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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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MOD are there any workouts i can do to get curves and great legs at home with out an equipment.I also need ab exercises that are effect cuz im very sporty.and i want to stay in shape.




Hey girlie,

Of course, we've got great exercises to help ya out! Check these out - they're some of my faves: 

http://www.girlslife.com/post/2012/07/03/Totally-Ab-sessed-Your-favorite-six-pack-workouts.aspx

http://www.girlslife.com/post/2012/01/11/5-ice-hockey-inspired-workouts.aspx

http://www.girlslife.com/tag/lean-leg-workouts.aspx
Lauren C.

by shayli123 on 7/10/2012 11:26:18 PM

 
 



MODMODMOD
I tried this workout yesterday and could only do 3 ciruits before I felt sick. Am I doing it wrong or do I need to ease into it or what?




Hey girl, if your bod isn't used to doing fast, intense workouts, then you might wanna ease into this one. Sprints are really tough, and for this workout, your bod doesn't get much of a break in between. So make sure your jogs are super slow, and if you need to take longer breaks in between or slow down the sprints, do it. The workout will get easier over time, and that's when you'll know that you can pick the pace up or add some extra push-ups. For now, let your bod get used to these new demands and go with what feels good.  
Carrie R.

by Brenna04 on 6/27/2012 4:00:56 PM

 
 

How many times do we have to do this weekly to start seeing results?

by 222unigirl on 6/27/2012 12:02:44 AM

 
 



Mod:
What would be the easiest way to do this workout inside? I have stairs in my house; should I run up and down those instead? Thanks! Smile




Hey girl!

I think running up and down your stairs would probably work. It would work your body in a little bit different way, but it would still be really good for you! It would work your legs and butt! 
Rachael A.

by IvoryPiano on 6/25/2012 1:30:06 AM

 
 

Hey hidi75,Check out these articles for tips on working out!! Xoxo

http://www.girlslife.com/post/2012/02/21/Two-moves-to-flatter-abs.aspx

http://www.girlslife.com/post/2012/03/02/Want-a-tighter-butt-Try-this.





ModModMod!!!!!!! I have toned arms and legs, but I have a flabby belly and a tush that needs tightening! What are some workouts I could use to help with that! Also, I have asthma and overly-strenous workouts have sent me to the hospital in the past, so could you please not make the workout over the top? Thanks! Lynae P.

by hidi75 on 6/23/2012 2:21:10 PM

 
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Next time you’re bored in class, lift your legs up and down without letting them touch the ground. It’ll help you work on those quads and pass the time.
 
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