total body

I’ve been congratulating myself on not getting my annual sunburn, but today I got my annual heat exhaustion. It’s a fun summer tradition! I start wondering why everyone is being so annoying, and then I stand up and everything is dark and weird, because I will never learn to drink water BEFORE that happens.

Why, self? Why is heat always a freaking surprise? Why can’t I notice when I feel a little bad and drink water, instead of being totally oblivious to all body signals until I’m feeling completely gross?

Pretty much whenever I am really annoyed, the reason is that I’m getting sick or run down. But I never make the connection that, hmm, maybe every single person ISN’T trying to be extra useless and irritating, maybe I need a.nap.

Anyway I’m in the A/C now, with feet up and lots of water. Having a body is very hard.

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Total Body Yoga Routine. . in a really amazing location! xo

Get Fit Fast With Jillian Michaels’ Moves

There’s a reason we tapped America’s toughest trainer for your body makeover. She gets results! These seven moves from her new BodyShred program will reshape and shrink you.

Your Plan: Grab an 8-pound weight and do each firmer for the time indicated. Take a 60-second break; repeat three times, six days a week. See a video of all the moves »

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Pendulum Lunge - 1 minute

Stand with feet together, a dumbbell in right hand with arm extended out to side at shoulder level. Lunge forward with right leg and pass dumbbell under right thigh to left hand, extending left arm out to side as you step back up. Repeat on opposite side for one rep. Continue, alternating sides.

Jill’s Tip
“Good form equals faster sculpting. Make sure your back’s straight and lunging knee tracks over your ankle.”

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The Ape - 1 minute

Crouch on balls of feet; place hands shoulder-width apart on floor outside right foot. Press weight into palms; jump feet up and to right, landing in a crouch. Continue, alternating three hops to right, then three to left.

Jill’s Tip
“Stay low to really target your butt and thighs.”

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Sissy Squat to Side Crow - 1 minute

Stand with feet together and squat low on toes, hands shoulder-width apart on floor outside left leg. Lean left knee into right arm and bend elbows, shifting weight to left side until knees are stacked and balanced on elbows; hold for 1 count. Stand and jump, extending arms overhead; continue for 30 seconds. Switch sides; repeat.

Jill’s Tip
“Try hopping knees onto elbows for a split second and work up to a full hold. Think: Nothing changes unless I try.”

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Single-Arm Mountain Climber - 1 minute

From a plank, extend left arm in front of you and lunge right foot forward, 12 inches behind right hand. Quickly switch legs, jumping right foot back and lunging left foot forward as you drive left arm behind you. Continue for 30 seconds. Switch arms; repeat.

Jill’s Tip
“You may feel off-balance at first; if that happens, squeeze your abs. This engages your core to steady you.”

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Bear Kick - 1 minute

Start on all fours on balls of feet with wrists under shoulders, knees under hips, knees lifted an inch off floor. Kick left leg under torso and out to right. Return to start. Continue quickly for 30 seconds. Switch legs; repeat.

Jill’s Tip
“Kick as fast and strong as possible to up your calorie burn.”

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Sumo Touchdown - 30 seconds

Start in a wide squat, thighs almost parallel to floor, toes turned out, hands behind head, elbows out, abs engaged. Bend to right, touching right fingertips to floor beside right heel. Return to start; repeat on opposite side.

Jill’s Tip
“If you can’t quite get your fingers to the floor, touch the outside of your shin instead.”

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Cauldron Crunch - 30 seconds

Lie faceup, holding dumbbell in both hands, arms extended to right, shoulders and legs a few inches off floor. Bend right knee and place right foot on floor as you crunch up and circle dumbbell counterclockwise around right knee, like you’re stirring a cauldron; lower to start. Repeat on opposite side.

Jill’s Tip
“To cinch your waist, reach the dumbbell out as far as you can while making a stirring motion.”

https://www.yahoo.com/health/get-fit-fast-with-jillian-michaels-moves-107612151480.html

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HOT BODY HOLIDAY WORKOUT

It took me years to work up to inverted pushups: it took lots of practice & time. (just a few years ago I struggled with ones from my knees)

You begin where you are: don’t be intimidated. Practice makes perfect and it takes time to develop strength. You do what you can. You do a little more each time. And you celebrate any progress along the way. :)

Start here if you’re struggling with pushups or need ideas on how to modify them: Working Your Way To Perfect Pushups

13 Creative Ways to Get a Cardio Workout in Your Bedroom

Of course you know one way to rev up your heart rate in your bedroom. But for those times when you don’t have a, er, gym partner, there are other ways to get a legit cardio workout in a relatively small space. Try all or any combination of these moves below from CosmoBody trainer Astrid McGuire to break a quick sweat and boost your metabolism when you lack the motivation to go to the gym. Stick with each move for 30 to 60 seconds, then move on to the next exercise. 


