Oct 022014
 

HIIT Workout At Home

Seven moves in this hiit workout at home. Do each exercise for 50 secs and 10 secs rest after each exercise.

HIIT Workout At Home

Step by step instructions for hiit workout at home:

1. Plank Jack
Get on plank position balancing your body in air supporting on your palms and toes. Now jump and take your legs out. Jump back to original position. Do plank jack for 50 secs.

2. Gecko
Get on plank position balancing your body in air supporting on your forearms and toes. Now take your one arm on side and touch the floor with fingers and balance on only one arm. Do same with other arm. Do gecko moves for 50 secs.

3. Split Lunge Jump
Stay in standing position. Take your one leg at back, touch the floor with knee by folding the knee and bend other leg knee to the floor for support and jump same time. Alternate the legs. Do split lunge jump for 50 secs.

4. Pushup Plank
Do a normal pushup then take your one arm up in the air balancing on other one on the floor. Do same with other arm after doing pushup. Do pushup plank for 50 secs.

5. Burpees
Get in standing position. Jump high taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring leg in middle and get back in stand up. Do the burpees for 50 secs.

6. Hip Twist
Get on forearm plank position on yoga mat. Now touch your hip on side (one side then another) without touching your body to the floor. Do hip twists for 50 secs.

7. Reptile Jumps
Get on plank position balancing on palms and toes. Now jump on position (leave your palms as it is) and take your one leg on side by your waistline. Jump your leg back and same time take other leg on side by waistline.

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Sep 302014
 

Quick Ab Workout

Only two exercises are in this quick ab workout. Double leg lift and criss cross legs exercises are included in this just over 3 mins workout.

Quick Ab Workout

Steps for the quick ab workout:

Double Leg Lift
Lay on floor on your back. Keep your hands behind the head and lift the head up and keep your eys looking straight instead of looking up. Keep your legs straight up in the air. Now drop your legs without touching the floor and lift back up again. Do double leg lift for 60 secs.

Criss Cross Legs
Stay in same position as above with your head up. Keep the legs straight but a little up in the air. Now bring your one knee to chest and get your opposite elbow to the knee like running bicycle. Do same with other knee and elbow. Do criss cross legs for 60 secs.

Do again double leg lift for 37 secs. Then do criss cross legs for 37 secs. Then very slowly get up (full sit up).

Please leave your feedback for quick ab workout!

Sep 202014
 

6 Best Exercises To Reduce Cellulite

6 Best Exercises To Reduce Cellulite

6 Best Exercises To Reduce Cellulite

Instructions for 6 best exercises to reduce cellulite:

1. Mountain Climbers
Get on plank position supporting on your palms and toes but keep less gap between arms and legs. Bring your knees at front to chest one by one as fast as you can. Repeat continuously for 30 secs. Do 3 sets of 30 seconds mountain climbers.

2. Hip Bridge
Lie on your back. Spread your arms on shoulder level straight to legs and bend your knees, touch the floor with your legs for support. Now lift your core up like a bridge and stay in this position for 3-4 secs then bring the core down without touching the floor. Do it for 12-15 times. Do 3 sets of Hip Bridge and 12-15 reps in each set.

3. Forward Weighted Lunge
Hold the dumbbells in each hand and get in standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor for support. Pause for 3-4 secs then get back in original position. Keep your torso straight. Alternate the legs when you this moves. Do it for 10 times. Do 3 sets of forward weighted lunge and 10 reps in each set. Use the weight between 6-8kg.

4. Step-Up With Dumbbells
Hold the dumbbell in each hand and step one leg up onto a chair or bench. Balance on only one leg on chair or bench, the other leg should be up but not on chair or bench. Get down and repeat with other leg. Alternate the legs when you do these moves. Do it for 10 times. Do 3 sets of step-Up with dumbbells and 10 reps in each set. Use the weight between 6-8kg.

5. Ab Wheel Rollouts
Get on yoga mat on your knees with ab wheel. Keep your arms straight, bring your weight over your shoulders. Keep your abdominal and back straight. Roll forward on the ab wheel. Go as far forward as you feel comfortable going, and return to the starting position. Repeat for 10 times. Do 3 sets of ab wheel rollouts and 10 reps in each set.

6. Around The World

Get in standing position with kettle bell. Keep a little gap between your legs. Keep moving kettle bell around your body passing one hand to another. Make sure you do wide kettle bell circles and keep your body tight and straight. Switch the direction and repeat for 10 times. Do 3 sets of around the world move and 10 reps in each set.

Leave your feedback for 6 best exercises to reduce cellulite!

