All posts filed under: Tone Up

The Savage Mix: Mega Moves for 3 Workouts #2

Want the most effective workout possible? Cardio + Strength + Flexibility in one 30 minute set. Ask and you shall receive! Here are 10 Mega Moves that will sculpt, tone, and whittle the WHOLE body. Add in more weights one day for greater muscle strength. Add cardio moves between each set for a heart pounding calorie burn.   How To: Watch each of the videos below and practice the moves. (The videos are double the speed for quick viewing.) Decide what your goal for the workout will be. Is it to power and shape your muscles? Equal balance for toning and cardio? Or do you want to get your heart rate up? (Don’t worry too much… you will get each type of burn no matter which route you choice!) Grab a mat, timer, a set of hand weights and go! For hand weights, a set of medium to heavy weights are 8 – 15 for women and 20 – 30 for men. Light weights would be around 5 pounds for women and 10 – 15 for …

5 Minutes to a Better Booty

Dreaming of a perky, yoga pants don’t know what hit them, BOOTY? Small, concentrated movements are fab at hitting all the right muscles. The trick is to perform all of the movements at various angles to incorporate the 3 glutes. These 5 moves can be performed standing or down on all fours. I recommend doing both ways to see how it feels different. Perform a few times each week to really see the change happen.   To start, stand or lower down to hands and knees. 0:00 – 0:30 Right Leg: Horse kicks Leg with bent knee facing down, and foot flexed, pulse back from the hip leaving hips tucked 0:30 – 1:00 Right Leg: Attitude pulses Knee bent, opened, and parallel to ground, pulse up from outer buttock 1:00 – 1:30 Right Leg: Attitude cross pulses Knee bent, opened, and parallel to ground, pulse leg  towards midline of body 1:30 – 2:00 Right Leg: Hydrant to arabesque Leg coming to right side with bent knee opened and parallel to ground, extend leg straight behind …

The Savage Mix: Mega Moves for 3 Workouts #1

Want a full week of workouts? Ask and you shall receive. Here are 10 Mega Moves that will sculpt, tone, and whittle the WHOLE body. Add in more weights one day for greater muscle strength. Add cardio moves between each set for a heart pounding calorie burn.   How To: Watch each of the videos below and practice the moves. Decide what your goal for the workout will be. Is it to power and shape your muscles? Equal balance for toning and cardio? Or do you want to get your heart rate up? Grab a mat, timer, a set of hand weights and go! For hand weights, a set of medium to heavy weights are 8 – 15 for women and 20 – 30 for men. Light weights would be around 5 pounds for women and 10 – 15 for men. Check out the weekly calendar at the bottom to get an idea of how to plan your week. Mr. T Seated Arm Tilt Power Lunge Right Cross Slide Right Power Lunge Left Cross Slide Left …

Move It or Lose It Mondays! Kick Backs

The growing research confirms that sitting all day is TERRIBLE for your health. While you sit at your computer, tv, or in your car for hours upon hours a day, small changes within your body start to take shape. The blood begins to pool in your extremities which means nutrients and oxygen are not getting distributed properly. As a result, your energy and alertness levels decline. Your body does not have the metabolic rate that it does when standing or moving; thus, your waist line (or hips, thighs….) increase. Blood sugar, triglyceride, and low-density lipoproteins (that is the bad cholesterol) have been shown to be higher in those that sit more hours per day. And if this was not enough, even if you bust it with 30 minutes or more of exercise per day, sitting for the majority of the day will COMPLETELY negate your workout. Talk about a BUMMER!   The good news is that only 3 – 5 minutes can combat 55 minutes of siting. So…. Here is a weekly challenge that you …

5 minute Arm Toning

One of the best looks for fall is a good pair of jeans and a silky sleeveless top. Having a great pair of arms to show off is the icing on the cake. Toning the biceps, triceps, and shoulders do not have to involve a heavy set of dumbbells or massive amounts of reps. There is not even a push up in sight for this routine. Instead, the idea of using muscle positioning by placing the wrists and shoulders in specific directions will do just the trick to trim and tone.     To start, sit or stand and follow along the guideline below. Gear: Timer Time Move Description 0:00 – 0:30 Forward arm circles Arms straight out, making small circles to the FRONT, pushing wrist down during each circle 0:30 – 1:00 Screwtop Arms straight out, turning one arm from shoulder to ground as other arm is twisted to sky, alternate 1:00 – 1:30 Backward arm circles Arms straight out, making small circles to the BACK, pushing wrist down during each circle 1:30 – …

Move It or Lose It Mondays: Lateral Leg Raise

The growing research confirms that sitting all day is TERRIBLE for your health. While you sit at your computer, tv, or in your car for hours upon hours a day, small changes within your body start to take shape. The blood begins to pool in your extremities which means nutrients and oxygen are not getting distributed properly. As a result, your energy and alertness levels decline. Your body does not have the metabolic rate that it does when standing or moving; thus, your waist line (or hips, thighs….) increase. Blood sugar, triglyceride, and low-density lipoproteins (that is the bad cholesterol) have been shown to be higher in those that sit more hours per day. And if this was not enough, even if you bust it with 30 minutes or more of exercise per day, sitting for the majority of the day will COMPLETELY negate your workout. Talk about a BUMMER! The good news is that only 3 – 5 minutes can combat 55 minutes of siting. So…. Here is a weekly challenge that you can …

Lose It or Move It Mondays! Tilts

The growing research confirms that sitting all day is TERRIBLE for your health. While you sit at your computer, tv, or in your car for hours upon hours a day, small changes within your body start to take shape. The blood begins to pool in your extremities which means nutrients and oxygen are not getting distributed properly. As a result, your energy and alertness levels decline. Your body does not have the metabolic rate that it does when standing or moving; thus, your waist line (or hips, thighs….) increase. Blood sugar, triglyceride, and low-density lipoproteins (that is the bad cholesterol) have been shown to be higher in those that sit more hours per day. And if this was not enough, even if you bust it with 30 minutes or more of exercise per day, sitting for the majority of the day will COMPLETELY negate your workout. Talk about a BUMMER! The good news is that only 3 – 5 minutes can combat 55 minutes of siting. So…. Here is a weekly challenge that you can …