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HEALTH & FITNESS | WORKOUTS

Tone up with this 30-minute challenge

 
Trying to tone up those upper arms to look hot in a tank? Or get a better booty for those lazy days at the beach? This circuit has intervals for quick cardio, leg lifts to keep your booty tight and your thighs toned and push ups to start working on those arms. It’s fast, but it’s also a total flab buster.

 

To start, make sure that you are hydrated and well stretched. Make sure to stretch your quads, hamstrings, arms and back before you begin so that you avoid risk of injury. Next, measure around 200 meters (about 225 steps). In the suburbs, that’ll be around three to four mailboxes away from yours. A good thing to do is use landmarks to make a more accurate starting and ending place for your sprints.

 

Now that you have your track laid out, run at 80-percent for 200 meters and right when you get to the end, get down and do 5 push-ups.

 

 

Next, jog back. That jogging time is your rest time, so don’t go too fast! When you get back to your starting point, wheel around and run at 90 percent to the end.

 

When you get there this time, get down on your back and bring your legs into the air. Don’t let them touch the ground throughout this part of the exercise. Instead, do a kick like you would if you were swimming. Every four kicks count as one leg lift. Do five leg lifts, and then jog back.

 

This time, sprint as hard as you can to the end and do 5 more push-ups. You will keep repeating the circuit until you have done a total of 6 sprints: first 80 percent, then 90 percent, then four at 100 percent. After each, you will alternate doing leg lifts and push ups. If you can, after the last interval, sprint in instead of jogging to give yourself a final challenge.

 

Make sure to drink water before you begin and as you need it during the work out, but try not to use getting water as an excuse for taking a break, because this workout is meant to be challenging and rewarding. Stretch after you finish for at least ten minutes. Ideally, you’ll stretch for thirty—this lengthens your muscles and makes you look long ‘n’ lean.

 

As you continue to do this work out (take a day in between each time to give your body time to rest and recover), you’ll be able to increase the number of push-ups and leg lifts after each sprint. When you feel comfortable and think that you can do it, start doing 10, then 15, then 25.

 

 

BY TESS MORAN ON 6/14/2012 12:00:00 AM

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So I tried this workout. Its called "Turbo Jam." It is super fun and she has many different dvds so you can pick how long it is. My favorite is the 20 minute workout. I feel so much better about myself. Check it out sometime!!

by IzzyBelly on 8/29/2012 10:40:07 AM

 
 



Mod,
What does it mean when it says first at 80%, then 90%, and four at 100%? I have no idea what they are saying.

 

Hey girl! That's the level of power you should be using.  Go at 80% of your max power (a little bit less than as fast as you can go), then 90% (a little bit more than before but not make power) and then go as fast as you can. xoxo 


Kate G.

by sohi105 on 8/21/2012 12:26:15 AM

 
 

 I have a club called EVERYTHING hair, check that out to please! It just explains gentle hair care and stuff like that! Xoxo!!!!

 

Hey girls! Remember: you can't post links for other sites.  While we trust you girls, there might be people who try and get girls to go on dangerous sites, so we don't allow other links at girlslife.com  Sorry! xoxo 


Kate G.

by YayaYuiki on 8/9/2012 10:42:51 AM

 
 

MOD MOD MOD MOD MOD
I am really weak. I exercise 30-60 minutes each day, and eat healthy! I don't need to loose any weight, ( I am 30 pounds underweight, but it's not a problem!) but I'm not strong enough to do a cartwheel, push ups, or even bent knee pushups!
Please give me some tips!




Hey babe,

You gotta' start from the very bottom!  Even if you feel like you can't do bent knee pushups or things of that sort, that's because you don't have enough experience with them yet.  You have to work through it, and that makes it even more rewarding later.  Start small and build up your endurance.  Maybe go for ten/fifteen pushups a night or every other night with proper form, and gradually build on that as you go to twenty and twenty five, etc.  And don't just stick to pushups!  There are tons of exercises to build your strength from every angle and every muscle. Jordan S.

by HappySunshine on 8/7/2012 9:13:13 PM

 
 



MOD MOD MOD
Absolutely love the premise of this workout, but I'm confused about how many times to do each thing and in what order. Could you please break down for me what I need to do? Like this:
1. Run at 80%
2. 5 push-ups
ETC...
(I know how to do all of the moves, I just need help on what order to do everything.)
Thanks so much for reading this and helping me!Smile

 

hey! sure thing

1. Run at 80%

2. 5 push-ups  

3. Next, jog back.

4. When you get back to your starting point, wheel around and run at 90 percent to the end. 

5. get down on your back and bring your legs into the air. Don’t let them touch the ground throughout this part of the exercise. Instead, do a kick like you would if you were swimming.   

6. Every four kicks count as one leg lift. Do five leg lifts, and then jog back.

7. This time, sprint as hard as you can to the end and do 5 more push-ups.  

8. You will keep repeating the circuit until you have done a total of 6 sprints: first 80 percent, then 90 percent, then four at 100 percent.  

9. After each, you will alternate doing leg lifts and push ups. If you can, after the last interval, sprint in instead of jogging to give yourself a final challenge. 


Helen S.

by peacelovegoogle on 8/6/2012 6:01:40 PM

 
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