*Cardio Workout to Get your Blood Pumpin! *
Do each move for one minute then move immediately to the next. Do this workout 3 times a week for a healthy, beautiful, strong,toned, bikini-ready you!

1. Jumping jack
Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.

2. Stair running
Run up a flight of stairs, pumping your arms, then walk down. Vary by taking two stairs at a time.

3. Jumping rope
Do a basic boxer's shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides.

4. Squat jump
Stand with feet hip-width apart. Bend knees and lower hips into a squat. Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.

5. Split jump
Stand in a split stance, one foot a long stride in front of the other, then bend knees and jump, switching legs to land and pumping arms in opposition to legs. Alternate legs.

6. Step-up
Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat.

7. Alternating knee lift
Standing tall, bring one knee toward your chest without collapsing rib cage; twist opposite elbow toward knee. Alternate sides.

8. Hamstring curl
Standing tall, step sideways with right foot, then bring left heel toward buttocks; pull elbows in to sides. Alternate sides.

9. Jog in place
Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.

10. Side-to-side leap
Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together.

Club Fit N' Active on 2/5/2011 5:21:01 PM

2 and 3, natch

OrchDork123 on 1/8/2011 12:14:35 AM

Hey girls! Ready to get fit??

***Excircise***
Stretch for 10 minutes before excircising to loosen your muscles and be more flexible.
♦Sit with your butt against a wall and your feet straight up the wall. Try to touch your toes while keeping your back flat. This will work your lower back muscles and promote better posture.Do this 15 times.♦

♦Next, do the plank. This is where you rest on your forearms in pushup position and keep yourself flat. Do this for 1 minute without going down or taking a break. This will tone your abs.♦

♦Try to do 40 situps. You may take a break but no longer than 30 seconds!This will also tone your abs.♦

♦Ok, this one is a bit silly, and might make you laugh. But laughter relieves stress! Using weights from 3 lbs-10 lb in each hand, do the dance Head shoulders knees and toes. THis tones you all over! Repeat the whole dance 5 times.♦

Ok.... now cool down with some light stretching.
Tommorow will have a new workout. Be ready to be healthy and toned!

Club Fit n' Active on 8/11/2010 3:44:25 PM