Tag Archives: Burpee

Follow Michelle Again!

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Ready for another week of sweating and toning your body? Here’s another complete workout routine which I will be following for this week. Remember that you can always modify these workouts to make it fit to your body’s own fitness level! I’ve been training on and off on toning my body and gaining more muscles for almost a year; therefore, these workouts are specifically designed for those who have been exercising regularly to a some extent. Follow this week’s workout and treat yourself to your favourite dessert on the weekend for all your hard work (I know I’m hitting up ‘Juliet et Chocolat’ again)! Stay fit and beautiful from the inside out!

Monday

Intensive Cardio

On Elliptical

2 min @ level 3 – Warm up at normal speed

3 min @ level 5 – Increase level at normal speed

5 min @ level 5 – Same level at higher speed

8 min @ level 7 – Increase level at higher speed and pedal backwards

2 min@ level 3 – Cool down at lower level and normal speed

*10 min – Stretch and Drink Water

Tuesday

Sexy Abs Workout 

Cardio:

30 reps – High Knees

30 reps – Burpees

30 reps – Side to Side Jumps

30 reps – Towel Swipes

*1 min – Rest and Drink Water

Abs:

30 reps – Alternating Crunches

1 min – Leg Hold

30 reps – Leg Up Sit Ups

1 min – Plank

30 reps – Butt Lifts

Wednesday

Intensive Cardio

On Elliptical

2 min @ level 3 – Warm up at normal speed

3 min @ level 5 – Increase level at normal speed

5 min @ level 5 – Same level at higher speed

8 min @ level 7 – Increase level at higher speed and pedal backwards

2 min@ level 3 – Cool down at lower level and normal speed

*10 min – Stretch and Drink Water

Thursday

Tight Booty Workout 

Cardio:

30 reps – Jumping Jacks

30 reps – Reverse Leg Kicks

30 reps – Lunges

30 sec – Fast Pace Shuffle

*1 min – Rest and Drink Water

Booty:

30 reps – Alternating Legs

20 reps – One Leg Squats

30 reps – Jumping Plank

30 sec – Chair Hold

20 reps – High Knee Jumps

Friday

Intensive Cardio

On Elliptical

2 min @ level 3 – Warm up at normal speed

3 min @ level 5 – Increase level at normal speed

5 min @ level 5 – Same level at higher speed

8 min @ level 7 – Increase level at higher speed and pedal backwards

2 min@ level 3 – Cool down at lower level and normal speed

*10 min – Stretch and Drink Water

Saturday & Sunday

Rest and Recovery

PS. Stay tuned for next week’s complete workout routine! It’ll be all about how to get those sexy toned abs with tips on what types of food to eat and what types to avoid to get rid of those love handles and flabs!

Love,

Michelle!

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Follow Michelle!

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   Today I challenge all of you to follow me in this week’s daily workout routine! Clear away all those excuses that continue to pop into your mind – school, homework, extra-curriculars, work. Just focus your thoughts to some of your fitness goals for the month (if you don’t have one, create one!) and keep encouraging yourself with positive self talk and positive reinforcements.

Positive self talk is a key component in fitness as it motivates you to push yourself beyond your boundaries and stay disciplined within a routine. However, positive self talk need not to be always verbal, but it can be communicated through writing as well. For me, writing this blog on a daily basis serves as my own positive self talk. In a way it acts like an online fitness journal which constantly motivates me to push through and keep disciplined.

Positive reinforcements are also a great way to keep you on track of your workouts. Sometimes it’s hard to do ‘all work no play’. Sure the award of looking toned, lean and fit will come further down the line as a long time reinforcement, but what do we get in the short run? This is when you can get creative with what rewards you believe will further drive your fitness ambitions. For example, when I follow through my daily weekday workouts, I award myself with the weekend as my ‘recovery days’ by treating myself out to dinner with some friends or indulging in the delicious chocolate molten lava brownie and cinnamon sprinkled white chocolate latte I’ve been saving for a cozy movie night in. It can also be as simple as splashing into the bathtub for a relaxing, aromatic bath after an intense cardio workout or telling yourself that after following through the workout routines for a month, you’ll reward yourself by getting that sexy, new halter top you’ve been wanting ever since you first laid eyes on it. Whatever your positive reinforcement may be, be sure it’s doesn’t interfere or detriment your workouts!

 

Anyways here’s the snap shot of this week’s complete workout routine!

Monday

Sexy Abs Workout 

Cardio:

30 reps – High Knees

30 reps – Burpees

30 reps – Side to Side Jumps

30 reps – Towel Swipes

*1 min – Rest and Drink Water

Abs:

30 reps – Alternating Crunches

1 min – Leg Hold

30 reps – Leg Up Sit Ups

1 min – Plank

30 reps – Butt Lifts

Tuesday

Intensive Cardio

On Treadmill:

2 min @ 4.0 mph – Walking

10 min @ 7.0 mph – Running

3 min @ 4.5 mph- Speed Walking

5 min @ 5.0 mph – Jogging

*10 min – Stretch and Drink Water

Wednesday

Tight Booty Workout 

Cardio:

30 reps – Jumping Jacks

30 reps – Reverse Leg Kicks

30 reps – Lunges

30 sec – Fast Pace Shuffle

*1 min – Rest and Drink Water

Booty:

30 reps – Alternating Legs

20 reps – One Leg Squats

30 reps – Jumping Plank

30 sec – Chair Hold

20 reps – High Knee Jumps

Thursday

Intensive Cardio

On Treadmill:

2 min @ 4.0 mph – Walking

10 min @ 7.0 mph – Running

3 min @ 4.5 mph- Speed Walking

5 min @ 5.0 mph – Jogging

*10 min – Stretch and Drink Water

Friday

Bigger Bust Workout

Cardio:

Bust:

20 reps – Body Rolls

20 reps – Double Pushups

20 reps – Pushup Side Jumps

30 sec – One Hand Hold (Right hand)

30 sec – One Hand Hold (Left hand)

Saturday & Sunday 

Rest and Recovery

Stay fit and beautiful from the inside out!

