Fell off the weight-loss resolution wagon? Well, lace up those sneakers and get back at it—Tone It Up founders Karena and Katrina are here to help. The gurus behind Bravo's new Toned Up show designed this super-charged workout just for us. Follow this fun, effective two-week plan and you'll sculpt every body part well before spring arrives.
Day 1: Sleek & Slender Abs Routine
Start working on your Shakira-inspired flat tummy by completing the sleek and slender ab routine. You'll need some dumbbells (try 5 to 10 pounds) for knee-up crossovers and a mat for plank kicks and butterfly crunches. Keep your core engaged and your spine straight the entire time to ensure perfect form.
Day 2: Bikini Booty Workout
Today, you're going to focus on firming, lifting, and cinching your way to the bootylicious backside of your dreams. You'll need a mat and a kettlebell (or a 15- to 20-pound weight) for this workout. Again, keeping a flat back and engaged core is crucial, so remember your form. These squats, lunges, and bridge exercises will have your glutes feeling it the next day.
Day 3: 30-Minute Cardio/Love Your Arms Workout
Start your workout with a 30-minute run; it can be as easy as running away from your house for 15 minutes and then running back. Now that you're warmed up, get your dumbbells out. Tighten and sculpt your shoulders, biceps, and triceps with these curls, extensions, and raises. Bonus: Combining these basic moves with squats, Warrior poses, and leg dead lifts will take your workout to the next level.
Day 4: Cardio
Now that you've worked out separate areas of your body, time to kick up your calorie burn with some treadmill intervals. For a total of 15 minutes, alternate between walking at a 7 percent incline for 2 minutes, jogging at a 4 percent incline for 2 minutes, and sprinting fast at a 2 percent incline for 1 minute. Complete three cycles.
Day 5: Active Rest Day
You've officially toned and conditioned your body for four days straight! Now give it a rest. Go for a walk with friends, then give your muscles a much-needed break. These yoga-inspired stretches will help relieve stress too. Be sure to hold the stretch when you feel a tighter sore spot.
Day Six: MailBooty Workout for Thighs and Booty
Now let's get back to that booty—no equipment necessary this time. Just focus on slow and concentrated leg kicks, lifts, squats, and bridges. You'll work on your balance while strengthening your legs and core. Keep in mind that form is more important here than speed, especially with moves like the dead lift and squat.
Day 7: Rise & Run Routine
Up your cardio with this running workout. Warm up: Jog for 5 minutes, then stretch. Run as fast as you can for 1 minute to kick up your heart rate, then walk it off for 2 minutes to cool down. Ready to begin?
• Set a timer for 5 minutes
• Run for 5 minutes
• When the timer goes off, stop and do 25 jumping jacks and 10 lunges on each leg
• Repeat 3 times Now it's time for the final sprint.
Get back on the treadmill and alternate sprinting for 30 seconds with a 30-second jog. Repeat four times. Next, switch to sprinting for 1 minute and jogging for 30 seconds. Repeat three times. You're done! Make sure you stretch your quads, glutes, and shins—and don't forget to hydrate!
Day 8: Sexy, Sculpted Shoulders
Time to sculpt some sexy shoulders. Keep your core engaged and your back flat. Exhale during the exertion, when your muscles are doing the most work. Grab your dumbbells for some bicep curls, arm presses, and lateral extensions—these work the front, back, and sides of your upper back and shoulders. Do 10 to 12 reps of each exercise for three sets.
Day 9: Love Your Total Body
Now you're ready to give your workout a boost with this total body routine. You're going to combine lunges with dumbbell twists and squats with tricep extensions. This will work your quads, glutes, hamstrings, lower abs, and shoulders all at once. Try heavier weights if you want to really push yourself. End with a Downward Dog to stretch.
Day 10: Active Rest Day
You're almost done! head-to-toe stretch. Take deep inhales and exhales as you follow each move in this routine.
Day 11: Jump Rope Cardio
You may not have used a jump rope since your grade-school days, but this quick and easy jump-rope routine will get your heart rate pumping. For the first 2 minutes, jump slowly to warm up. Alternate a few minutes of jumping rope with a break for lunges (15 on each leg), a plank (hold 1 minute or more), 20 squats, and 30 tricep dips. Repeat this circuit three times for the max benefit. Once you're done, cool down with 3 minutes of slow jumping followed by a full-body stretch; pay extra attention to your calves and hamstrings.
Day 12: Cocktail Dress Upper-Body Workout
Now that the two weeks have almost passed, we're going to take it up a notch with this upper-body routine. Start with a Chataranga and add a kick to tighten your core. Then, move into side plank dips and twists to chisel your abs. Finish with dumbbell curl crunches and a quick stretch.
Day 13: Spankin' Booty Routine
Today, you're going to work on this booty-toning routine. Start with back lunges and dead lifts. Focus on keeping your abs tight, and maintain a straight line from your shoulders all the way down your leg. Then, switch to back leg lifts and hamstring curls, and finish with bridge exercises.
Day 14: Waistline Cincher Workout
You made it! Let's end on a high note with a waistline workout. You'll work your postural muscles, core, and lower back. Next, try the Chair Pose Squat, which strengthens the shoulders, thighs, abs, and booty. Maintain a flat back and activate your core. You'll end with a pike to sculpt the abs and shoulders. Speaking of those shoulders, go on and brush yours off, because you just completed an intense two-week workout! Repeat from the beginning again any time you need some extra toning.
Day 10: Active Rest Day
You're almost done! head-to-toe stretch. Take deep inhales and exhales as you follow each move in this routine.
Day 11: Jump Rope Cardio
You may not have used a jump rope since your grade-school days, but this quick and easy jump-rope routine will get your heart rate pumping. For the first 2 minutes, jump slowly to warm up. Alternate a few minutes of jumping rope with a break for lunges (15 on each leg), a plank (hold 1 minute or more), 20 squats, and 30 tricep dips. Repeat this circuit three times for the max benefit. Once you're done, cool down with 3 minutes of slow jumping followed by a full-body stretch; pay extra attention to your calves and hamstrings.
Day 12: Cocktail Dress Upper-Body Workout
Now that the two weeks have almost passed, we're going to take it up a notch with this upper-body routine. Start with a Chataranga and add a kick to tighten your core. Then, move into side plank dips and twists to chisel your abs. Finish with dumbbell curl crunches and a quick stretch.
Day 13: Spankin' Booty Routine
Today, you're going to work on this booty-toning routine. Start with back lunges and dead lifts. Focus on keeping your abs tight, and maintain a straight line from your shoulders all the way down your leg. Then, switch to back leg lifts and hamstring curls, and finish with bridge exercises.
Day 14: Waistline Cincher Workout
You made it! Let's end on a high note with a waistline workout. You'll work your postural muscles, core, and lower back. Next, try the Chair Pose Squat, which strengthens the shoulders, thighs, abs, and booty. Maintain a flat back and activate your core. You'll end with a pike to sculpt the abs and shoulders. Speaking of those shoulders, go on and brush yours off, because you just completed an intense two-week workout! Repeat from the beginning again any time you need some extra toning.
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