The summer is here....
Yay
That means being proud to show off your arms and not hiding them under long sleeved tops.
If you have a special occasion coming up this year or you just want to know how to get toned arms for the summer, then I have two fantastic exercises for you.
They will tone and sculpt your whole arms but especially the upper back of your arms leaving them firm and jiggle free.
How to get toned arms for the summer!
Sound good…
Then let’s get started with the first exercise…
The Tricep Kickback
All you need is a set of dumbbells and you’re ready to go.
This exercise is awesome whether you’re a beginner or an advanced exerciser.
Include this in your weekly workouts, 3 x each week.
Perform 12 reps for each arm x 3 sets.
Tricep Kickback Description
> Stand with your feet hip width apart
> Hold a dumbbell in each hand
> Bend forward at the hips
> Tuck your elbows into your side
> Keeping your upper arms still, straighten
both arms behind you until the top part
of the dumbbell is pointing towards the floor
> Squeeze triceps
> Your palms must be facing in towards your body
> Slowly return to the start, repeat
The next arm toning exercise I have for you is…
Close-grip push ups
If you are a beginner then please only do the above exercise, but if you’re an immediate or advanced exerciser then this one is for you.
As you progress as a beginner then you will certainly want to include this in your workouts later down the line.
Close-Grip Push up Description
> Start in a push up position
> Keep hands under your shoulders
> Keep your abs tight as if someone was pulling
your belly button through to your spine
> Feet should be directly behind you so you
are in a straight line from your toes to shoulders
> Keep your elbows tucked into your sides
> Lower yourself down
> Press-up to the beginning and repeat
Include this in your weekly workouts, 3 x each week.
Perform 12 reps x 3 sets.
If you want to get toned arms for the summer, then incorporate these moves with my HIIT workouts 3 to 5 x each week and you’ll be jiggle free in no time.
Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts
Friday, 8 July 2011
Saturday, 25 June 2011
Workout Like a Wimbledon Tennis Star
Wimbledon 2011 is in full swing and I am loving watching the tournament.
Wimbledon is the oldest tennis tournament in the world, and it just so happens to be 125 years old this year. It is also considered to be the most prestigious.
There are some outstanding women tennis players out there and two of my favourites are definitely Serena Williams and Maria Sharapova.
Maria won Wimbledon way back in 2004 at the tender age of just 17; amazing!
Serena Williams is quite a remarkable woman too. After winning Wimbledon in 2010 she was out celebrating and some how cut both feet on broken glass, she lost so much blood that she passed out and realized later that she’d sliced through a ligament and one of her toes was hanging off. Serena then spent 5 months with one foot in a plaster cast Ouch….!
In March of this year blood clots were diagnosed blocking the main arteries to her lungs. Thank goodness they caught it early enough.
This amazing woman is now back and incredibly, ready to defend her title.
How do these inspirational women get physically fit enough after being out of action for so long?
Tennis fitness requires co-ordination, flexibility, endurance and strength. Metabolic circuit training (MCT) is an excellent way to achieve all of these.
For this MCT workout you’ll need a Swiss Ball and a set of dumbbells.
Circuit 1
Swiss ball push-ups – 12 reps
Jump squats – 15 reps
Swiss ball dumbbell pullovers – 12 reps
Jump Lunges – 12 reps
Circuit 2
Tricep extension – 12 reps
Dumbbell squat with military press – 15 reps
Walking lunges – 12 reps each leg
One-arm shoulder press – 12 reps
Complete circuit 1, 4 x before moving onto circuit 2. The only rest you should be taking is in between circuit 1 & 2 and that should be for 2 minutes.
I challange you to do the Wimbledon Workout 4 x a week for the next 4 weeks to really see some amazing changes in your physique. Share your results on the Facebook page > www.Facebook.com/TheFlatStomachSolution
This workout is best suited if you're an intermediate or advanced exerciser! For workouts better suited to the begginer, please visit: www.stephricefitness.com
Here's hoping that Kim Clijsters also has a speedy recovery.
Good luck to all the ladies in the tournament, my money is definitely on Serena.
You go girl….
Wimbledon is the oldest tennis tournament in the world, and it just so happens to be 125 years old this year. It is also considered to be the most prestigious.
There are some outstanding women tennis players out there and two of my favourites are definitely Serena Williams and Maria Sharapova.
Maria won Wimbledon way back in 2004 at the tender age of just 17; amazing!
