Cardio:
30 seconds sprint and then a minute walk for a full 20 min
30 seconds of mountain climbers
15 burpees
30 seconds of jumping jacks
10 squat jumps
Back of arms (triceps): Put your hands on a low surface (like a couch or the bottom step of the stairs) and put your feet together on the ground in front of you. Lower your body to where your bottom almost touches the floor, and lift back up. Do 20 reps a day.
Arms and chest: Do pushups. Not girl pushups. Do 20 a day.
Abs. Here's the doozy for girls. Do ALL of these a day if you eventually want a flat stomach. :
1. Regular crunch. Lie on the floor with your hands behind your head and lift your shoulder blades off the ground. Don't let your chin hit your collarbone. 40 reps a day.
2. Side crunches. For left, assume same position as regular and bring right elbow to left knee. For right do the reverse. Do 20 reps of each a day.
3. Lower ab crunches. Lie on your back with your feet straight above you in the air and touch your toes. 20 reps a day.
4. Lower ab side crunches. Assume position of lower ab crunches and reach for the space beside left foot 20 times, then right 20 times (daily).
5. Vertical cut crunches. Lie on your side. Prop yourself up on the elbow and knee closest to the ground, letting the other leg and arm extend straight. Pull the extended arm towards your back, 10 reps a day on each side.
Hips: Lie on your side and pull one leg up until its perpendicular with the floor. 50 reps each side.
Butt: Lie on your back with your feet firmly planted on the ground. Raise your pelvis. 40 reps.
Lunges 20 on each leg
15 squats
Butt and legs: Get on your hands and knees. Lift your bended leg. 20 reps each leg.
Legs: Again, get on your hands and knees. Straighten one leg. Lift it. 20 reps each leg.
Inner thighs: Lie on your back with your legs bend and your knees straight up, your feet not touching the floor. Lower your knees to the sides of you til they almost touch the floor, and bring them together again. 50 reps.
Okay so I'll do this everyday along with the biggest loser 30 day jump start program. It's only ten minutes and I would do it as a warm up. For a cool down, I'd do 20-30 minute yoga for weight loss by the biggest loser. And then right before bed I'd do a 15 relaxation yoga video.
So that's my plan:
1.) 30 day jump start 10 minute workout as a warm up
2.) Full body workout
3.) 20-30 minute weight loss yoga video from the biggest loser
So that's my plan:
1.) 30 day jump start 10 minute workout as a warm up
2.) Full body workout
3.) 20-30 minute weight loss yoga video from the biggest loser
As for weight I've been stuck at 161 :-/ Well blog ya soon, bye!!!
