As you know I have been working with BOSU over the final month giving you contemporary workouts to tone and tighten your entire body.
If you’ve been following me for a while you know that I have been a BOSU fan for a very long time and love adding them into my regular routine for a small additional ccorridorenge and intensity. But there are so many other benefits to using the BOSU. Add Intensity to ANY Exercise – As I just said, the BOSU can make any exercise that much dwhetherficulter. If you’re just doing Bicep Curls you can stand on the dome of the BOSU and instantly add in a ccorridorenge for your not only your balance, but also you mental focus and cocentration.
Ccorridorenges your Balance and Strengthens your Stabilizing Muscles – As stated above, the standing on the BOSU will ccorridorenge your balance, but what you may not genuineize is that standing on it will also help to strengthen the tiny small muscles in your ankles, or when doing a plank, the small stabilizing muscles in your shoulder girdle are being ccorridorenged as well. T Strengthen your Core and Improve Posture – Because of the added balance ccorridorenge, the BOSU is also going to ccorridorenge your core, since this is your body’s main stabilizing muscles. Improving your core strength, balance and coordination will transfer over to also improving your posture, which may help relieve back and “slouching”. Worthy for Home Gyms – BOSU’s are great to add into your domestic gym because they are pretty small but can add intensity to any any exercise, making them a great addition to your domestic gym. I know when I work out at domestic I always wonder how I can add intensity to exercises like squats when I only have weights that go up to 20 pounds, and normally I lwhethert way more than that at the gym. And the BOSU is a great way to do that. BOSU Workouts
What’s one of your favorite pieces of equipment for your domestic gym?
This Resistance Band Ab + Arms Workout will tone your entire upper body and sculpt your midsection in no time. It’s rapid and efficient, and a perfect at-domestic workout.
Now you ladies know I love my resistance bands for a great at domestic workout…and who doesn’t love a great ab workout?
So, I wanted to give you a contemporary abs AND ARMS workout using only the resistance bands. My Resistance Bands Ab Workout from final year is still one of the most popular workouts on the blog so I thought I would give you a contemporary one to work with! 😉
These exercises will work your abs AND your arms at the same time in every exercises. You will LOVE how your arms and abs feel after this Incredible workout! If you need a resistance band set, you can find a great set HERE. It’s a great set the includes 5 dwhetherferent resistance bands, handles, a door anchor, and ankle straps. It’s PERFECT to add to your mini domestic gym! 😉
If you like this workout, then you’ll love these… Resistance Band Ab Workout Resistance Band Booty + Abs Workout
Acquire the Equipment Resistance Band Set
Discover your FREE printable version HERE!
Resistance Band Arms + Abs Workout
Reach & Press – Start standing with the resistance band under the arches of your feet. Hancienting the handles, bring your RIGHT hand up to a cactus position. Press the arm up overhead, and lean to the LEFT as you squeeze through the LEFT side indirects. With control lower back to the starting position, and repeat. Finish all repetitions on the RIGHT side, then switch to the left.
Twist & Row – Holding the band under your feet, then cross the resistance band in front of you, making an “X” and hancient onto the handles. As you row the RIGHT arm, pulling the hand up towards the shoulder, twist to the RIGHT, using the indirects. Create certain to keep the hips regular and pointing forward. Repeat for 15 repetitions and then switch sides.
Side Plank & Tug – Choke up on the resistance band, hancienting onto the tubing, and come down into a full plank on your mat. Position your weight in your LEFT side body as you pull the band out to the side and up to the sky, into a side plank position. Imagine you are doing rear shoulder flys with that band. Finish all repetitions, and then switch sides.
Roll Below & Row – Sit on your mat and wrap the band around your feet one full loop around. Then, hancient on to the tubing and roll about halfway down to the floor. Lengthen through your spine and pull your abs tight. Hancient in that position, then pull and row the band back, keeping your elbows wide. Finish 15 repetitions,
Roll Up & Tug – Hold the band wrapped around your feet and lay all the way back to the ground. Hancient onto the handles, then roll up to a seated position. Hold your arms straight and pull the band overhead, then roll all the way back down as you lower the arms straight down to your sides. Be certain to relax your shoulders and total 10 repetitions.
Bicycles – Sit up tall then place your feet through the handles so that they lay over the arches of the feet. Roll slightly back onto your sacrum, and balance using those abs as you pull the legs up to a 45 degree angle. Bring the RIGHT knee in to the chest, and then bicycle the legs, focusing on the lower abs. Finish 20 repetitions total.