Sep 152014
 

30 Days Abs Challenge

30 Days Abs Challenge

30 Days Abs Challenge – Follow Day By Day for 30 days:

Day 1
15 Sit ups
5 Crunches
5 Double Leg Raise
25 secs Plank

Day 2
20 Sit ups
8 Crunches
8 Double Leg Raise
12 secs Plank

Day 3
25 Sit ups
10 Crunches
10 Double Leg Raise
15 secs Plank

Day 4
Rest Day

Day 5
30 Sit ups
12 Crunches
12 Double Leg Raise
20 secs Plank

Day 6
30 Sit ups
12 Crunches
12 Double Leg Raise
20 secs Plank

Day 7
40 Sit ups
20 Crunches
20 Double Leg Raise
30 secs Plank

Day 8
Rest Day

Day 9
45 Sit ups
30 Crunches
30 Double Leg Raise
35 secs Plank

Day 10
50 Sit ups
50 Crunches
30 Double Leg Raise
38 secs Plank

Day 11
55 Sit ups
65 Crunches
33 Double Leg Raise
42 secs Plank

Day 12
Rest Day

Day 13
60 Sit ups
75 Crunches
40 Double Leg Raise
50 secs Plank

Day 14
65 Sit ups
85 Crunches
42 Double Leg Raise
55 secs Plank

Day 15
70 Sit ups
90 Crunches
42 Double Leg Raise
60 secs Plank

Day 16
Rest Day

Day 17
75 Sit ups
100 Crunches
45 Double Leg Raise
65 secs Plank

Day 18
80 Sit ups
110 Crunches
48 Double Leg Raise
70 secs Plank

Day 19
85 Sit ups
120 Crunches
50 Double Leg Raise
75 secs Plank

Day 20
Rest Day

Day 21
90 Sit ups
130 Crunches
52 Double Leg Raise
80 secs Plank

Day 22
95 Sit ups
140 Crunches
55 Double Leg Raise
85 secs Plank

Day 23
100 Sit ups
150 Crunches
58 Double Leg Raise
90 secs Plank

Day 24
Rest Day

Day 25
105 Sit ups
160 Crunches
60 Double Leg Raise
95 secs Plank

Day 26
110 Sit ups
170 Crunches
60 Double Leg Raise
100 secs Plank

Day 27
115 Sit ups
180 Crunches
62 Double Leg Raise
110 secs Plank

Day 28
Rest Day

Day 29
120 Sit ups
190 Crunches
62 Double Leg Raise
115 secs Plank

Day 30
125 Sit ups
200 Crunches
65 Double Leg Raise
120 secs Plank

You can do alternate single leg raise instead of double leg raise. Do not touch the floor, keep the legs off the floor to make most of this exercise.

Do the 30 days abs challenge and see the difference yourself!

Aug 312014
 

Quick Calorie Burning Workout

Steps for quick calorie burning workout:

Quick Calorie Burning Workout

Quick Calorie Burning Workout

1. Burpees and Jab/Kick Combo

Burpees for 5 times then jab/kick combo for one time (alternate leg every time). Repeat for 60 secs.

Burpees: Get in standing position. Jump high taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring leg in middle and get back in stand up.
Jab/Kick: Get in standing position take your right leg at front. Do jab cross like your are doing boxing with both hands than high kick with left leg.

2. Push Ups and Jumping Jacks

Push ups for 5 times then jumping jacks for 5 times. Repeat for 60 secs.

Push Ups: Get down on front. Lift your body up up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air.
Jumping Jacks: Get in standing position. Jump on position and spread your legs and arms (over head) in and out during jump.

3. High Knees and Squat Jumps

High knees for 30 secs then squat jumps for 30 secs.

High Knees: Get in standing position. Now get running on same place by taking your knees high.
Squat Jumps: Get in standing position. Do the normal squat (like trying to sit on chair) but jump when you get back on standing position.

4. Skater Hops and Starfish Crunches

Skater hops 5 times then starfish crunches 5 times. Repeat for 60 secs.

Skater Hops: Get in standing position. Now take your left leg on the back of right leg as much as possible with a jump like hopping. Then jump right leg on the back of the left leg like hopping.
Starfish Crunches: Keep laying down. Spread your legs out touching the floor and keep your arm straight on shoulder level touching the floor. Now take your one leg up and opposite arm, bring them together as much as possible. Do same with other leg and opposite arm.

5. Plank Core Drop and Side Plank with Hip Drops

Plank core drop for 10 times then side plank with hip drops for 10 times for one side then switch the side for side plank with hip drops for other side.

