Blog Archives

Fat Burning Bikini Workout

snatch overhead lunge

This workout is a fat-burning workout with an emphasis on toning the lower body, shoulders and abs. Weight and rest is SUPER important. Weight should be challenging and rest should not go one second over the prescribed rest time. Each round should take 15 minutes, making this workout a killer 45 minute workout. Click on the exercise to see video demonstration.

#1 COUPLET 
40 Seconds Box Jump
20 Seconds Rest
40 Seconds Thrusters (35LB OR 45LB)
60 Seconds Rest

#2 COUPLET
40 Seconds Snatch to Overhead Lunge (10, 12, or 15LB DBS – pictured above)
20 Seconds Rest
40 Seconds Tuck Jumps
60 Seconds Rest

#3 COUPLET
40 Seconds Jump Rope
20 Seconds Rest
40 Seconds Assisted Pull-up (use bands to assist or do HEAVY pull downs)
60 Seconds

#4 COUPLET
40 Seconds Diagonal Elbow to Knee Plank Crunch
20 Seconds Rest
40 Seconds Bicycle Crunch
60 Seconds Rest

#5 COUPLET
40 Seconds Kettlebell Swing (HEAVY!!)
20 Seconds Rest
40 Seconds Step Back Lunge (with 10, 15, 20 OR 25LB DBS   or PLATES)
60 Seconds Rest

Complete 3 Rounds

LiveXFit Abs Workout

Ab Workout

On our LiveXFit show, we don’t just throw exercises together for no reason. Each set of exercises has been well-thought out and has a purpose – and it’s to get you results. If you missed yesterday’s live workout, not only can you go back and watch it at your convenience, you learn from what we do on the show.

For instance, yesterday’s workout consisted of a shoulder circuit of 9 exercises, an ab circuit of 9 exercises and a leg circuit of 9 exercises. Each circuit was made up of 3 triplets. Another words, we did 3 sets of 3 mini circuits to make one big circuit that targeted one muscle group. You could do the whole workout (and we hope you do!!) or you could take pieces of the workout and add them to your own routine.

This triplet (above) is just one of those sets of 3 we used in our abs circuit. As you watch our shows (hopefully not while sitting on the couch eating ice cream lol), take mental notes of what we are doing. If you like  combination of exercises we do, FIRST, let us know!! We’d love your feedback (members can comment on the workouts and interact with us online), SECOND, bookmark the workout so you can do it again, or jot down the part you liked so you can do it ‘a la carte’. THIRD, use it alone and beef it up. If we only did it one time through in a line up with other exercises, just repeat that set of exercises for 3-5 times for a great blitz.

To help you build your workout library, I will occasionally pull some of my favorite exercises from some of our shows and share them here and on social media. Hope to see you on LiveExercise – available on LiveExercise.com, on Roku and on SamsungTV. :)

Ab Workout

30 Seconds of Each (0-10 seconds rest in between)

3 Rounds (no rest between rounds)

GET 14 DAYS FREE ACCESS TO THOUSANDS OF WORKOUTS!!

Shrink Wrap Your Waist with this Killer Core Workout

LiveExercise Hard Core WorkoutThis was the first circuit in last week’s LiveXfit show (Episode 7) at LiveExercise.com (or on Roku) – and I have to tell ya! My obliques were SO sore! BUT, I loved it. I was dying during the workout (wanted to fall to the floor, I could barely hold my body in plank – and those squat thrusts were BRUTAL!). Anywho! After I did it, I loved it. I just didn’t really like it WHILE I was doing it – but that’s nothing new! hahaha

Honestly though, I felt this workout literally shrink wrapped my core. My abs were so nice and tight, my waist was tone (and SORE! lol) and I was able to hold my stomach flatter from the recently tightened and toned muscles. I need to do this at least once a week! It was great! Give it a try!

VIDEO INSTRUCTION

If you don’t know the exercises, click CLICK HERE to see video instruction or do the whole workout with us at LiveExercise.com :)

Shrink Wrap Your Waist

Super Star’s Hot Body Comeback: 6 Tips to a Tight Tummy

Guess These Abs

jennifer lopez abs

Who’s abs do you think these belong to? I’ll give you a few hints:

She is 44
She is a mother of Twins (did that just give it away?)
She struggles with having one very big body part
She is an entertainer, businesswoman, philanthropist, producer – and pretty much anything she wants to be.
- Answer is a the bottom of this blog :)
 

Her Fit Tips:

jlo beforeWe all have our ups and downs – the only difference is, the paparazzi is always right there to catch stars at their worst – and sell it for big bucks.