1. Heel Kicks: Bend both elbows to a 90-degree angle. Stand on your right foot as you kick your left heel back toward your butt and bring your right arm forward. Then drive your right elbow backward and bring your left arm forward as you hop to your left foot and kick your right heel back to your butt. Continue to alternate arms and legs. 
Where you’ll feel it: Your hips and quads. 

2. High Knees: Bend each elbow to a 90-degree angle. Stand on your right foot as you lift your left knee to hip height and bring your right arm forward. Then swing your right arm backward and bring your left arm forward as you hop to your left foot and lift your right knee to hip height. Continue to alternate arms and legs in quick succession.  

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Where you’ll feel it: Your quads, butt, and core.

3. Alternating Reverse Lunge With Cross-Body Punch: Stand with both feet together and your hands in fists at chest level. Keeping your left knee behind your left toes and your shoulders stacked over your hips, take a large step backward with your right foot and lower down into a reverse lunge. At the same time, twist your upper body toward the left and punch diagonally across your chest with your right fist. Turn back to center and bring your right fist in toward your chest, as you push into your left heel and come up to stand with your feet together. Repeat on the opposite side, this time stepping backward with your left foot, twisting toward the right, and punching diagonally across your chest with your left fist. Turn back to center and come up out of the lunge to complete one rep. Continue to alternate sides, punching toward the front leg’s side.
Where you’ll feel it: Your quads, hamstrings, and butt, plus your core, arms and back.

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4. Reverse Lunge Knee Pump: Start with your feet together. Take a large step back with your right foot. Keeping your left knee behind the left toes, bend your front knee and lower your body straight down toward the floor until your front thigh is nearly parallel to the ground. With a soft bend in the elbows, bring both arms straight overhead. From this position, press into your left heel as you straighten your left leg, bring your right knee in toward your chest, and swing both arms down toward your sides. Return to starting position to complete one rep. Continue for up to 60 seconds, then reverse legs and repeat for the same amount of time on the opposite side. 
Where you’ll feel it: Your butt, quads, hamstrings, arms, and core.

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5. Reverse Lunge Cross-Body Punches: Take a large step back with your left foot. Keeping your right knee behind the right toes, bend your front knee and lower your body straight down toward the floor until your front thigh is parallel to the ground. Without coming up from this position, make a fist with each hand and bend your elbows to bring your fists up to your chest. Twist to the left as you punch diagonally across your chest with your right hand. Twist back to center and bring your right fist back in to your chest, then twist to the right and punch diagonally across your chest with your left fist. Come back to center to complete one rep. Continue to alternate for up to 60 seconds, then reverse legs and continue to punch with alternating arms for the same amount of time.
Where you’ll feel it: Your butt, quads, hamstrings, core, and back.

6. Sumo Squat Jumps: Stand with your feet wider than shoulders-width apart and point your toes about 45-degrees outward. Keeping your shoulders stacked over your hips, reach both hands down toward the floor as you bend your knees to lower your torso straight down until your thighs are nearly parallel to the floor. From this position, press up through the soles of your feet as you extend your legs and jump straight up. Land lightly with soft knees and your feet in starting position to complete one rep. 
Where you’ll feel it: Your butt, quads, hamstrings, and calves.

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7. Plank to Frog Jump: Get into push-up position with your feet about shoulders-width apart and your shoulders stacked over your wrists. Your body should form a straight line between your head and heels. From this position, engage your core and bend your knees to jump both feet up to frame your hands. Press into your palms as you jump back to starting position to complete one rep. 
Where you’ll feel it: Your core, back, chest, and legs. 

8. Mountain Climbers: Get into push-up position with your shoulders stacked over your wrists. From this position, engage your core as you drive your left knee in toward your chest. Place the left foot back on the ground in push-up position, then drive your right knee in toward your chest. Continue to alternate in quick succession. 
Where you’ll feel it: Your core, back, chest, and legs.

