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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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Dangggggg. That's A Whole Bunch Of Stuff To Do!!! Smile
Lol.
But Thanks For The Workout!

by NikeChick1500 on 6/17/2012 9:45:48 PM

 
 

Im kind of wondering what people would think if they saw me randomly moving my legs in the air like on a bicycle while im on my back outside...

by beaglelover65 on 6/16/2012 11:16:57 PM

 
 

MOD
I read somewhere that it's impossible for girls to get a six-pack. Is this true?

Hey girl,

Girls can do ab exercises the same as guys and get awesome results, too! No, that is not true at all Smile

Meghan D.

by 12coco on 6/15/2012 7:02:23 PM

 
 

Mod
I can never find the time to exercise. I'm always really busy. Is doing five minutes here, and five minute there for a total of about thirty minutes a good idea? If not, what do you think?
Thanks!

Hey girl,

That would be better than not exercising at all, but it would be more beneficial to exercise for at least 30 minutes at a time to build endurance. Try setting aside a block in your day for exercise -- we're all busy, but it's super important to stay fit and healthy!

Meghan D.

by Graciegang on 6/15/2012 5:29:41 PM

 
 



Mod Mod Mod!!!
What are some excersises that will help me get rid of body fat? Also, I'm pretty skinny but I have big thighs - how can I get them smaller??/




Hey babe,

Any exercises will help you get rid of body fat. For your thighs, try squats and lunges to target that area! 
Kelly G.

by Sarah510 on 6/15/2012 10:20:12 AM

 
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