Imagine if that happened to us. I can tell you right now, I would have downright SCARED someone if they saw me laying out in my back yard this weekend. No make-up, hair in a knot, dorky headband and a “backyard” swim suit (which is one of those suits that is great for tanning, but not so great looking on”. lol

Well, this used to be her belly, but no more – and here’s why! Here’s how she keeps fit.

1. No Partying
2. Small Portions
3. Sugar-Free & Salt-Free Diet
4. No Alcohol
5. 8 Hours of Sleep

One last final tip:

In 2008, she signed up for a triathlon sprint to help her lose her baby weight. 

pregnant jennifer lopez

6 Tips for a Tight Tummy

Before I tell you owns that six-pack, here are a few of MY ab tips:

  1. Keep your stomach tight. One reason we battle the bulge is because we are lazy. We don’t maintain good posture and hold our stomach in like we should. Laziness causes us to lose our resting tone in our abdominal muscles, allowing our gut to stretch out the abdominal wall. We can increase muscle tone simply by keeping our tummy tight and standing up tall.
  2. Limit overeating. It’s hard to hold our stomach in tight when our belly is full. When we eat large meals our stomach increases in size, pushing out against our abdominal muscles. It’s a lot easier to maintain a smaller, tighter waistline by simply eating smaller portions.
  3. Retrain your muscles. If you think it’s too late to get a six-pack, think again.  Look at all the women who retrain their ab muscles after pregnancy. The same can happen to a beer belly too. Crunches, sit-ups and plank exercises get great results and don’t require a gym membership or equipment.
  4. Choose cardio that trims your waistline. Trade the bike for exercises that allow the arms to swing and the upper body to rotate. Aerobics classes, like kickboxing, are also excellent as they incorporate a lot of rotation through the mid-section. Concentrate on the ab area while exercising, maintaining good posture and tight abs throughout the exercise.
  5. Reduce your calories. We can do abdominal exercises until we’re blue in the face, but it won’t do a thing about the fat that’s covering our muscles. The only way to trim off the fat is to take in fewer calories than we burn. Otherwise, we will just have a six-pack under the keg.
  6. Don’t fall for the gimmicks. If something looks too good to be true, it probably is. Let’s face it; we can’t get a six-pack in six minutes without changing what we do in the other 1,434 minutes that fill our day.

Answer to “Guess These Abs”:

Jennifer Lopez bikiniJ-Lo We all know Jennifer Lopez works hard to stay fit. She’s had twins and she’s had heavy spells at times, but she keeps landing back on her fit feet. I’m sure you are thinking you could be fit too with all her money and her awesome celebrity trainer Tracy Anderson, but although she may have plenty of money, I doubt she has plenty of time. Between going on tour, shooting music videos (like in this screen shot of her), judging  American Idol, learning lines and starring alongside Jason Statham in the crime thriller Parker, working as executive producer of the television series The Fostersfounding her own mobile phone retail brand Viva Móvil for Latinos, working numerous charities, recording her new record, starring in a new thriller movie, doing ads for L’Oreal ,  launching the Jennifer Lopez Collection (a clothing and accessories line for Kohl’s with Tommy Hilfiger), promoting her new Jennifer Lopez Home Collection, promoting the new  Fiat, making countless guess appearances, and, oh yeah, being a mom – and that’s not ALL she does in her 16-hour workdays!!

“Sometimes when I get home and I’m not feeling so great, I make myself go to the gym,” Jennifer Lopez said in Redbook. “Then I come home and take a shower, put on a great outfit, some makeup, tie my hair up, and I feel pepped up and great about myself.”