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9. Standing Mountain Climbers: Stand on your right foot as you lift your left knee to hip height and drive your right arm straight up into the air. Then release your right arm and drive your left arm straight up as you hop to your left foot and lift your right knee to hip height. Continue to alternate arms and legs.
Where you’ll feel it: Your legs, butt, and core. 

10. Lateral Lunges With High Knee Hop: Stand on your left foot and bring your right knee in toward your chest as you drive your left arm up for balance and drive your right elbow behind you. From this position, step your right foot out to the side and bend your right knee to lower into a side lunge as you drive your right arm forward for balance and bring the left elbow behind you. Press into your right foot as you alternate arms and extend the right leg to lift up out of the lunge. Bring your right knee back in to your chest to complete one rep. Continue lunging to the right for up to 60 seconds, then lunge to the left for the same amount of time.

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11. Bob Weave Punch: Stand with your feet slightly wider than shoulders-width apart, and bend your knees to lower your torso toward the ground. Make a fist with each hand, and bring both fists in toward your chest. From this position, stand as you lift your right heel off the ground, twist from the waist toward the left, and punch your right first across your chest to punch toward the left. Turn back to center, and bring your right hand and heel back to starting position as you bend both knees and lower down to starting position. Then straighten your legs as you lift your left heel off the ground, twist from the waist toward the right, and drive your left fist across your chest to punch toward the right. Turn back to center to return to starting position and complete one rep. 
Where you’ll feel it: Your thighs, butt, core, arms, and back. 

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12. Alternating Toes Shuffle: Stand with both feet together and bend your knees about 45 degrees. Bend both elbows and bring both hands up near your chest. Keeping your chest high and body low to the ground, lift your right heel up off the ground, as you drive your left hand up. Then release your right heel and lift your left heel up off the ground as you reverse arms, this time driving your right hand forward. Continue to alternate in quick succession.
Where you’ll feel it: Your calves, quads, and core. 

13. Knee Drives: Stand with your feet slightly wider than shoulders-width apart and your weight in your right foot. Drive both arms straight up over you right shoulder. Engage your core as you bring both arms down toward your left hip, and lift your left knee in toward your chest. Return to starting position to complete one rep. Continue for up to 60 seconds, then repeat for the same amount of time on the opposite side. 
Where you’ll feel it: Your core, arms, and legs. 

https://www.yahoo.com/health/13-creative-ways-to-get-a-cardio-workout-in-your-105977383428.html
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Watch on chelseaalysse.tumblr.com

Hot “Little Black Dress” Workout

She is so freaking tinnnyyy and cute!

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Power Up! Sandbag Circuit

I promise, this is FUN & you’ll like it! This workout gets a lot tougher as you go, but hang in there. Try to keep breaks to a minimum and time yourself so you have a score to beat (each time you do it, try to beat your old time! Start wherever you are).

Equipment: sandbag or dumbbells (optional), a jump rope (optional) and a timer.

No sandbag’ modifications are given below. Click here for more sandbag info if you’re interested or confused! :)
Ultimate Sandbag Website (All Models)

Circuit (repeat 5 times)

  • 2 minutes of jumping rope (pretend if you don’t have one, or swap in jacks, high knees, a jog in place or an actual run if you’re outside or have a treadmill)
  • 10 Bag Drag Pushups
  • 20 Single Leg Goodmornings

EXERCISE DESCRIPTIONS AND MODIFICATIONS

A. Bag Drag Pushups (10 alternating)

NO SANDBAG Version: use a pillow/towel and place dumbbell on top of it. When sliding dumbbell over, grasp it around the handle, and press it into the floor (don’t lift it). The towel/pillow will help it glide, but if you lift the dumbbell it will fall off midway. Press it gently into the floor and really engage your core throughout the drag.

This move is CRAZY for your core & back. Use as much power as you can to drag the sandbag or go heavy with your dumbbells. Beginners can do regular or modified pushups instead.

A. Come into pushup position, from the toes or knees. Place sandbag or weight on your right side, next to and in line with your hand. Keep hands in line with your shoulders and eyes forward.

