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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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Hola Chicas! Join my Lana Del Rey Fans club! If you loooove Lana Del Rey... this is the club for u! Here we will talk about our favorite songs by her, how her fashion has inspired us, and how cool she is!

by artistchic99 on 6/14/2012 9:39:39 AM

 
 

Ugly sports bra in the picture.

by Sarah510 on 6/14/2012 6:59:14 AM

 
 

MOD MOD MOD!
My crush and I are really good friends and all but I know that he doesnt like me like that because one day we were hanging out at recess with his friend and he told me that he had a crush on one of my best friends! He told me not to tell anyone. Now how do I get him to like me??? Please help!! Frown




Hey Girl,

Just keep being your usual friendly self and he may change his mind. It hurts when the guy you like likes one of your friends but he may get over it. In the meantime, try scoping out new guys.




Simone S.  
simone s.

by orangutanluver101 on 6/14/2012 2:51:59 AM

 
 

This sounds great but i would like something that is a little more simple. You know, something that is easy to remember and I don't have to print out. But it sounds like a great calorie burning circuit!

by sprinklz28 on 6/14/2012 12:18:32 AM

 
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Take the stairs more than once. When you’re at home, run up and down the stairs three or four times before heading to your room. It’s a sneaky way to stay active.
 
 
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I should weigh myself frequently so I can manage my diet accordingly.

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