So if you thought you were busy, or your the only one that struggles to get to the gym, think again! Being fit is important to her, so she MAKES time for it – and that’s what we have to do too. Time will not come on it’s own. We must MAKE time. :)

J-Lo’s Tri Sprint FAQs & Quotes

j-lo tri

J-Lo completed the race in 23 minutes and 38.8 seconds. Here are some of my favorite quotes from her about this experience:

“I was beached like a whale,” Lopez said on ABC’s “Good Morning America” last month. “I was watching TV, and I saw a triathlon and I said, ‘You know what? I think I could do that, that would be great for me to do. Maybe I’ll do it this year,’” she explained. 

She also joked that she was determined to finish the race even if she “has to crawl across that finish line.”

“Swimming is a killer,” Lopez admitted. “I’m not going to lie.”

Read more her fitilious story at about J-Lo at FitSugar.com, Fox News, & Fox Photos.

8 Rocker Chicks with Rockin’ Abs

A Little Monday ABsiration

Pink

This weekend I gave you 20 Tummy Tighteners  (and you guys added over 180 comments full of your favorite ab exercises for my Designer Whey contest (results coming soon!), so I decided I would start the week off with some ABilicious motivation to get you ready to put some of these exercises to practice this week!

They always say a picture is worth a thousand words. However, as I showed you in my recent blog “Celebrity Bodies: Perfectly Photographed or Perfectly Normal“, many of the photos we see are not “real” – or a true realistic goal for everyday life.  So, instead of showing you some perfectly photographed (and photoshopped) abs, I decided to search for the real deal – action shots from some of our favorite celebrities, when they aren’t dieting down and posing for the camera.

When I was creeping the internet for some celebrity “ABspiration”, I couldn’t help but notice all the chicks rockin’ great abs were rock stars. These super fit female singers, rappers, producers and musicians are great motivation for putting some of those ab exercises to work. Soak it in! (and notice their ages – which range from 28-55!)

8 Girl Rockers with Rockin’ Abs

#1 Spice Girl, Melanie Brown, Spices her abs up the best at 38!

Mel B. hosts Hot Bodies at Tao Beach in Las Vegas

#2 Shakira’s hips don’t lie, they say Shakira works out at 36!

hd-abs-shakira

#3 The ABsolutely amazing Pink shows off her abs on stage at 34.

pink-singer-workout-abs-200x300

#4 Super lean and fit Jada Pinkett Smith has a smoking hot bikini body at 42.

1357259759_jada-pinkett-smith

#5 Fit in her forties, Gwen Stefani, stays lean and healthy at 44.

cos-01-gwen-stefani-pink-bikini-WNmnq5-mdn

#6 This new photo of Jennifer Lopez went viral after her stylist posted (just the tummy portion) on Instagram on Sept. 26 , showing off her new tone midsection at 44.

jennybelly

#7 Many younger celebs are just skinny and un-tone, but Ciara looks like she works to stay fit at 28.

ciara-bikini-at-miami-beach-2011-21-560x762

#8 There’s a reason our Material Girl doesn’t wear that much material – she has no fat to hide at 55!

madonna

Who’s Your Body Model?

I think it’s great to have role models (or body models) to look up to. Some people’s body model is you at a younger fit age, and that’s great too. Goals are always helpful – and having a person who has achieved the goal you want to achieve, at YOUR age, with YOUR same number of kids or YOUR excuses, is even better.

Who is your favorite fit celeb?
Do you have a body model?
Who is she? I’d love to know!

Designer Whey’s 20th Anniversary Ab Workout

Ab Workout20 Sit-ups

20 Bicycle Crunches

20 Sit-ups

20 Reverse Crunch

Repeat 3 Times

Get more Workouts at DesignerWhey.com:

4-Week Basic Training Workout Program
4-Week Mud Run Training Program
4-Week Design Your Body Program

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

20 Terrific Tummy Tightening Exercises

There are a lot more exercises to work your abs than just crunches. Unfortunately, many people can’t think of more than 3 or 4 abdominal exercises, so they get tired of the few they know pretty quick.

ABsolutely Awesome Give-A-Way

designer wheyToday I’m going to not only give you 20 of some of my favorite ab exercises you can put to the test, but I’m going to give you a chance to share some of your favorite exercises for a CHANCE TO WIN a HUGE Designer Whey protein package that will keep you stocked up for the ENTIRE YEAR!!

