How to blast more calories + fall fitness favorites
I’m always looking for new ideas to burn more calories and switch up my workouts. I love the four different ideas below. Give them a try. If you can’t complete the amount of sets and reps recommended, do your best and try to add more next time!
Skip squats and try bridge-ups:
Lie on your back with heels and calves on a stability ball, arms by your sides. Press shoulder blades into floor and lift hips so body forms a straight line from shoulders to heels. Tighten core and slowly drag both heels in toward butt, bending knees and keeping body lifted.
Without dropping hips, slowly extend both legs back to previous position. Do 3 sets of 15 reps.
Why it’s better: It challenges your core more than a squat does, plus sculpts and defines the same muscles without the impact on your knees.
Skip push-ups and try a ball fly:
Sit on a stability ball with a 5- to 10-lb dumbbell in your right hand. Slowly roll down and back until head and shoulders are on the ball, feet hip-width on floor with knees bent. Brace core, press heels into floor, and raise hips up to bridge position.
Extend right arm toward the ceiling so weight is directly above your shoulder with palm facing in; lift and straighten left leg. Keeping leg raised, slowly lower right arm out to the side until it’s at shoulder level. Use chest muscles to bring right arm back up. Do 15 reps, keeping leg raised, then switch sides and repeat. Do 3 sets.
Why it’s better: More muscle challenge in the hips and butt, thanks to extra work needed to keep you stabilized.
Extend right arm toward the ceiling so weight is directly above your shoulder with palm facing in; lift and straighten left leg. Keeping leg raised, slowly lower right arm out to the side until it’s at shoulder level. Use chest muscles to bring right arm back up. Do 15 reps, keeping leg raised, then switch sides and repeat. Do 3 sets.
Why it’s better: More muscle challenge in the hips and butt, thanks to extra work needed to keep you stabilized.
Skip crunches and try a leg drop:
Lie on back with arms by sides, palms down, legs long with a stability ball between lower legs. Engage abs and lift legs, bringing ball directly over hips. Keeping lower back pressed firmly into floor, slowly lower legs toward the floor (try not to let them touch floor). Do 3 sets of 15 reps.
Why it’s better: Not only does it target the rectus abdominus muscles (your inner six-pack) in the same way a crunch does, but it also works the muscles in the lower abs.
Why it’s better: Not only does it target the rectus abdominus muscles (your inner six-pack) in the same way a crunch does, but it also works the muscles in the lower abs.
Skip lunges and try a curtsy lunge with a tri-cep push back:
Stand with feet hip-distance apart, weight in each hand, arms hanging by sides with palms facing in. Step right foot diagonally behind left, bending knees to squat down while keeping hips facing front. Keeping abs tight, hinge body forward, pressing hands back and up, rotating palms toward ceiling and pulling shoulders open. Return to starting position, and repeat on opposite side; that’s 1 rep. Do 2–3 sets of 12–15 reps.
Why it’s better: Targets the outer part of your glutes while working the inner thigh and your entire arm at once.
XXO
*Winner of the Nightcalp Clothing giveaway is:
That dress is everything! Great for all seasons! Hope I win!
waldron.kate@gmail.com
waldron.kate@gmail.com
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Hi there! I’ve done yoga (which I’m not fond of) and Zumba (LOVE!). REALLY been wanting to start a barre class, but I think I’ll most likely be attending a surfing class in the near future instead! I have bought a surfing manual to gain the pre-fitness required for it. It is quite similar to the exercises which you have mentioned in your blog. I’ll let you know how it goes!
Reference – http://www.totalsurfingfitness.com/surf-fitness-blog/
Ok I am thrilled I won the giveaway! Thanks girls!!!! XO
email us your address and info. Thanks and congrats!
Awesome tips! Thanks for the motivation to put down my donut and workout! I need to get me a pair of those flyknits!