Serena Williams is quite a remarkable woman too. After winning Wimbledon in 2010 she was out celebrating and some how cut both feet on broken glass, she lost so much blood that she passed out and realized later that she’d sliced through a ligament and one of her toes was hanging off. Serena then spent 5 months with one foot in a plaster cast Ouch….!
In March of this year blood clots were diagnosed blocking the main arteries to her lungs. Thank goodness they caught it early enough.
This amazing woman is now back and incredibly, ready to defend her title.
How do these inspirational women get physically fit enough after being out of action for so long?
Tennis fitness requires co-ordination, flexibility, endurance and strength. Metabolic circuit training (MCT) is an excellent way to achieve all of these.
Workout Like a Wimbledon Tennis Star
For this MCT workout you’ll need a Swiss Ball and a set of dumbbells.
Circuit 1
Swiss ball push-ups – 12 reps
Jump squats – 15 reps
Swiss ball dumbbell pullovers – 12 reps
Jump Lunges – 12 reps
Circuit 2
Tricep extension – 12 reps
Dumbbell squat with military press – 15 reps
Walking lunges – 12 reps each leg
One-arm shoulder press – 12 reps
Complete circuit 1, 4 x before moving onto circuit 2. The only rest you should be taking is in between circuit 1 & 2 and that should be for 2 minutes.
I challange you to do the Wimbledon Workout 4 x a week for the next 4 weeks to really see some amazing changes in your physique. Share your results on the Facebook page > www.Facebook.com/TheFlatStomachSolution
This workout is best suited if you're an intermediate or advanced exerciser! For workouts better suited to the begginer, please visit: www.stephricefitness.com
Here's hoping that Kim Clijsters also has a speedy recovery.
Good luck to all the ladies in the tournament, my money is definitely on Serena.
You go girl….
Monday, 11 April 2011
Try This Fantastic Flat Stomach Exercise
Try this flat stomach exercise without even having to step a foot out the front door. All you need is a Swiss ball!
Here's how to perform the Swiss Ball Jacknife:
Get into a push up position
Place your shins on top of your Swiss ball
Keep your abs tight
Tuck your knees into your body rolling the ball towards your hands
Your back will naturally go into a hunch position
Hold for a count of 2 and return to the start
Repeat for 12 reps
While performing this flat stomach exercise, keep your abs pulled in tight to ensure you're getting the full effects and using correct form!
Incorporate Swiss ball Jacknifes into your metabolic circuits and you'll stay strong, lean and healthy.
Here's how to perform the Swiss Ball Jacknife:
Get into a push up position
Place your shins on top of your Swiss ball
Keep your abs tight
Tuck your knees into your body rolling the ball towards your hands
Your back will naturally go into a hunch position
Hold for a count of 2 and return to the start
Repeat for 12 reps
While performing this flat stomach exercise, keep your abs pulled in tight to ensure you're getting the full effects and using correct form!
Incorporate Swiss ball Jacknifes into your metabolic circuits and you'll stay strong, lean and healthy.
Thursday, 3 March 2011
The 2011 Celebrity Oscar Workout
What an amazing night at the 2011 Oscars this year.
I'm so happy that Natalie Portman won best actress for the Black Swan, she was amazing. If you haven't seen it yet, get yourself down the cinema today.
As you could see by so many of the hot sexy actresses, they were spending extra time with their trainers, getting themselves red carpet ready.
When you think of these actresses do you think that they’re just blessed with the perfect body? And that they have all the time and money in the world to workout with their expensive trainers? Well the latter is definitely very true.
But you DON’T have to workout for 4 hours each day and you DON’t have to hire an expensive trainer to reap the benefits of a red carpet body…
Try this 2011 Celebrity Oscar Workout using Metabolic Circuit Training to blast fat away.
Do this workout 3 days each week, making sure that you leave 24 hours rest in between each workout.
Change your workout every 4 weeks to constantly challenge your body in new ways to keep you on your toes and ensure your workouts fun; not stale.
The Flat Stomach Solution provides over 3 months of fat burning workouts that will melt away body fat and boost your confidence. No more guess work with trying to lose weight; everything is laid out for you inside the book.
The Oscars 2011 Workout
You need to warm-up before you begin your main workout.
Main Workout:
Push-Ups x 12 reps
Dumbbell Wide Squats x 15 reps
Body-Weight Rows x 12 reps
Jump Squats x 30 seconds
Push-Ups x 12 reps
Step-Ups x 15 reps (each leg)
Reverse Lunge with Bicep Curls x 12 reps (each leg)
Jump Squats x 30 seconds
Complete each exercise without any rest in between.
