If You Have 15 Minutes...(part two)

By Anonymous -
You can target your biggest trouble zone. Fifteen minutes is just enough time to effectively work your lower body, burning approximitly 96 calories.

Complete all of the Butt and Leg exercises using a pair of 5 to 10 pound dumbbells, working this muscle group twice a week. Perform this as a circuit, doing 3 sets.

  1. Single Leg Squat:  Stand facing away from a chair, holding dumbbells at sides.  Step forward about 2 feet.  Place top of right foot on seat and slowly bend left knee into a squat, being sure not to let knee go past toes.  Stand back up.  Do 12 reps, squat one more time with left leg and hold in down position for about 20 seconds.  Switch legs, repeat.
  2. Wall Sit with Body Weight:  Stand with your back and butt against the wall feet hip width apart and about one foot from wall.  Bend knees and slide body down wall until knees are almost at 90 degrees and in line with ankles.  Hold for 30 seconds, do 3 reps.
  3. Single Leg Deadlift:  Stand with feet together, dumbbells at sides.  Lift right foot off floor and lean forward from hips, keeping abds engaged and back straight, until weights are in line with left shin.  Pull through glutes to lift body back up,  Do 12 reps, lean forward one more time and hold in down position for 20 seconds.  Switch legs, repeat.

Comments

Post a Comment

Popular posts from this blog

10 Ways to Burn 200 Calories (*based on a 135lb woman)

By Anonymous -
Try these out and in case you couldn’t guess after reading….number 6 is my FAVORITE!! 1.        Get into the swing of things .   Take your stress out at the driving range.   Just 62 minutes at the driving range burns those calories away.   Ready to take on 9 or 18 holes…skip the cart and walk.   You’ll burn 50% more calories per minute. 2.        Meet in a dark alley.   Bowling Alley that is.   In 90 minutes of fun with your friends you’ll roll off 200 calories, skip your light beer-you can do it in an hour! 3.        Go Green.   Ride your bike to run your errands.   In just 23 minutes of peddling or 4.6 miles you burn off those 200 calories! 4.        Strike a pose.   Try Vinyasa yoga.   This type of yoga moves you fluidly from pose to pose, burning more than 7 calories per minute.   29 minutes….200 calories GONE! 5.        Rub-a-dub-dub.   Take a 2 mile walk with you puppy (about 40 minutes), come home and give him a 10 minute bath, then treat yourself to a 15 minute bubble bath and
Read more

How To Get Started On An Exercise Program

By Anonymous -
So, you ask yourself…How do I get started?  Everyone has good intentions to exercise on a daily basis, but you need a game plan to make it work.  Here are some suggestions for when you’re beginning to think about an exercise program: Consider what you would like to achieve.  What are your goals?  Are you trying to lose weight or maybe train to participate in a 5K for the first time? Make a reasonable exercise plan.  “No pain, No gain” should not be your plan.  Everyone needs to ease into exercise at their own pace.  Whether you are trying weight training or cardio…ease in… you’ll get to that 5K. How will you fit your exercise program into your day?  Pick the time of day that you feel that you have the most energy and you can commit to your workout.  Schedule your workout time like an appointment you can’t break.  Look at it as “me time”. Try a variety of different exercises.  Don’t do the same exercises all the time, if you do, your body will acclimate over time.  Cross training is
Read more

Speak up for yourself

By -
Image
A simple, effective way to sidestep sabotage (well meaning or not). "Another slice won't hurt, you don't need to lose weight, but you've always looked like this-it's who you are."  Do any of these sound familiar?  If so, you've faced sabotage at some point along the way and it can undermine your weight loss journey. Something to keep in mind, is that most often, sabotage is not intentional.  Often it's the people that love you the most say or do things that could derail your weight loss and maintenance efforts.  These people don't even realize they're doing it.  They think they are helping you.  Many people associate food with love. The bottom line is not to assume that friends and family are trying to harm your weight loss journey.  Take the time to explain to them how you feel sabotaged and let them know how they can better support you and your goals.  after all, they won't be able to change their behaviors unless they know how th
Read more