PS. More workout routines to come!

Love,

Michelle!

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Bigger Bust Workout

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Day 3 – Bigger Bust Workout

What You Need: 

- yoga or exercise mat

Cardio:

(See the cardio section from my past recent blogs and mix and match!)

Tight Booty Workout 

Sexy Abs Workout 

Bust:

20 reps – Body Rolls

20 reps – Double Pushups

20 reps – Pushup Side Jumps

30 sec – One Hand Hold (Right hand)

30 sec – One Hand Hold (Left hand)

Additional Info: 

Body Rolls – go in a table position, with your hands and knees on the ground, then dip your chest towards the ground and swoop up in a semi circle motion with your neck extended and your eyes looking towards the ceiling, try to keep your elbows in as much as possible and repeat

Double Pushup – go in a pushup position with your legs apart, lining them up with your arms, then lower yourself into a proper push and come back up, then bring your right hand together with your left hand while bringing your right leg together with your left leg, then immediately extend your left hand and left leg into the first position then lower yourself for another push up, repeat (for beginners, you can start on your knees)

Pushup Side Jumps – go in a pushup position with your legs together, then bend your knees and jump into the middle and jump back into original position, then with your legs still together, jump to the right as far out as possible and jump back, jump into the middle and jump back, then jump to the left and jump back, repeat in a middle-right-middle-left-middle order

One Hand Hold – go in a push up position, then extend your left or right arm to the sky and balance on one hand and one foot

PS. These exercises won’t actually ‘enlargen‘ your boobs, but it will definitely make them more perkier while also toning your arms!

Stay fit and beautiful from the inside out!

Love,

Michelle!

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Tight Booty Workout

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Day Two – Tight Booty Workout 

 

 

What You Need: 

- yoga or exercise mat

Cardio:

30 reps – Jumping Jacks

30 reps – Reverse Leg Kicks

30 reps – Lunges

30 sec – Fast Pace Shuffle

 

*1 min – Rest and Drink Water

Booty: 

30 reps – Alternating Legs

20 reps – One Leg Squats

30 reps – Jumping Plank

30 sec – Chair Hold

20 reps – High Knee Jumps

 

Additional Info:

Reverse Leg Kicks – get in the ‘crab’ position (on all fours with your tummy facing upward) and stretch out your right leg, then as you kick out your left leg, place your right leg on the ground and alternate as fast as possible

Lunges – drive forward your right leg as you drive backward your left leg, making a 90 degree angle with your knees, then jump back into a standing position, then drive forward your left leg and backward your right, alternate as fast as possible

Fast Paced Shuffle - in one spot, shuffle your legs alternating left and right as fast as you can

Jumping Plank - in a plank position, kick both legs outward then inward as fast as you can

Alternating Legs – get in a push up position with your right leg bent towards your chest then drive your left leg towards your chest while kicking out your right leg, alternate as fast as possible

Chair Hold - get in a position as you would be making sitting on a chair and hold

High Knee Jumps – keep your hands facing down above the waist and when you jump, your knees should slap your hands

 

Stay fit and beautiful from the inside out!

 

Love,

Michelle!

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15 Minute Workout

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Sweating and getting your heart rate up once a day is a crucial part of my everyday routine. Although at first it may seem like a daunting task, it only takes 15 minutes of my day – roughly the same time to put on make up, do the laundry, or check my emails – and it keeps me feeling energized, refreshed and fit in the long run.

Day One - Sexy Abs Workout

 

What You Need: 

- yoga or exercise mat (You can find super cheap, good quality yoga mats Winners for around $15 min to $30 max)

- hand towel (Simply grab a towel from your bathroom)

Cardio

30 reps – High Knees

30 reps – Burpees

30 reps – Side to Side Jumps

30 reps – Towel Swipes

 

*1 min – Rest and Drink Water

Abs

30 reps – Alternating Crunches

1 min – Leg Hold

30 reps – Leg Up Sit Ups

1 min – Plank

30 reps – Butt Lifts

Additional Info

High Knees – drive your right knee towards your chest and as you place it on the ground, drive your left knee towards your chest and alternate as fast as possible

Burpees – jump straight up with your arms in the air and land in a squatting position with your hands placed on the ground by your feet, then kick out your legs and land in a push up position, then jump into squatting position again and repeat

Side to Side Jumps – pick a spot on your mat/ floor and jump side to side while touching the floor with your two hands every time you land

Towel Swipes – grab a towel tightly by the ends and hold your arms out straight in front of you, then as you jerk your arms to the right, drive your right knee towards the left and as you place your leg on the ground, jerk your arms to the center, then as you jerk your arms to the left, drive your left knee towards the right and alternate as fast as possible

*All this should be done in roughly 15 minutes. No longer than 30 minutes max.

 

Please comment below if there’s any technical questions on how to properly do each of these work out moves. Also read tomorrow’s blog for more info on how to motivate yourself to living a healthy lifestyle!

 

Stay fit and beautiful from the inside out!

 

Love,

Michelle!

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