Plank Core Drop: Get on your front on floor. Lift your body up and straight balancing on your palms and toes. Now drop your core on left side (or right) then on right(or left) side by side.
Side Plank with Hip Drops: Lay down on your side. Lift the body up in the air on one side supporting and balancing with elbow arm and foots. Now lift down and up your hip for 10 times.

Leave your feedback for the quick calorie burning workout!

Jul 242014
 

7 Minutes Intense Cardio Workout

Step by step instruction for the 7 minutes intense cardio workout:

7 Minutes intense cardio workout

7 Minutes Intense Cardio Workout

1. Jumping Jacks
Get in standing position. Jump on position and spread your legs and arms (over head) in and out during jump. Do jumping jacks for 30 secs.

2. Wall Sit
Stand supporting the wall. Bend your knees down and get your body down like sitting with support your back to the wall. Do the wall sit for 30 secs.

3. Push Ups
Lie down on front. Lift your body up up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air. Do the push ups for 30 secs.

4. Abdominal Crunch
Lie on your back. Bend your knees and touch the flour with leg for support and keep your hands behind your head. Then lift your head up. Do abdominal crunches for 30 secs.

5. Alternative Lunges (Each side)
Get in standing position. Take your one leg at back, touch the floor with knee by folding the knee and bend other leg knee to the floor for support then get back in original position. Then do same with other leg. Do alternative lunges for 60 secs.

6. Squat
Stand up and keep a little gap between your legs then get your body down taking your back out like sitting on chair. Do squats for 30 secs.

7. Tricep Dip
Lie on your back. Take your arm a little back and keep your palms on floor. Fold the knees and keep your legs on floor. Now lift your body up in the air and bring it down without touching the floor. Do tricep dips for 30 secs.

8. Plank
Lie on your front on yoga mat. Lift your body up balancing on your forearms and toes. Stay in this position for 30 secs.

9. High Knees
Get in standing position. Now get running on same place by taking your knees high. Do high knees running position for 30 secs.

10. Burpees
Get in standing position. Jump taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring leg in middle and get back in stand up. Do burpees for 30 secs.

11. Push Ups and Rotation
Lie down on front. Lift your body up up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air. Now lift your one arm up in the air with support of other arm (palm). Do the push up and do same with other arm up in the air. Do push ups and rotation for 30 secs.

12. Side Planks (Each Side)
Lay down on your side. Lift the body up in the air supporting and balancing with forearm and foots. Stay in the position for 30 secs. Switch the side and do same for 30 secs. To make a little bit difficult this last exercise of intense cardio workout raise your opposite arm in the air.

So, what do you think about this 7 minutes intense cardio workout plan?

Jul 132014
 

Hip Hop Abs Workout

Fitness trainer Shaun T will show you best hip hop dance techniques to burn the fat from full body and get six-pack abs. No issue if you are beginner of dancing or even you can’t dance at all, in this hip hop abs workout dvds Shaun T gives away all step by step moves, and you’ll be burning the fat and get new body in no time. Hip Hop Abs workout is designed to get flat, sexy abs without ever doing a single crunch or sit-up.

6 day slim down plan get about 4 inches off from your waist line in just 6 days in this hip hop abs workout!

What do you get in Hip Hop Abs Workout Package?

10 total amazing workouts on 3 DVDs,
Nutrition Guide,
30 Day Workout Calendar,
Measurement card & Tape measure,
Results on the Run Diet Guide, and
6 Day Slim Down Plan.

10 Amazing Workouts For:
Secrets to Flat Abs (13 minutes)
Fat Burning Cardio (30 minutes)
Ab Sculpt (25 minutes)
Total Body Burn (45 minutes)

BONUS: Hips, Buns and Thighs Workout (25 minutes)
BONUS: Learn to Dance with Shaun T (3 dance workout routines)
BONUS: Last Minute Abs
BONUS: Last Minute Buns

Jul 012014
 

3 Minute Ab Workout


This 3 minute ab workout is perfect for you, if you are in rush and haven’t got much time for workout.

3 Minute Ab Workout

Step by step instruction for 3 minute ab workout:

1. Mountain Climbers (30 Seconds)

Lie on your front and get balance with your palms and legs (toes) then lift your body up in the air. Bring your knees at front to chest one by one. Do mountain climbers for 30 secs.

2. Crunches (30 Seconds)

Lie on your back. Bend your knees and touch the flour with leg for support and keep your hands behind your head. Then lift your head up. Do crunches for 30 secs.

3. Plank Slides (30 Seconds)

Get in plank position. Take your left leg out and bring it back without touching the floor. Do this for 15 secs. Now switch the leg and do same move for right leg for 15 secs.