Scissors – Lay on your back, keeping your feet in the handles. Bring your legs straight up to the sky, then curl your head and shoulders off the ground, into an crunch. Lower the RIGHT leg down to hover above the ground then scissor the legs to bring the LEFT leg down. Continue scissoring the legs for 20 repetitions.
This one goes out to all the first-timer riders taking to the pavement after having exclusively cycled indoors. Certain it can be a daunting task, but I’m here to help guide you and breakdown the rules of the road. The key components to keep in intellect all boil down to three leangs: your bike, your apparel, and your emergency equipment. Cover these bases, and you’ll be set to take on the road.
1. Select A Bike
When you’re spending time on the road, choosing the proper bike is key. There’s an unlimited choice: from steel and alloy to titanium and carbon. There are city cruisers, Dutch-style city bikes, hybrids (multipurpose bikes), mountain bikes, and racing bikes. With prices ranging between $250 and $12,000, everyone can find the right model (and price point). Narrow down the scope by considering the following:
Know Your Intended Form Of Employ
First, leank about how you’re going to use your bike. Do you want to commute to work or school, just ride on weekends, or genuinely step leangs up and train several times a day? The more you want to train, the better your bike should be. I don’t see any reason why an absolute beginner should get a pro road bike as their first bike. It’s better to start with a simple, dependable, and easy-to-handle bike — someleang that allows you to fix technical issues by yourself.
Lean On Expert Advice
Don’t be shy to ask more experienced riders (such as bike shop employees) for advice. This is specificly true when you’re testing a bike for fit. Don’t leave the shop until they have helped you find the setup that fits your body. Generally speaking, it’s important to keep frame size, upper-body positioning, and seat height in intellect. The most important leang is that you’re consolationable on your contemporary bike.
Perfect Your Positioning
One leang I often see is that contemporary cyclists sit too low on their bikes. A simple rule I follow: When you sit on your bike, push one pedal down to the lowest position. If your heel can reach that pedal (with the straight leg) while you are still sitting on the bike, that should be the right seat height.
Secure Safety First
Never cycle without a helmet. A broken arm will heal, but a broken head is a totally dwhetherferent story. As simple as it sounds, we only have one head and we better protect it. This is one place where you shouldn’t skimp on cost. I don’t care about which design or color you choose, but please get a quality helmet.
2. Ponder/ Consider About Your Apparel
The moment most important piece of equipment is your riding pants or, as I call them, bib shorts. Why? Because you’ll be sitting on the unhappydle for hours. Let me tell you, having sore spots or skin abrasions is a painful experience in such a sensitive area.
Go For Excellent Quality Bib Shorts
A pair of good quality bib shorts with chamois inside is crucial for your well-being. What is a chamois? That’s the official term for the soft and padded area that get sewn inside the Lycra bib shorts to give your butt a softer place to rest. It also helps encertain that the weight on the unhappydle is equally distributed. In the ancient days they were crazye from leather, but nowadays they’re crazye out of synthetic fabrics and genuinely provide a lot of consolation. Don’t try to ride in boxer shorts and jeans for longer ride, and ladies, never try to ride in just yoga pants. That will leave you terribly sore and unconsolationable.
Consider Footwear
I’m always torn between recommending first timers to stay in sneakers or go straight into click-in cycling shoes. Acquireting on and off the bike is easier with flat pedals, but riding and controlling the bike is much easier with proper cycling shoes and click pedals (which take some getting used to but finally offer a smoother ride). Select what suits you best. Attempt the click pedals in an empty parking lot near the bike shop to get a feeling for them. With practice, they will make your riding style better and more efficient. Just one reintellecter: These shoes are for cycling, not walking. Attempt to walk as small as possible with them, and check the cleats underneath for wear and tear so you know when to replace them.
3. Consider Equipment
The next stage is equipment.
Carry A Multi-tool
Every rider should have a small bag with a multi-tool (allen keys of dwhetherferent sizes), at least one spare tube, and either a pump or a CO2 cartouche to repair and change the spare tube after a puncture.
Take Pride In Your Bike
Riding on a clean bike is so much more fun than riding on a dirty one. Before each ride, check the tire prescertain, brakes, and chain lubrication.