All you need to do is post your favorite ab exercisE below (even if it’s listed already). In the comments on this blog, post as many exercises as you want (as separate comments) and share it on your social media! Share a whole ab workout if you want! The more you share and the more exercises you comment, the more chances you have to win!!  You have until midnight October 6th to enterI will announce a winner Monday

20 Terrific Tummy Tightening Exercises

  1. absCrunch
  2. Sit-up
  3. Reverse Crunch
  4. Cable Crunch or Kneeling Band Crunch
  5. Plate Crunch
  6. Bicycle Crunch
  7. Flutter Kick
  8. Oblique Crunch
  9.  Snowboarder Crunch
  10. Crunch And Punch
  11. Toes to Bar
  12. Take It Or Leave It Abdominal Crunch
  13. Snow Angel
  14. V-up
  15. Side V-up
  16. Knee Raise or Hanging Knee Raise
  17. Plank
  18. Side Plank
  19. Pulse Side Plank
  20. 2-Point Stance

Here is the cool matching graphic for Pinteresters and Instagrammers! :) Have fun!!

20 TUMMY TIGHTENERS

5-Minute Ab Workout

We all want tight abs, but sometimes we need a new workout to give us some new motivation we need to work them as hard as we should. Here’s a new ab circuit from Steve Pfiester at LiveExercise.com. Give it a try!

Abs Workout15 Toes to Bar (Modification: Knee Ups or V Ups)

15 Roll Ups (Right)

15 Roll Ups (Left)

15 Oblique Crunch (Right)

15 Side Plank Pulses (Right)

15 Oblique Crunch (Left)

15 Side Plank Pulses (Left)

3 Rounds
(each round is under 5 minutes)

Follow along with Steve at Live X:

Try more insane workouts for 14 Days Free!

Become a LiveExercise affiliate.

liveexercise

6 Tips for Flat Abs

Everyone wants a flat stomach – but there’s more to getting tight abs than just doing crunches. Say goodbye to those outrageous ab-toning contraptions and hello to results by applying these 6 tips.

  1. Keep your stomach tight. One reason we battle the bulge is because we are lazy. We don’t maintain good posture and hold our stomach in like we should. Laziness causes us to lose our resting tone in our abdominal muscles, allowing our gut to stretch out the abdominal wall. We can increase muscle tone simply by keeping our tummy tight and standing up tall.
  2. Limit overeating. It’s hard to hold our stomach in tight when our belly is full. When we eat large meals our stomach increases in size, pushing out against our abdominal muscles. It’s a lot easier to maintain a smaller, tighter waistline by simply eating smaller portions.
  3. Retrain your muscles. If you think it’s too late to get a six-pack, think again.  Look at all the women who retrain their ab muscles after pregnancy. The same can happen to a beer belly too. Crunches, sit-ups and plank exercises get great results and don’t require a gym membership or equipment.
  4. Choose cardio that trims your waistline. Trade the bike for exercises that allow the arms to swing and the upper body to rotate. Aerobics classes, like kickboxing, are also excellent as they incorporate a lot of rotation through the mid-section. Concentrate on the ab area while exercising, maintaining good posture and tight abs throughout the exercise.
  5. Reduce your calories. We can do abdominal exercises until we’re blue in the face, but it won’t do a thing about the fat that’s covering our muscles. The only way to trim off the fat is to take in fewer calories than we burn. Otherwise, we will just have a six-pack under the keg.
  6. Don’t fall for the gimmicks. If something looks too good to be true, it probably is. Let’s face it; we can’t get a six-pack in six minutes without changing what we do in the other 1,434 minutes that fill our day.


Subscribe

Train Like a Honey Badger: Shoulder Workout & Product Review

Honey Badger Pre-Workout DrinkFirst, I have to say, much of the reason I had such an amazing workout yesterday is because of my new Honey Badger pre-workout supplement. I don’t normally take pre-workout stuff (they freak me out), but I had been in a funk lately and just felt like my workouts needed a little sumthin-sumthin, if you know what I mean. I was going through the motions but missing that jacked-up feeling of wanting to go long and hard – and stay focused.

