sprinting then slowing down to recover and then sprinting again. You can perform them on exercise bikes, elliptical machines, treadmills (although harder), rowing machines, while out running or swimming.
Short workouts with multiple intervals have been shown to be very effective at improving fitness and burning fat.
Warm up for a few minutes first, and then perform a 30 second sprint. At the end of the 30 seconds slow down to work at a gentle recovery pace for 60 seconds, then as soon as the recovery minute is finished perform another sprint.
Using a machine is easier as it can either be programmed or will have a clock. It is harder to perform this type of training while running. If you are outside you need an interval timer to beep at you for each stage. If you are on a treadmill you have to be careful to not go too fast that you can no longer control the machine! Ellipticals, bikes and rowers are really the best options.
Exercise Workout Number 4
Endurance training. Even though intensive workouts are best for fitness and weight loss, longer sessions are still important. Walking is actually a very good option, so walk for 45-60 minutes at a time to build up stamina and muscular endurance.
So there you go, 4 types of exercise to do each week that will get you fit, tone your muscles and burn fat. Hop to it!
Read more: 4 Legs, Bums and Tums Toning Workouts | Bums Tums and Thighs https://www.bumstumsandthighs.com/4-legs-bums-and-tums-toning-workouts#ixzz16Yqtzueu