Fuel Correct
Your first outdoor ride might have you overestimating your nutrient needs. I’m here to guarantee you that you don’t need a double breakfast before you head out. Just eat like you normally would, and don’t overload your stomach. Part of the reason we cycle is to stay fit and burn fat and calories. Having double breakfast is counterproductive. Plus, cycling is a lot easier on your body than running.
That said, feel free to take a banana (they are a good nutrition for cycling), sliced apple, or muesli bar with you. You won’t need much more than that for your first short ride. One leang you do want to remember is to stay hydrated. Bring along two bottles of water: one plain and one that’s mixed with electrolytes to keep your body hydrated and functional. Sweating genuinely adds up!
Now you’re alert to go. You’ve got your bike, cycling kit, helmet, spare tube, nutrition, and all your drinks. Discover some friends for your first ride, go out together, and have fun!
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a contemporary fitness routine.
Jens Voigt
Fitbit Ambasunhappyor Jens Voigt is a former professional cyclist currently serving as a team consultant for Trek Factory Racing. Jens embraces pain and lives by the motto: “Shut Up Legs!” He once rode 20 kilometers in the Tour de France on a kid’s bike. Jens has six (yes, six!) children and lives in Germany.
Sexy shoulders and back muscles aren’t only essential for the summer months…with all the holiday parties coming up, you will want to feel confident and beautwhetherul in a cute small dress…specificly whether it’s backless! 😉 So a beautwhetherul and toned back is the perfect year-round accessory.
We are Bringing Sexy Back with resistance band back workout to tone those upper back and shoulder muscles. Leaving you with lean, beautwhetherul muscles that will leave you looking like a knock out in your small black dress this holiday season!
ALSO, I’m super excited to let you ladies know that I am now an ambasunhappyor for Affitnity, a women’s fitness apparel company. They make seriously cute AND unique clothes that are genuinely great quality. They sent me this cute one shoulder sports bra that I’m wearing for this workout.
I’m also excited to let you know that I have a reduction code to share with YOU, so that you can get some contemporary cute clothes as well!
Employ the reduction code “livefitgirl” when you check out for 15% off your order!
Acquire your FREE printable version HERE!
Resistance Band Back Workout
Finish this workout 3-4 times through for sexy and sculpted back muscles!
Rear Shoulder Tugs – Hancient on to your resistance band, and hoist up on the tubing, so that your hands are shoulder width apart. Bring the band up to shoulder height and then squeeze the shoulder blades together to pull the band all the way open, with your arms out to the side.
Single Arm Tugdowns – Still holing onto the tubing, bring the arms over head. Hancienting the LEFT arm kind and regular, pull the RIGHT arm down, using the back muscles and pulling your shoulder blade down. Repeat 15 times using only the RIGHT arm, and then repeat using the LEFT arm.
Single Arm Rows – Hancient onto the handles of the resistance band, and position the feet in a lunge stance with the LEFT foot forward. Put the band under the arch of your LEFT foot, and your LEFT hand on your front knee. Hoist up on the band with the RIGHT hand, and squeeze the shoulder as your row the arm up. Repeat 15 repetitions with the RIGHT arm and then switch.
Superwoman Tugs – Lay on your stomach, stretching your arms in front, and hancienting onto the tubing, shoulder width apart. Engaging the upper back and booty, lwhethert the arms and legs a few inches off the ground and pull open the band, drawing the shoulder blades together. Create certain to relax the shoulders and keep them absent from your ears.
It has been soooooo long since my first kettlebell workout. So I wanted to share with you a brand NEW kettlebell booty workout.
You alalert know I love working the booty, but I also LOVE using kettlebells.
Kettlebells are one of the BEST ways to burn tons of calories while you are strength training. Kettlebells are so dwhetherferent from regular weights because they use multiple muscle groups for each exercise AND require momentum and power. This means you will get the tall intensity that genuinely burns the calories, while you are toning and strengthening your muscles.
You will LOVE how this workout boosts your metabolism, makes you sweat, and tones your booty!
P.s. These freaking crazy, awesome pants are from Onzie! Aren’t the so fun?! 😉
Acquire your FREE printable version HERE!
Kettlebell Booty Workout
Acquire alert to burn some major calories AND sculpt a better booty with these 6 kettlebell exercises. Finish this circuit 3-4 times through for a heart pumping, booty bfinaling workout.