Once you have completed the entire circuit, rest for 60-90 seconds and repeat once more if you’re a beginner. Twice more if you’re intermediate and 3 more times if you’re an advanced exerciser. These are hard work but fun and get amazing results.
Achieving any level of fitness does take dedication. You must make fitness a priority in your life; schedule your workouts into your diary on a weekly and monthly basis.
See them as important as brushing your teeth or a doctor’s appointment that you couldn’t possibly miss.
The majority of these stars are not obsessed with vanity; they just know that if they take care of their body and feel good because of that, that will show on the outside too.
Looking healthy is certainly a huge incentive to workout out but more importantly there are far more benefits like feeling healthy, strong and alive!
You don’t need to walk the red carpet at the Oscars to get a sizzling hot physique.
If you use my Oscar workout then you’ll be looking and feeling red carpet ready every day of the week.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
I'm so happy that Natalie Portman won best actress for the Black Swan, she was amazing. If you haven't seen it yet, get yourself down the cinema today.
As you could see by so many of the hot sexy actresses, they were spending extra time with their trainers, getting themselves red carpet ready.
When you think of these actresses do you think that they’re just blessed with the perfect body? And that they have all the time and money in the world to workout with their expensive trainers? Well the latter is definitely very true.
But you DON’T have to workout for 4 hours each day and you DON’t have to hire an expensive trainer to reap the benefits of a red carpet body…
Try this 2011 Celebrity Oscar Workout using Metabolic Circuit Training to blast fat away.
Do this workout 3 days each week, making sure that you leave 24 hours rest in between each workout.
Change your workout every 4 weeks to constantly challenge your body in new ways to keep you on your toes and ensure your workouts fun; not stale.
The Flat Stomach Solution provides over 3 months of fat burning workouts that will melt away body fat and boost your confidence. No more guess work with trying to lose weight; everything is laid out for you inside the book.
The Oscars 2011 Workout
You need to warm-up before you begin your main workout.
Main Workout:
Push-Ups x 12 reps
Dumbbell Wide Squats x 15 reps
Body-Weight Rows x 12 reps
Jump Squats x 30 seconds
Push-Ups x 12 reps
Step-Ups x 15 reps (each leg)
Reverse Lunge with Bicep Curls x 12 reps (each leg)
Jump Squats x 30 seconds
Complete each exercise without any rest in between.
Once you have completed the entire circuit, rest for 60-90 seconds and repeat once more if you’re a beginner. Twice more if you’re intermediate and 3 more times if you’re an advanced exerciser. These are hard work but fun and get amazing results.
Achieving any level of fitness does take dedication. You must make fitness a priority in your life; schedule your workouts into your diary on a weekly and monthly basis.
See them as important as brushing your teeth or a doctor’s appointment that you couldn’t possibly miss.
The majority of these stars are not obsessed with vanity; they just know that if they take care of their body and feel good because of that, that will show on the outside too.
Looking healthy is certainly a huge incentive to workout out but more importantly there are far more benefits like feeling healthy, strong and alive!
You don’t need to walk the red carpet at the Oscars to get a sizzling hot physique.
If you use my Oscar workout then you’ll be looking and feeling red carpet ready every day of the week.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
Sunday, 27 December 2009
Fat Loss Holiday Workout
I’ve put together a special holiday workout for you.
Not only will it mix things up for you but you’ll have great fun doing it, burning any unwanted body fat that may appear.
Do this workout 3 x per week and make sure you leave 24 hours in between each workout.
Make sure that you warm – up before you begin the workout, 4 minutes running on the spot, followed by Push – ups.
Perform each exercise one after the other without any rest.
Once you have finished the entire circuit, rest for 1 minute and then repeat the entire circuit
again gradually building up to 3 x.
Dumbbell Chest Press - 10 reps
Push – ups (fast) – 20 reps
Dumbbell Lunges - 10 reps each leg
Squats (fast) – 20 reps
Jump Squats – 1 minute
Dumbbell Row – 10 reps each arm
Y Squats (fast) – 20 reps
Tricep Kickbacks – 10 reps each arm
Close Grip Push –ups (fast) - 20
Jump Squats – 1 minute
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
Not only will it mix things up for you but you’ll have great fun doing it, burning any unwanted body fat that may appear.
