avatar

Allie S.

is modding

Caroline M.

is modding

avatar

Hannah M

is modding

Lynae P.

is modding

 
 
 

GL PROFILES

More Friends = More Fun

 
 

GL
Tweets !

1 HOURS AGO The perfect summer jam: "I Love It" by Icona Pop: Click Here!

2 HOURS AGO Is the third time a chime? Should you give him another chance?: Click Here!

3 HOURS AGO Are you a total 'fraidy cat: Click Here!

 
 
 

sponsored links

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

POSTED IN , , , , , , , ,

< PREVIOUS   NEXT >   

1234567…8
39 Comments | Add Yours
SORT: OLDEST FIRST | NEWEST FIRST
 

mod mod mod ihave skinny thighs but they kind of well jiggle because i dont have any musxles in my thighs what can i do to get them toned (without running please)Smile

Hey girl,

There are tons of leg exercises that aren't running, so find what works for you! Try yoga or pilates, or running up and down the stairs in your house. If you have access to a gym, you can also try a leg press or elliptical.

Meghan D.

by musicgurl111 on 6/23/2012 12:58:41 AM

 
 



MOD MOD MOD MOD MOD MOD MOD
Does this help tone abs? I am trying to get in shape so would this help burn the last bit of fat I have around my midsection?!? Thanks Smile I am going to start running here soon because I know that helps tone pretty much everything ;)




Hey girlie,

Remember to tense your abs throughout this entire exercise. If you're pulling your abs in tight, it'll tone them throughout. (Plus, that leg swimming exercise will be great for your abs.) Stick with it! Smile
Lauren C.

by lovemoomoo111 on 6/21/2012 8:15:32 PM

 
 

Hey danerka, no there's nothing I can think of. One thing that might help you is to change your attitude towards food. The brain is very powerful and whatever you believe comes true. So instead of thinking about how food makes you gain weight, look at food as just providing energy to your body. Tell yourself you have a fast metabolism until you believe it. Hope the helps! Xoxo



MOD.
Why can't we post our weight?
And, do you know of any easy tricks(a certain food, exercise, etc...) that quicken your metabolism? Because, mine is really(!!!) slow.
Thanx! Smile Lynae P.

by Danerka on 6/19/2012 5:53:08 PM

 
 

I have a question. Is there a way to get a high metabolism? I would really like mine to be better.

by anirtaK on 6/19/2012 5:19:46 PM

 
 

i dont get this part, 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, what does this mean? also can i do it in my back yard? it feels weird out in front...

by popgirl79 on 6/17/2012 10:18:26 PM

 
1234567…8
You must be signed in to post a comment. SIGN IN or REGISTER

ADD A COMMENT

 

 

Always opt for fresh or frozen vegetables over canned.
 
Got beautiful weather? You're spending spring's sunny days...



 
 

Diet soda can make you fat.

Win like Gabrielle Douglas!


Here’s something to cheer about: Five golden girlies will score a copy of the Olympic gold medalist’s newest book, Raising the Bar. CLICK HERE to check it out and win! 
 
Posts From Our Friends

sponsored links