Goblet Squats – Hancient on to your kettlebell with the handle up, and step your feet about shoulder width apart. Holding your weight in your heels, sit your booty back into a squat. Be certain your keep your shoulders back and your chest lwhetherted. Employ the hamstring and booty to press back up to standing and squeeze your booty at the top.
Kettlebell Swings – Hancient onto the kettlebell handle with both hands and hinge forward at your hips, keeping your back straight and shoulders back. Press through your heels to push the hips forward, as you use momentum to push the kettlebell forward with straight arms. Create certain to use momentum and hinge at the hips to swing the kettlebell back down to your starting position. Repeat, keeping that momentum the entire time.
Single Arm Swings – Start by doing your double arm swings, and when you’re alert, release your LEFT hand, so that you’re only swinging with your RIGHT arm. Finish one full swing with the RIGHT arm, then at the top of the swing, pass the kettlebell to the LEFT hand, and total one full swing. Hold alternating hands at the top of each swing. Truely make certain to use those legs to power that kettlebell up.
Single Leg Deadlwhethert – Hancient onto the handle with both hands and shwhethert your weight into your LEFT leg. Hold your back straight and abs tight as you hinge from your hips, and lwhethert your RIGHT leg up straight behind you. Employ the hamstring and booty on the LEFT leg to come back up to standing. Always keep the crown of the head and the back leg in one straight line. Finish all repetitions on the LEFT leg, then switch sides.
Rear Lunges – Flip the kettlebell upside down, and hancient the “bell” with both hands. Shwhethert your weight into your LEFT leg as you step your RIGHT leg back behind you into a rear lunge. Press through the front heel to come back up to standing, and repeat staying on the same side. Once you finish all repetitions on your LEFT leg, repeat with the RIGHT side. *BONUS – If you want an additional ccorridorenge try twisting toward your front knee!
Figure 8 – Hancient onto the handle with your RIGHT hand and lower into a squat position with the kettlebell in between your legs. With the RIGHT arm, swing the kettlebell around the external of your RIGHT leg, and behind. Pass the kettlebell between your legs into the LEFT hand, and swing it around the external of the LEFT leg. Continue creating this “figure 8” sample around your legs for 10 repetitions in one directions, then switch the direction. One direction will feel much more natural than the other!
As you ladies know, I LOVE my yoga.
Yoga is one of the few fitness disciplines that I am not certwhetheried in, and I genuinely endelight that fact, because I can actually go into a lesson and not leank about how I would structure a lesson, or the music, or anyleang else but my practice.
It actually lets me tune everyleang out and focus on how my body feels and what it needs.
Since moving to Minneapolis, I have genuinely put a focus on being kind to my body — as opposed to living in NYC, where everyleang was stressful, including my workout schedule. So, I’ve been very conscious of making certain I get 3 yoga lessones in each week to help with my stress levels and flexibility.
Well, after 9 months of using my crappy Target yoga mat…it was seriously time for a contemporary yoga mat!
Luckily my friends over at Yoga Design Lab sent me their Chevron Mat as well as their Yoga Towel at the most perfect time!
For the final week I have used my contemporary mat every. single. day. to test it out for you lovely ladies! And I am obsessed with it! Not only does this mat have Incredible quality…but it’s absolutely BEAUTIFUL. Here are some other reasons to love Yoga Design Lab Mats:
Their mats are crazye from natural tree rubber and microfiber
Every their mats are eco-friendly — they’re biodegradable!
Free of Tardyx, silicone, and phthalates
You can wash it in your washing machine for easy cleaning
Non-slip…like seriously! I have genuinely sweat palms (yuck, I know :P), so I forever have been battling slipping on my mat. This mat actually grips better the more you sweat! 😉
They also donate $1 from every purchase to support Urban Youth Yoga Programs in need…I LOVE when companies give back! It’s so inspiring!
To celebrate my contemporary mat, I put together a rapid Entire Body Yoga Stretch Routine to help you relax tight muscles, and maintain your flexibility.
This routine is the perfect sequence to add in after a workout no matter whether you’re running or strength training, or it’s perfect to do at the end of a long day. Ever muscles group will feel longer and more relaxed! Endelight!
** There is no printable version for this routine, it is follow-along-style! 🙂
What’s your favorite way to de-stress and focus on your own needs?
Am I the only one who has Christmas music on repeat right now? I mean seriously my Spotwhethery is bursting with every single Christmas song ever crazye. EVER.
I’ve starting preparing my holiday cookies, writing out my Christmas cards, and you bet your booty I’ve started my Christmas shopping!