4. V Crunch (30 Seconds)

Lie on your back. Keep your arms straight over the head touching the floor. Then lift your upper body up and legs up and get in ‘V’ shape. Do this move for 30 secs.

5. Plank Hops (30 Seconds)

Get in plank position. Now out your legs on side with hopping and get back in the position. Then hop at front in the middle and get back. Do plank hops for 30 secs.

6. Full Sit Up (30 Seconds)

Lie on your back. Keep your arms straight over head. Now lift your upper body in sitting position and try to touch your toes. Get back slowly. Do full sit ups for 30 secs.

Please leave your feedback for 3 minute ab workout!

Jun 082014
 

Abs On Fire Workout

Step by step workout to make your Abs on fire. Get your Abs on fire!

1. Genie Ab exercise:

Sit down on yoga mat and lean back. Bend your knees and touching the floor with leg. Straight the arms on shoulders and bend your elbows. Keep one arm on another straight like genie does. Now lift the leg to arms and bring it back to floor. Do this genie ab exercise 40 times.

2. Eagle Abs Exercise:

Now lay down slowly on yoga mat. Now twist the leg with each other and twist the arms as well. Bring the knees to elbows and elbows to knees. Squeeze your tummy when you do the crunches Do this eagle abs exercise 30 times.

3. Runaway Abs Exercise:

Stay in lay down position and keep legs up in the air. Arms on the back of head and lift the head up. Now start kicking your legs like flutter kicks. Do this runaway abs exercise for 50 times.

Abs On Fire WorkoutDouble Leg Stretch

Lay down on your back on yoga mat. Bend your knees and take them to your chest holding with your arms like hugging your knees. For advance hug knees to chest position, bring your head up to your chest.

4. Star Abs Exercise

Stay in laying position. Lift the head up. Take hands on over head on back (not up) then spread them and legs straight without touching the floor then spread them. Bring your knees to chest with help of your hands. Bring back legs to straight and spread and same as arms as well. Do this star abs exercise for 25 times.

5. Clock Abs Exercise

Sit on yoga mat folding the knees and touching the floor with your legs. Lean back your upper body. Take the support from your arms keeping on floor folding the elbows. Now straight the legs up and take round rolling them like a clock. Do same on opposite direction. Do about 12 clock abs exercise.

6. Hollow Rock Exercise

Lay down on yoga mat. Keep your one leg on another one and hold your hands together. Now rock your body from up to down and down to up. Do this hollow rock exercise for 15 times.

7. Single Leg Drop Exercise

Lay down straight on yoga mat. Lift the legs up straight. Now drop one leg without touching the floor. Bring it up in straight up position. Now drop another leg and bring it back. Do this single leg drop for 25 times.

Cheerleader L’s Exercise

Lay down on yoga mat. Lift the legs up in the air. Lift your head up. Drop one leg and keep straight without touching the floor. Stay in this position for 15 secs. Then switch the leg and stay in position for 15 secs.

8. The Earthquake

Sit on yoga mat. Keep legs straight touching the floor and lean back upper body. Keep the arms straight on shoulder level. Hold in this position as much as you can. Take your arm up and down one by one for 10 times. Then get back your arms in straight position and stay in this position as long as you can.

Get your abs on fire and please leave your feedback for this abs on fire workout!

May 312014
 

5 Minute Ab Express Workout

Step by step 5 minute ab express workout:

5 Minute Ab Express Workout1. Sit on yoga mat. Keep your leg on flour touching the floor folding from knees. Lean back your chest. Keep one leg straight without touching the floor and opposite hand behind the head. Bring your elbow to knee (as much as you can) and bring your knee to chest. Keep other arm straight on side. Bring back the leg on straight position without touching the floor, elbow back to position and the other arm at front straight. Do these moves for 45 secs and then switch the leg and hand. Repeat for further 45 secs.

2. Stay in same position as above sitting on yoga mat and lean back upper body. Lift the leg up and bend them from the knees without touching the floor. Keep the one foot over another like twisting them. Keep your arm at chest folding from elbows and hold the hands from the fingers. Now move side to side elbows and touch the floor with elbow side to side. Do these moves for 60 secs.

3. Lay down on yoga mat. Keep leg straight one touching the floor and other on the air. Keep your hands behind your head and do crunches lifting your upper body and head up in the air and same time lift your leg up which is in the air. Bring the head back and leg straight. Do these moves for 45 secs then switch the leg and repeat the moves for 45 secs.

4. Slowly lay down on yoga mat. Keep your hands under your bum for the support. Lift the legs up in the air and keep them straight. Now drop the leg and lift them up. Make sure your legs don’t touch the floor. Last few moves do with crunches. Do these moves for 60 secs.

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