Do this workout 3 x per week and make sure you leave 24 hours in between each workout.
Make sure that you warm – up before you begin the workout, 4 minutes running on the spot, followed by Push – ups.
Perform each exercise one after the other without any rest.
Once you have finished the entire circuit, rest for 1 minute and then repeat the entire circuit
again gradually building up to 3 x.
Dumbbell Chest Press - 10 reps
Push – ups (fast) – 20 reps
Dumbbell Lunges - 10 reps each leg
Squats (fast) – 20 reps
Jump Squats – 1 minute
Dumbbell Row – 10 reps each arm
Y Squats (fast) – 20 reps
Tricep Kickbacks – 10 reps each arm
Close Grip Push –ups (fast) - 20
Jump Squats – 1 minute
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
Sign Up for your FREE copy, How to Stop Emotional Eating.
Download Your FREE Copy TODAY!
Sunday, 14 June 2009
Hate Long Cardio? Try my Interval Training Workout
It’s a beautiful sunny morning here in the UK (we do occasionally have them) and I’ve just got back from my outdoor high intensity interval training session, which I wanted to share with you.
I’m very lucky to live in such a beautiful area and early on a Sunday morning I never see anyone else around apart from sheep and horses. I decided to do hill sprints this morning so I took myself to one particular place where the views are incredible and there are only a handful of horses to cheer me on….
My session went something like this…
A good warm – up starting off with a 5 minute walk into a 5 minute jog, until I reached my destination.
I did an all out sprint up the hill for 30 seconds, followed by a 60 second recovery period where I slowly walked back down to the bottom of the hill. I did this 10 times which took me fifteen minutes. I then said hi to the horses and took a slow run home. I always like to stretch well and spent the next 5 minutes doing that.
There you have it; it’s as easy as that! I’m off now to make one of my delicious smoothies that I gave you the recipe for a couple of weeks ago.
Let me know what interval training you do.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
I’m very lucky to live in such a beautiful area and early on a Sunday morning I never see anyone else around apart from sheep and horses. I decided to do hill sprints this morning so I took myself to one particular place where the views are incredible and there are only a handful of horses to cheer me on….
My session went something like this…
A good warm – up starting off with a 5 minute walk into a 5 minute jog, until I reached my destination.
I did an all out sprint up the hill for 30 seconds, followed by a 60 second recovery period where I slowly walked back down to the bottom of the hill. I did this 10 times which took me fifteen minutes. I then said hi to the horses and took a slow run home. I always like to stretch well and spent the next 5 minutes doing that.
There you have it; it’s as easy as that! I’m off now to make one of my delicious smoothies that I gave you the recipe for a couple of weeks ago.
Let me know what interval training you do.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
Sign Up for your FREE copy, How to Stop Emotional Eating.
Download Your Copy TODAY! =>
http://www.stephricefitness.com/howtostopemotionaleating/
Sunday, 7 June 2009
Mind Numbing Cardio vs High Intensity Interval Training
I was at my local gym a few days ago, I still enjoy going despite no longer working from one, and I love the atmosphere.
After my session I was thinking, it does disturb me when I see someone doing an exercise incorrectly and all the fitness instructors can do is gossip by the gym office.
I’ve been in the fitness industry for so many years that I still feel I have a duty to people in a gym to show them the correct way to perform an exercise even though I no longer work in one. Anyway getting back to my original point, there is a woman that I have seen at the gym for the past 4 months, she is heavily overweight and all I see her do is go from one piece of cardio equipment to the next!
Her program goes something like this, 20 minutes on the treadmill walking at a slow steady pace and then 20 minutes on the bike at a slow steady pace. That’s it, and then she’ll head straight for the changing rooms only to be seen next time doing exactly the same workout.
Unfortunately over the past 4 months her shape has hardly changed but she keeps on going so good on her for trying!
This story is so true for many women wanting to lose fat. The one full proof, 100% guarantee way to lose body fat is High Intensity Interval Training (HIIT). Not only can you get this over and done with in less than 20 minutes (instead of 40 minutes +) but it’s a shore thing when you want to drop the fat FAST…
If you are into your long cardio sessions because you enjoy them, then good on you. I love nothing more than to go for a run just as the sun is coming up on a summer’s morning, it’s a great feeling but to lose fat fast then that is a big NO….
