Tag Archives: Crunch (exercise)

Killer Abs – Day 4

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Got an exercise ball? Start bouncing while toning your abs at the same time! This workout plan is straight from Fitness Magazine and thus I do not take any credit for this routine. Check out their website! It has great information about fitness, weight loss, beauty, etc! 

KILLER ABS WORKOUT

Day 4

 

Go Hard Core – Fitness Magazine

 

Ball Crunch

Ball Crunch

Lie faceup on a stability ball, knees bent 90 degrees, feet on floor. Put hands behind head with elbows out to sides and crunchup, then lower.


 
Hip Raise

Hip Raise

Lie faceup on floor with heels on ball, legs extended, arms by sides. Lift hips, forming a diagonal line from heels to shoulders. Hold for 1 count; lower.

 
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Back Extension

Lie facedown on ball, knees bent and feet on wall behind you, toes on floor. Bend elbows by sides, bringing fists in front of shoulders. Lift upper body; lower.

 
Arm/Leg Reach

Arm/Leg Reach

Start on all fours. Slowly extend left arm and right leg at the same time until both are parallel to floor; hold for 1 second. Return to start. Switch sides and repeat to complete 1 rep.

 
Russian Twist

Russian Twist

Lie faceup on ball, knees bent, feet on floor. Extend arms toward ceiling and clasp hands. Keeping hips still, rotate upper body to right, then left, to complete 1 rep.

Originally published in FITNESS magazine, July/August 2009.

 

Love,

Michelle! 


 
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The Perfect Workout

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Sometimes, having access to too much information can be a confusing, misleading roller coaster ride. And when it comes to fitness and healthy eating, with today’s limitless knowledge from the Internet and brainwashing ads from the Media, it can become this super complicated and untouchable goal, as we set out to discover the ‘perfect‘ workout routine and the ‘best’ eating habits out there. We spend hours searching on the web, only to become more perplexed by this overload of contradicting information that throw us off the hook. When we turn to magazines such as “Women’s Health“, we are bombarded by money-sucking weight loss companies who claim their products or services can help ‘lose 15 lbs in 2 weeks’ the healthy way. Although its obvious that certain workouts or eating habits are better designed and organized, surely your fitness results won’t come from finding the ultimate, quick weight loss program or pinpointing the untold secret of gaining a six-pack in 3 weeks.  Fitness is a mix of commitment, discipline, and hard work. There is no one, single answer or regime that will magically transform your body into your dream physique in ‘one or two weeks’ that most weight loss or supplement companies claim to. As a matter of fact, it’s never about discovering that one ‘ground-breaking’ secret, but about finding a workout and eating routine and sticking to it, even though it won’t give you the fastest and easiest results. Consistency along with the 3 factors of fitness — commitment, discipline, and hard work — will not only guarantee you with actual results, but it can also help to change your lifestyle around in a complete 360 towards a healthier and fitter you.

My dad always used the cliche expression ‘no pain, no gain’ ever since I was little and wanted me to employ this simple meaning of how achievements require hard work to my everyday life. Looking back, I’ve realized nothing in life came in a nicely wrapped gift delivered to your doorstep. You need to work hard to earn your successes, and the key to attaining your fitness goals, I quickly realized, came back to core message of this trite expression that you really can’t ‘gain‘ any results, if you don’t undergo the ‘pain‘ of keeping yourself committed, disciplined and hard working.

Bottom line, there are no easy short cuts towards getting that dream body you’ve always wanted as in almost all aspects of life, you need to work hard to accomplish your goals. In many ways, fitness can apply and relate to how you manage and react to the more significant things in your life such as your education, your employment, and your future ambitions. In fact, how you discipline and commit yourself to keep your body fit and healthy can actually play an important role in shaping your attitude and habits towards your life and vice versa.

Love,

Michelle!

KILLER ABS WORKOUTS! Check out my posts on how to get those sexy, toned and sculpted abs!

Killer Abs – Day 2

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Here’s day 2 of the killer abs workout routine! This workout plan is straight from Fitness Magazine and thus I do not take any credit for this routine. Get them abs toned and fit!  

 

KILLER ABS WORKOUT

Day 2

 

Firm, Flat Abs Fast! – Fitness Magazine 

 
Crunch Beat

Crunch Beat

Targets: Abs and legs

 

  • Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor.
  • Place hands behind head, elbows out, and crunch up, lifting shoulders off mat.
  • Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start. Do 8 reps.

 

 
Single Bridge

Single Bridge

Targets: Abs, obliques, hips, and butt

 

  • Lie faceup on mat with knees bent, feet hip-width apart on floor, arms by sides.
  • Extend right leg straight up toward ceiling, engage abs, and lift hips off floor, forming a straight line from left knee to shoulder.
  • Raise arms straight over shoulders. Make 8 small circles with right leg. Switch direction of circles; repeat. Lower.
  • Switch legs and repeat.

 

 
Victory Lunge A

Victory Lunge

Targets: Back, arms, abs, and legs

 

  • Stand with feet hip-width apart, arms overhead, palms in.
  • Lunge forward with left leg, knee bent 90 degrees, keeping right leg straight and leaning forward slightly from hips as you lower arms behind you.

 

 
Curtsy Lift A

Curtsy Lift

Targets: Shoulders, back, abs, obliques, hips, and legs

 

  • Stand with feet hip-width apart.
  • Step right leg behind and to left of left leg, bending both knees 90 degrees (to curtsy) as you lift arms overhead, palms in.

 

 
Plie Pose

Plie Pose

Targets: Back, arms, abs,butt, and legs

 

  • Stand with legs more than shoulder-width apart, feet turned out 45 degrees.
  • Squat, keeping knees above ankles, as you bring both hands below waist in front of you, elbows slightly bent, palms up.
  • Push off right leg as you straighten left leg, lifting right foot to place it on inside of left thigh, and sweep arms overhead (elbows slightly bent, palms in). Return to squat.
  • Do 15 reps; switch legs and repeat.
 
Victory Lunge B

Victory Lunge

 

  • Push off left foot to stand upright, then extend left leg in front of you and lift arms overhead.
  • Return to lunge.
  • Do 15 reps; switch legs and repeat.
Originally published in FITNESS magazine, May 2009.
 .
Cheers to abs! :)
Love,
Michelle!

 

 

 

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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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