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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 Mod Mod Mod!
I want to begin babysitting on my street because there's a lot of kids and I want to earn some money. The problem is that I have soccer Mon-Thurs evenings, I'll be gone some weekends to visit my grandparents, I'll be gone 3 weeks in July for a church camp, and in August my family is going on a mission trip for 2 weeks. I don't really have anyone who they could recommend them to either.I don't want to be undependable and turn many people down. What should I do? Should I still babysit or put up fliers with only my avalible time? I think I might babysit during the school year, I don't know...
Thanks for answering Mod! Smile

 

Hey Girl!

There's no harm in asking around or advertising. A lot of parents aren't looking for a regular sitter but rather someone dependable if they want to go out for a night. Once you babysit for one family you'll have a recommendation!




best of luck--  
simone s.

by SummerButterflies on 6/14/2012 3:52:17 PM

 
 

MOD MOD MOD MOD MOD MOD MOD
I have 2 completely unrelated Qs
1 I asked my mom for a bra about 2 weeks ago and she said I would get one but she I haven't gotten one yet How do I remind her with out sounding pushy?
2 I have a lot of fat on mi tummy and it makes me VERY self conscious how do I get rid of it?




Hey Girl--




1. Just approach your mom when she's not busy and be nice about it. It probably just slipped her mind, maybe you could say, "could we go shopping sometime soon for a bra?" 




2. Everyone has tummy fat. if you feel self-conscious start a new workout routine. Check out our fitness page for ideas!




best of luck--

 
simone s.

by juliacar on 6/14/2012 3:08:14 PM

 
 

hey if anyone needs advice feel free to post on my profile and ill get back to you asapSmile

by maddysadvice on 6/14/2012 1:25:03 PM

 
 

HARD!!!!

♥ ♫ ♪ ♥ ♫ ♪ ♥ ♫ ♪ ♥ ♫ ♪ ♥ ♫ ♪ ♥ ♫ ♪ ♥ ♫ ♪ ♥ ♫ ♪ ♥ ♫ ♪ ♥ YOU ARE BEAUTIFUL!!!! Join my club: Operation: YOU ARE BEAUTIFUL! Our mission is to post anonymous notes in public places for other people to find. The point is that WE ARE ALL BEAUTIFUL!!! In my club, we will have daily quotes that you can put on post- its to uplift girls. We also give advice on how you can make your day better, and everyone else’s day better! So please join our uplifting club so we can tell everyone that we are beautiful the way we are!

by heather99 on 6/14/2012 11:39:16 AM

 
 

Mod mod mod!
I have my period and I was wondering how often I should I should change a pad? Do I need to change it every time I see a little blood? Also Im not comfortable wearing pads and I today I have a swim party so what should I tell people when I stay out of the pool? Like any good excuses? Ps: it's a boy girl party
Thanks again!




Hey girl, 




1. pads are usually supposed to be changed every few hours-- there should be instructions on the box




2. You could always tell people you cant swim because you're going out with your family later and need to be dry, or that you just got your hair done and don't want to mess it up. 




good luck!  
simone s.

by bubbles3956 on 6/14/2012 10:13:39 AM

 
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