With low intensity training, doing long runs or a long bike ride will only burn fat for as long as you are working out and when you stop, the fat burning stops! But with HIIT your metabolism will be spiked and you will continue to burn fat for up to 24 hours after you have finished working out. Imagine, 9 hours after finishing your workout you’re sat in your office or your car and you’re still burning fat…..how cool is that!
So let’s take a look at what this HIIT training is all about. It’s basically performing high intensity intervals for a short period of time, lets say 20 seconds all out sprinting, followed by 40 seconds of recovery, do this fifteen times and there you have it your 15 minutes.
I’m not saying it’s easy because it’s not but if you want to see results FAST….
Then this is the one for you! You can also try this using a stationary spinning bike, cross trainer or rowing machine, the list is endless. For me I love HIIT training outside, one of my particular favourites is hill sprinting but I’m going
to leave the details of that for another time.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
After my session I was thinking, it does disturb me when I see someone doing an exercise incorrectly and all the fitness instructors can do is gossip by the gym office.
I’ve been in the fitness industry for so many years that I still feel I have a duty to people in a gym to show them the correct way to perform an exercise even though I no longer work in one. Anyway getting back to my original point, there is a woman that I have seen at the gym for the past 4 months, she is heavily overweight and all I see her do is go from one piece of cardio equipment to the next!
Her program goes something like this, 20 minutes on the treadmill walking at a slow steady pace and then 20 minutes on the bike at a slow steady pace. That’s it, and then she’ll head straight for the changing rooms only to be seen next time doing exactly the same workout.
Unfortunately over the past 4 months her shape has hardly changed but she keeps on going so good on her for trying!
This story is so true for many women wanting to lose fat. The one full proof, 100% guarantee way to lose body fat is High Intensity Interval Training (HIIT). Not only can you get this over and done with in less than 20 minutes (instead of 40 minutes +) but it’s a shore thing when you want to drop the fat FAST…
If you are into your long cardio sessions because you enjoy them, then good on you. I love nothing more than to go for a run just as the sun is coming up on a summer’s morning, it’s a great feeling but to lose fat fast then that is a big NO….
With low intensity training, doing long runs or a long bike ride will only burn fat for as long as you are working out and when you stop, the fat burning stops! But with HIIT your metabolism will be spiked and you will continue to burn fat for up to 24 hours after you have finished working out. Imagine, 9 hours after finishing your workout you’re sat in your office or your car and you’re still burning fat…..how cool is that!
So let’s take a look at what this HIIT training is all about. It’s basically performing high intensity intervals for a short period of time, lets say 20 seconds all out sprinting, followed by 40 seconds of recovery, do this fifteen times and there you have it your 15 minutes.
I’m not saying it’s easy because it’s not but if you want to see results FAST….
Then this is the one for you! You can also try this using a stationary spinning bike, cross trainer or rowing machine, the list is endless. For me I love HIIT training outside, one of my particular favourites is hill sprinting but I’m going
to leave the details of that for another time.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
Sign Up for your FREE copy, How to Stop Emotional Eating.
Download Your Copy TODAY! =>
http://www.stephricefitness.com/howtostopemotionaleating/
Saturday, 9 May 2009
5 Minute Fat Burning Workout
Today I have designed a fast fat burning workout for you that you can do anywhere, no equipment is needed and it will only take you 5 minutes.
Do this workout 3 x per week and make sure you leave 24 hours in between each workout.
OK let’s go:
Body Weight Squats
Full Press-ups or Kneeling Press-ups
Forward Lunges
Mountain Climbers
Perform each exercise one after the other without any rest for 30 seconds. Once you have finished the 4 exercises take a 30 second rest and then repeat the 4 exercises again.
Always remember to stretch after you have finished.
Good luck and remember if you have any questions or you would like any advice, please email me directly or leave a comment.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
Do this workout 3 x per week and make sure you leave 24 hours in between each workout.
OK let’s go:
Body Weight Squats
Full Press-ups or Kneeling Press-ups
Forward Lunges
Mountain Climbers
Perform each exercise one after the other without any rest for 30 seconds. Once you have finished the 4 exercises take a 30 second rest and then repeat the 4 exercises again.
Always remember to stretch after you have finished.
Good luck and remember if you have any questions or you would like any advice, please email me directly or leave a comment.
Stay fit, keep focused and feel fabulous!
Steph.
Author of The Flat Stomach Solution
Sign Up for your FREE copy, How to Stop Emotional Eating.
Download Your Copy TODAY! =>
http://www.stephricefitness.com/howtostopemotionaleating/
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