17 5 / 2013
May includes a special calendar for people participating in the Pull-Up Challenge to keep you from overtraining!
The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date.
For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today. (The Endurance Calendar also has “stretch” as a category; I do not have any stretching routines, but simply take about ten minutes to stretch out and relax when stretching is called for, or try a yoga video online.)
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: May”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group!)
During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.
Have fun!
p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!
Arms
- Lean Arms Workout v.1
- Lean Arms Workout v.2
- Tone Those Triceps!
- Weight-Free Arms
- Arms Workout
- All About Arms
- Dumbbells, Smart Arms
- Beginner Arms
- Load Your Guns
Legs
- Inner Thigh Toner
- Tame Those Thighs
- Kill Those Legs!
- Your Best Butt
- Thigh Toner
- Dancer’s Legs Workout
- Legs Workout
- 5 Minute Butt Blaster
- Legs For Days
- Shapely Squats
- Beach Babe Booty
- Get Those Glutes
- Love Your Legs
Abs
- All-Over Abs
- 1-2-3 Ab Workout
- Quick Challenge
- I Seek Obliques
- Abs Challenge
- Intense Abs
- Waist Trimmer
- Ballet Abs
- Flat Abs Workout
- Lower Ab Attack
- Easy Abs
- Core Work for Beginners
- Waist Well-Wisher
General
- Jump-Free Workout
- Student Workouts
- Wake Up Warm Up
- Full Body Meltdown
- Absolute Beginner Workout
- Fat Blaster
- Quiet Workout
- Coffee Break Workout
- All-Over Workout
- Whole Body Workout
- Morning Angel Workout
- No Space? No Problem!
- Basic Dumbbell Workout
- Full Body Workout
- One-Song Workouts
- 50 Up, 50 Down
- Morning Workouts
- Leveled Workouts
- Count Up, Count Down
- Strength and Cardio
- Water Bottle Workout
- Workout Challenge for the Absolute Beginner
- Extreme Bodyweight Workout
- Throw Pillow Workout
- Dumbbell Destroyer
Challenges
- Weather Workout
- Quick Workout
- Digital Clock Workout
- Challenge
- Challenge
- Challenge
- Challenge
- Challenge
Cardio
- Leveled Cardio
- One-Room Cardio
- All-Cardio Challenge
- Cardio Circuit
- Killer Kardio
- Beginner Cardio
- Kick-It Cardio!
- Basic Cardio
High Intensity Interval Training (HIIT)
fantastic resource!
17 5 / 2013
Get Your Best Legs
First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too.
Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle!
These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself.
If you have access to a gym try these machines & equipment:
- the leg/hamstring curl machine
- the leg press machine
- the leg abductor/adductor machines
- squats with a barbell and/or dumbbells
- barbell deadlifts
- lunges with dumbbells
- bulgarian split squat
If you don’t have access to a gym try these exercises at home:
- wall squats
- jump squats
- bridge/hip lifts (try them with your feet on a chair/bed)
- hip lifts on a balance ball (you’ll get an almost instant burn!)
- leg lifts
- inner thigh lifts
- the fire hydrant
- sumo squats
- suicides
These are my favorite leg videos:
wow this is me… I keep popping up in other peoples’ posts, this is so weird!
for the record, I don’t really ever work out my legs… I do a massive amount of walking in day to day life though
(via sweatsalty)
14 5 / 2013
The Complete Insanity Collection: Meal Guide, Calendar, and Fourteen Workout Videos by Shaun T
Insanity is a workout/weight-loss program. It’s 60 days of cardio madness, that will lead you to love the instructor, as well as hate him, all at the same time.It’s led by fitness provocateur, Shaun T, and he takes you through 14 different exercises designed to burn fat like mad. He does mostly Interval Training, that is, a blast of cardio, followed by a rest, followed by an even bigger blast.
The calendar will show you what exercises to do on which days. In the beginning, you’ll do a fit test in which you’ll see how many of each exercise you can do. Have a pen and paper ready to write down your results! Then, you’ll delve into the exercises according to the calendar. Every two weeks, you’ll take the fit test again, hopefully improving your numbers each time.
Insanity is one of the most intense workout programs you will ever do, but it’s worth it. You may thinking it’s “just too hard!” in the beginning, but from personal experience, I can honestly say you get stronger. Give it a try!
1. Fit Test
5: Pure Cardio & Cardio Abs
9: Max Cardio Conditioning & Cardio Abs
10: Max Interval Sports Training
11: Upper Body Weight Training
12: Max Recovery
13: Insane Abs
Reblog so others can have this, and if you’d like me to send these links to you in a message, hit up my ask box and let me know, and I’ll reply with these links. This way, you’ll have them safely tucked away in your inbox, instead of having to go through likes or reblogs to find it.
I wish you luck!:)
14 5 / 2013
Getting started with weight loss? How to make a healthy eating plan and lose body fat
(Source: gymra)
12 5 / 2013
Tone It Up
sexy ass arms mmhm
I used to do this sequence once a day an I noticed a difference in only a week! Definitely recommend it to anyone trying I tone up their arms
(Source: eat-run-lift, via onefitmodel)
09 5 / 2013
I’m still really annoyed about genetic diseases/disorders etc that mentally or physically incapacitate people and just…
THAT IS A SERIOUS EVOLUTIONARY FLAW HOW DOES IT STILL HAPPEN NO BAD EVOLUTION YOU HAVE NOT DONE YOUR JOB CORRECTLY
ummm just to be clear, I am aware that often negative evolutionary mutations occur in conjunction with/result in positive/beneficial changes. For example the whole depression supposedly being linked to stronger immune systems because the lethargy and similar symptoms causes the indicidual to conserve more energy which in turn allows more energy to be expended on things such as the immune etc.
It is still fucking stupid.
09 5 / 2013
How I got my splits! (click on photos to make them bigger)
Stretch 1 - Try not to let the front knee come beyond the toes. Having your toes on your back leg curled under will make it slightly easier for beginners.
Stretch 2 - Stand up with your legs apart and just get as low as you can go!
Stretch 3 - Sit back on one leg (so your foot is under your bum) with the other leg straight in front, and bend over your front leg as far as you can.
Stretch 4 - One leg bent in front and the other directly behind. This yoga pose is called One Legged Pigeon
Stretch 5 - Yoga mermaid pose, don’t stress if you can’t do this straight away, it’s a big quad stretcher, don’t force this - it’ll come with time!
Do all stretches on both legs!
- Do these AFTER you are warmed up (I suggest cardio) otherwise you may hurt yourself.
- Practise every day with one day rest and try to hold each pose for at least 30 seconds.
- It took me 1.5 months to get my right split and 2 months to get my left. Everyone is different so you could need more or less time than I did, but be patient!
- LISTEN TO YOUR BODY!! If your muscles are really hurting, light stretching only! Don’t force it!
- Take rests days!! VERY IMPORTANT. Your muscles need rest to repair otherwise you will overstretch and hurt yourself.
I track the tag #beckyfitness, I’d love to see your split progress!!
Here it is.
(via renniesane)
01 5 / 2013
Who said vegan food was boring?
Vegan superfood lunches, April 2013
(via sherry-blossom)