B. Do one pushup.

C. With your left hand reach over to the right & grasp the bag or dumbbell. Pull hard and drag it to the other side: don’t be afraid to use power. Try not to sway and keep your hips facing the floor and butt down. Engage your core.

D. Adjust the bag/dumbbell if needed and repeat with the pushup. Switch sides each rep.

B. Single Leg Good Mornings (10 per side)

NO SANDBAG Version: You can use anything weighted behind the back (schoolbag, barbell, plate), try this with NO weights with hands behind the head, or bring the weights in front and perform a single leg deadlift instead.

(At home tip: I used to add instability to my broomstick by placing two small weights in plastic bags and attaching them to the ends of it. They would swing a little, which made the stick MUCH harder to control, even with small weights.

This move is AWESOME for your hamstrings! Magic. Lengthens, strengthens and stretches them really nicely. It works all the stabilizers in your legs and really helps with balance. :)

A. Stand with your legs slightly apart and hold a broomstick or sandbag across your upper back and shoulders. Palms should face forward (overhand grip) if possible. B. Transfer your weight to one foot and lift your back foot off the floor. Bend the standing leg slightly at the knee for balance. C. Maintain your balance on your standing foot and, keeping your back straight, bend your torso forward. HINGE AT THE HIPS. Try to keep them facing the floor. D. Contract your hamstrings and booty to return to the standing position, then swing your knee forward keeping yourself standing tall. Hold the knee up at hip level for 1-2 beats, then repeat from the beginning.

Tap down for balance at any time, but try to keep the foot lifted to add difficulty. Find a spot on the floor 6ft in front of you to focus on: this will help tremendously. Use your hips, glutes and hamstrings to do the lift to standing: NOT your back, and fight to keep hips facing the floor. Contract your core to support your back and help with balance throughout the move. :) Good luck with this one! Kill it! Ultimate Sandbag Website (All Models)

Your 10-Minute A.M. Full-Body Toner Routine

Every day should start on a high note. This strength-and-cardio routine gives you that—plus full-body toning—in just 10 minutes.

Even when you’re too busy for a full workout (or can’t resist the snooze button), you can still sneak in 10 minutes—which is all you need for this turbo routine, created by Angel Santiago, a trainer at Drill Fitness, the new high-intensity boot camp studio in New York City. “This workout revs your heart rate for a big calorie burn while it sculpts,” says Santiago, who uses moves that recruit multiple muscle groups at once to maximize efficiency. Now, go have an amazing day.

Warm-Up

LUNGE SEQUENCE Stand with feet hip-width apart, arms down. Bend at waist and walk hands out into a plank. Raise right foot and plant it just outside right hand. Pause, then return to plank; repeat with left foot for 1 rep. Do 6 reps.
Total time: 2 Minutes

Break a Sweat

RUNNING WOMAN Jog in place for 20 seconds. Rest 10 seconds.
STAR JACK Stand with feet together, arms down. Jump feet apart wider than hips, turning toes out 45 degrees. Bend knees and lower butt to just above knee height. Driving from heels, jump back to start but raise straightened arms to shoulder height, palms backward. Continue for 20 seconds. Rest 10 seconds. Cycle through these two moves again; try to go faster.
Total time: 2 Minutes

Sculpt All Over

IN-AND-OUT Start in a plank, balanced on palms and toes with shoulders over wrists. Keeping arms stationary, jump feet forward so they land outside palms. Now, jump back into a plank. Do 10 reps.
FLIER Lie facedown, arms outstretched in front of you. Lift right arm and left leg, hold a few seconds, then lower and repeat on opposite side for 1 rep. Do 10 reps. Cycle through these two moves as many times as you can for 3 minutes.
Total time: 3 Minutes

Up the Burn

SQUAT HOP Stand with feet just wider than hips. Squat until butt is just above knees. Now, press through heels and jump while raising arms; thrust down as you land. Continue for 20 seconds. Rest 10 seconds.
BEAR CRAWL Start on hands and knees, with knees under hips and hands wider than shoulders. Straighten knees and lift butt into a Downward Dog. Take three small steps forward (right hand, left foot; left hand, right foot; etc.), then three steps backward. Continue for 20 seconds. Rest 10 seconds. Cycle through these two moves three times, trying to go faster with each set.
Total time: 3 Minutes

https://www.yahoo.com/health/your-10-minute-a-m-full-body-toner-routine-115314866865.html