Aprons and Apples: workouts

Showing posts with label workouts. Show all posts

Monday, April 16, 2012

Easy to Follow Strength Training Guide for Women

I love getting more bang for my buck! Whether it is a dinner that doubles as a whole new meal the next night with a few tweaks, or a reversible dress I love getting more for less! In working out I feel the same. If I can get a better workout in less time then I am all for it! I love weight lifting for that reason. When you lift weights you burn calories, build muscles, and raise your heart rate all at the same time. This easy to follow guide gives you a great overview for working out the major muscle groups. A good rule of thumb is to use weights that weigh enough to fatigue your muscles by the 8th-12th rep. Then do 3 sets of 8-12 reps. Give your muscles a day of rest in between strenuous workouts. This is when the muscle repairs itself and builds strength. If you plan to workout every day then alternate muscle groups. For instance work upper body then lower body the following day to allow your muscles to rest. So print this out, grab 20 minutes and work those muscles! You will feel it!

Photo from believe-in-your-beauty.tumblr

Saturday, April 14, 2012

10 Workouts to Tone Your Trouble Zones!

It is that time again.. Summer is almost here and you have to working out now if you want to be feeling good in your shorts, suits and tanks! So here are a few workouts to knock out muffin top, back fat, bulging butts, and other trouble spots. Read on and get after it!

1) Top 10 exercises to Train Your Trouble Zones!

Need to get rid of saddlebags, arm flab, or a muffin top? Use these moves to fight flab at home—and win! Get this great workout by Shape magazine HERE.

2) 7 Quirky Moves for Flatter Abs

7 Quirky Moves for Flatter Abs // woman hulaing © Thinkstock

"Conventional ab exercises get results—but let’s face it, they’re boring as heck. To help you rock a flat belly in a bikini (or anytime of the year), we found easy, fun ways to tone your belly at the office, while cooking—even at the beach!" Get the workout HERE.

3) Fit in 6 minutes- Arm sculptor.

Found on PInterest and I could not source it

4) So Long Spill Over Spots! Trouble Spot Toning Workout.

Want to blast off back fat, bra rolls, muffin tops, and more? These targeted 5-minute

workouts will have you sleek and toned in just 2 weeks.

Click here for Prevention Magazines trouble spot toning workout.

5) Dr Oz's "Saddle Bag Workout"

Watch the simple to follow "Saddle Bag Workout" by Dr. Oz for 4 easy moves to get rid of saddlebags.

6) 15 Minute Bye-Bye Arm Jiggle Workout

This was posted on Pinterest and there was no source available (even after digging around).

7) 10 Minute Workout- Hips, Hips, Away!

"This express workout targets a favorite trouble zone: your hips. Do this 10-minute workout developed by Marcus Minier, exercise physiologist at The Gym in New York City, three times a week along with five days of cardio, and we guarantee that you'll have the slimmer hips you deserve in no time!" Get this workout from Fitness Magazine Here.

8) Dr. Oz's Fat Butt- Busting Workout

If you want a good butt workout I would do multiples of these exercises above in one workout for a while to see results much faster than one exercise a day.

9)Flat Abs Fast-The Core Strengthening Workout

These belly-flattening exercises work your core from the front, sides, and back for strong, sculpted abs.

Get the whole workout from Fitness Magazine HERE.

10) Bikini Body 8 Week Program

Ok so if the other workouts were not hard core enough this may be the workout for you! I checked it out and bikini wearer or not this WILL shape you up! Check it out here.

Hope you found some workouts that will help. Have a favorite you want to share? Just post it in the comments. I love hearing from you guys!

Wednesday, March 21, 2012

3 Calorie Blasting 20-30 minute living room workouts!

So if you know me or have been following my blog you know that I just started a very competitive game of "The GAME ON diet!". I outlined all the rules in my last post HERE if you want to check it out.
One of the main components is a requirement to do 20 min a day of a hard workout. I am doing a minimum of 30 a day and so I have been looking up workout inspiration. I want to use my 30 minutes in the MOST efficient way possible. One way is to add weights, and work more than one body part at a time. These 3 living room workouts fit the bill. You only needs some dumbbells and you are good to go! I like to use my kitchen timer as well when I am doing intervals.

All 3 of these workouts burn calories, work more than one body part at a time, and make the best use of your time!

No Gym required - by Health magazine

30 min strength workout! Tone & Tighten.

20 minute double duty toning workout.

Don't have time to go through the whole workouts and copy them now?

Do some interval training to use your 30 minutes most efficiently. Here is what I do when I am not doing one of these set workouts. I start my timer for 30 minutes, then alternate cardio moves at a heart pumping sweaty pace for 1 minute with a 10 second break (stretch), then one weight lifting move for the next minute being sure to keep my heart rate high. To make this work you need to really push it when you are are in the cardio or weight minute, and do double duty whenever you do the weight lifting moves.

Like this...

1 minute jumping jacks

10 second leg stretch

1 minute walking squats with dumbbell press (pictured on the last workout)

10 second upper arm stretch

1 minute high knees

10 second triceps stretch

1 minute push ups

10 seconds back stretch

1 minute mountain climber

10 seconds leg stretch

1 minute dumbbell rows switching arms in the middle

10 second stretch

1 minute jump rope (pretend you have one :) )

10 second stretch

ETC....

Just keep alternating and in 30 minutes you will have had a hard core, super effective, workout!

Tuesday, February 28, 2012

Wellness Wednesday- Mad abs March & Cardio Pandora stations

Hope fully you all have not lost your New Years fitness fever already. To keep you going strong I am posting this ab workout schedule (found on pinterst of course!) that will hopefully help keep things fun and fresh. Thank you http://perf-fect tumblr.com for this great plan! Best of all it is attainable but challenging. Heck, if you do only half of it you are still moving in the right direction!

Let me know who is up for the challenge and how it goes. I am hoping to incorporate this into my workouts. I am also planning on using this great workout guide from Melavond to help me focus my workouts. If I have a goal in mind it is easier to fill my workout time with continuous exercise without standing around wondering what I want to do next.