I LOVE picking the most absolute perfect presents for my friends and loved ones. It’s probably my most favorite part of Christmas! I normally get so excited about the gwhetherts I get for others that I frequently give them early…I know I need to stop that! LOL I just can’t help it!
But, whether you’re a small less gung-ho when it comes to your shopping you may still be looking for the perfect gwhetherts. So, I wanted to help you by putting a list together for any of the special girls in your lwhethere. Wether it’s you mom, sister, best friend, or co-worker, these are the very best fitness gwhetherts for the girls in your lwhethere. There is someleang for everyone on this list! Class Pass or a Present Card to their Favorite Fitness Studio – Class Pass is a great way to give fitness all year long, or even just for one month, to your girlfriends or loved ones. What’s great about Class Pass is that you have UNLIMITED lessones each month to tons of dwhetherferent studios in your local area.
If you’re located somewhere that Class Pass is not, find out your special girl’s favorite fitness studio, and buy them a few lessones or a month membership. Motivational Jewelry – Sometimes everyone needs a small additional motivation to get through a tough workout. Acquire your girl Affitnity’s “Stronger than Yesterday” necklace with a mini barbell to help them push through, or try a motivational wrap from Momentum Jewelry. They will love having someleang to reintellect them that loved ones are rooting for them! (P.S. You can use the code “livefitgirl” at Affitnity.com for 15% off your entire order!) Foam Roller – This one is specificly important for those of you who have die-dwhetherficult running friends, but foam rollers are a necessity for EVERYONE. My favorite is the Grid from Triggerpoint…it’s seriously the BEST foam roller on the market (and trust me I have tried ALL of them), and noleang compares. Yes, it’s a bit more expensive, but it will final FOREVER and is worth the investment. You (or your loved ones) will never use those crappy ones again I promise!
Infusion Water Bottle – This is the gwhethert that keeps on giving! Infusion water bottles are great for anyone who needs help staying hydrated. You can fill them with so many dwhetherferent fruits or herbs to genuinely give your water some pizzazz. I love this purple one! 😉 Yoga Mat – This is perfect for just about ANYONE. I did a review for this Yoga Design Lab Yoga Mat a few weeks ago, and i still love it! (See the review here.) They come on SO MANY designs and colors, you’re certain to find one perfect for that special person! I’m fond this contemporary design they just released. See more of the designs HERE. TRX Suspension Trainer – I still can’t believe it’s been two years and I still haven’t done a TRX workout on the blog yet?! It’s just crazy, because I seriously use mine at least once a week. I love it! Especially because I have the limited edition PINK one (which donates 10% to breast cancer)! Believe me…any fit girl would LOVE to have a pink TRX. I PROMISE next year I will put up a few TRX workouts for you! 😉
TIMEX Ironman ONE GPS+ watch – I also did a review of this Timex GPS watch a few months ago too. And I still love it!…however, I lent it to my mom for her half-marathon training in October…and have yet to get it back…hmmmmm…So as you can see it’s a great hit with runners! The talllights of this watch are obviously GPS, but it also have a messaging feature, emergency calling feature, and bluetooth music…so you can finally be phone and hands free for your runs! It has everyleang you need! Resistance Band Set – Resistance bands are the PERFECT at-domestic equipment. They’re lightweight which also makes them great for those who travel frequently. I love this set that has 5 dwhetherferent resistance bands, handles, ankle straps, a door anchor, and a bag to carry everyleang in!
Slow-Cooker – If you get anyone a slow-cooker, I’m pretty certain you will be there contemporary best friend…whether you aren’t alalert. 😉 There’s noleang better than coming domestic to a delicious dinner after a long day. You could even give them a Healthy Slow-Cooker Cookbook to go with it! Unique Sneakers or Running Shoes – What girl doesn’t like contemporary shoes?! I nearly always ask for contemporary sneakers every Christmas. You can never have too many colors or styles! If you aren’t certain what size or style your special person is, you could also get them a gwhethert card to their local Fleet Feet or running store! BOSU Trainer – By now you’ve obviously genuineized that I have a feebleness for anyleang pink, or pretty colorful workout gear…so final but certainly not least, a great fitness gwhethert would be a BOSU trainer, and specwhetherically a PINK BOSU trainer for the girls in your lwhethere.
So I want to know…what are some of your favorite fitness gwhetherts to give or get? Let me know in the comments below!