Well, Honey Badger was nice enough to ship us their killer pre-workout supplement. This is nothing new – people send us stuff all the time but, I have to admit, the honey badger name intrigued me. Typically, I don’t like but one out of every 20+ products people send me, and this was the one – and it was definitely one to write home about! I really loved it and felt I needed to share! (and no, they didn’t pay me or even ask me to write any of this). ;)

Drink Fearless

honey-badger-bookFirst thing Steve noticed was their motto at the top of their bottle “drink fearless”. If you haven’t seen the infamous Honey Badger Video, I posted the clean version at the bottom of this blog.

Here is what the company said about naming their product, “The Honey Badger fends off deadly venomous snakes, predators twice its size and endures hundreds of bee stings, stopping at nothing to snack on its favorite foods. The Honey Badger is lean and mean, resilient, full of energy and never stops moving forward. The fearless attitude and prominent characteristics of the Honey Badger is what caught our attention and proved a perfect fit in naming both the company and product line.” You just gotta love that! Well, I have to say (you will see later at the bottom of this blog), I trained like a honey badger and it felt gooood!

Honey Badger Taste TestTaste Test: One of the main reasons I don’t take pre-workout supplements is because most of them are a powder you mix with water and have to drink. Quite frankly, I normally can’t get passed the first sip to even down the whole dose. Sometimes I can’t even get past the smell of the powder to even try it, so imagine my pleasant surprise when I opened the container up and it smelled like Country Time Lemonade. I had already prepared to hold my nose and go for it – but that wasn’t necessary. I mixed it with a smaller dose of water (thinking I would just down it quick because of the taste) and, to my surprise again, it actually tasted good! I was going around the gym having everyone taste it. I was SO excited! So I mixed up more, diluted it more (following their instructions) and drank it down and waited… (wait for it….waaaait for it….)

Feel Test: My chest began to tingle and my body started to come alive. I was beginning to feel the effects within about 10 minutes. I started working out, and then I got one of those zingers, when you realize your pre-workout supp is in full-effect. I was super stoked. I had all the yummy effects I like, with none of the side effects I hate (like skin flushing, heart racing, nerves freaking out, etc). The thing I really loved about it most was a really awesome focus and drive. I think I’m in love.

Results Test: I’ll answer this in one simple statement from an onlooker (member watching me train). He said, “Your really liking that stuff aren’t you?” I said YES! I really am and he said “I can tell. You can see it in your training. You look like you are really focused and in the zone”. And I was! That’s why we use these supplements – and Honey Badger definitely delivered!

Here are some of the supplement facts, ingredients and how it works. Visit Honey Badger to learn more!

Honey Badger Pre-Workout Drink
Honey Badger Pre-Workout Drink

Honey Badger Shoulder Workout

honey-badgerBarbell Set

15 Shoulder Presses, 45lb bar
X2
12 Push Presses, 65lb
X2
10 Split Jerks HEAVY, 75lb
X2
Split Jerks HEAVIEST, 95lb (to failure)
X2

Dumbbell Set

10 1-Arm Dumbbell Snatch, 25lbs (moderate) on each arm
X 4

15 1-Arm Shoulder Press, 12-15lb (light)
X 3

12 Lateral Raises, 5lbs or bands
60 Second Elbow Plank
X 4

Bent Over Rear Delt Raise, 10lb
X3

Y-Raise (Prone Rear Delt Raise, but having arms out forward more, making a Y with your body/arms) on Incline Bench (rear delt), 5-8lbs
X3

ABS

25 Rope crunch, 85-95lbs X3
20 Plate crunch, 25lb Plate X3
25 Reverse Cross Leg Crunch X3

Workout Graphic:

honey badger shoulder & abs workout

Honey Badger Video:

Here’s the video (the clean version) that made the Honey Badger so popular and coined the saying “Honey Badger Don’t Care”. Now, go have a honey badger workout!

https://www.youtube.com/watch?v=ACfCznn0mzk

Shoulders and Abs Workout

SHOULDERS & ABSThis was my workout yesterday.
Short, sweet and awesome! ;)

CLICK ON THE LINKS TO VIEW VIDEO INSTRUCTION.

SHOULDERS

3 TIMES, NO REST

ABS

3 TIMES, NO REST

Follow

Get every new post delivered to your Inbox.

Join 52,830 other followers

%d bloggers like this: