As you can see in the video I started off my workout today with a run. It’s not often that we get 60 degree days in February so I wanted to take advantage of it, and get in a nice run in the sunshine. Along with your workout today I recommend getting in some cardio. It can be running, biking (stationary or outdoor), elliptical, jump roping, high knees, or any of the cardio blast series from my other workouts.
The other thing you can do is: 1 minute of high knees, 20 Burpees, 1 minute of high knees, 20 Lunge Jumps, and 1 minute of high knees, both before and after your workout.
I did 30 minutes of cardio today, and as usual you want to work from your starting level. If you are just starting out 10 minutes may be enough. Listen to your body, and do between 10-30 minutes of cardio in addition to today’s ab and butt toning workout.
Here is part 2 of the Bombshell Body workout: Bombshell Butt. This one is focused on your glutes, and uses some of the best body weight exercises out there to shape and tone your bottom. This routine will help you get a nice, firm, shapely bum.
I wanted to take a moment and share with you some information I learned about how to boost your metabolism. I read an article in Fitness Magazine (www.fitnessmagazine.com) about how workouts boost your metabolism both during, and after a workout. I had heard this before, however, what was really interesting was the amount of calories burned after your workout.
For 50 minutes of weight lifting you increase your calorie burn afterward by 14 calories. For a 19 minute session that combines resistance exercises and cardio bursts (sound familiar????) you burn an additional 25 calories afterward. Those extra calories burned add up throughout the day.
In addition, each pound of fat you have in your body burns 3 calories per pound, per day. Each pound of muscle burns 14 calories per pound, per day. So I did the math to find out exactly what that means in the real world. J
Two women who both weight 135 pounds may look very similar but have very different body compositions and metabolisms.
If a 135 pound woman has 21% body fat (which is in the healthy range) they are burning a total of 1578.05 calories per day from their muscle and fat.
A woman who weighs 135 pounds and has 40% body fat will only burn 1296 calories per day from muscle and fat. Many women who look skinny fall in this range. Although they are thin they are at increased risk of diabetes, heart disease, and other health issues that are linked to higher percentages of body fat.
This also explains why the more muscular person seems to be able to eat whatever they want without gaining a pound, and the less muscular individual may need to watch what they eat to prevent weight gain.
I hope this information was interesting and helpful! Today’s workout focuses on your glutes and core. Tomorrow is going to be a more intensive cardio day. J
Melissa
Hard Butt, Tight Abs Workout
Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed
1.Plank twist (timed)
2.Side Lunge (alternating sides)
3.Boat (timed: alternate holding the pose and scissoring the feet while holding the pose)
4.Forward/Backward Lunge (right)
5.Bicycle (timed)
6.Forward/Backward Lunge (left)
7.Leg Circles (full reps on the right and left leg respectively)
8.Chair pose (timed: alternate pulses on feet and balls of feet)
9.Angel Abs
10.Hydrant Lift (right and left side, full reps for each)
Cydney is back with a vengeance for her weekly workout! This workout is all about working your core, your butt and your thighs. This workout will help you whittle your waist and get nice tight muscles in your abdomen. It is also designed to work your butt from every angle.
If you’re feeling motivated and energetic I recommend that you go through this entire workout twice. J
Every week Cyd impresses me because she shows up with a great attitude, ready to work, and each week the changes are more and more noticeable. She has increased her strength, endurance, and athletic ability. Her waist is getting littler. Put in the work, and you will get the results.
My personal Bender is going really well. I am very pleased with the results I have had since I started sharing my workouts with you. This should be a fun week. At some point this week I will be sharing a yoga based stretching routine for runners, or anyone with tight muscles. I am also going to include links to some great (and healthy!) recipes, along with the usual fat burning, body shaping workouts.
If you have been following my workouts, and want to share any results or news, please feel free to comment or message me. I have been getting a lot of great feedback, and it’s very motivating for me. I really enjoy helping people, and being able to share my passion for fitness. Anyone can make their life healthier, and the fact that you’re here watching these workouts means that is something you want.
As the holiday’s approach it is especially important to maintain your fitness. So challenge yourself, and make the commitment to go on your own Fitness Bender.
Melissa
PS In between each rep exercise today I did a timed exercise. I used my interval timer, but you can use a stopwatch or oven timer as well. This type of workout is known to burn more fat, and continue to burn calories throughout the day after your workout. So burn off that fat to reveal the awesome abs and butt you are building!
