Fit by 2012!

Week 5: mix it up!

After 4 weeks of hard, hard work our bodies deserve and need some rest. So this week, only work-out 4-5 days!

Also, take the time to focus on yourself and your welness. Try to find one night where you don’t have to do anything expect relax and enjoy yourself!

Take care of your body by for instance doing some of the following things:
Take a long, relaxing shower or bath. Use the special, awesome smelling soap, you deserve it! Scrub your body and shave, shave, take a hair mask, get totally clean. Don’t blowdry your hair, just let it dry. Take a face mask and put a thick layer of moisturizing body lotion on your entire body and put moisturizer on your face after you’ve washed the mask off. Remove any old nail polish that might be left on your fingernails, now paint your nails in your favorite colour, now put hand lotion on your hands. Remove old nail polish from your toenails. Take a foot bath, a long, nice, warm foot bath, paint your toenails and put foot lotion on your feet. Now put on some relaxing music and do something you love. (No tv or computer allowed!)

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This weeks workouts:
We are going to be using workouts from the previous weeks this week.
You can pick the ones you liked best from all of the previous weeks.

*Do your favorite abs workout, do your favorite the arms workout, do your favorite legs workout and do your favorite cardio workout that we’ve used the previous weeks.

*Do all of these in addition to your usual strength & cardio that you should do 3-5 times this week.

*Do yoga at least 2 times this week, it’s a great way to relax, stretch and build a little strength at the same time :)

*Have 2-3 rest days this week!
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Now make your own scedule:

Monday:
Tuesday:
Wensday:
Thursday:
Friday:
Saturday:
Sunday:

Good luck and have fun! :D
o

Week 4: Cardio week!

Time’s flying by! I can’t believe it’s almost been a month since we started this challenge! :) This week is all about the cardio so let’s get our heart rate up, our sweat dripping and our calves burrrrrning! :D

Doing alot of cardio craves alot from your body! That’s why this week you need to really make shure you make the time to relax and have some alone-time.
This week i want you all to do yoga at least 2 times! It helps you relax, stretch and repair muscles all over your body! :)

So this week i actually have 2 different programs: level 1 and level 2!
Obviously level 1 is the easiest :)

The level 1 workouts:

* Insanity pure cardio http://www.tudou.com/playlist/p/l12293551i85524294.html

*POP pilates heart throbber: http://www.youtube.com/watch?v=N-wEz5XZwgY

*This HIIT workout:

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*Do Insanity 1-2 time(s), POP Pilates 2 times and the HIIT workout 2 times this week!

*Take 1-2 rest days and do strength training 4-5 times.

*STRETCH!!!!!!!!!!! Soooo important when you do alot of cardio!

*Drink looooots of water!

*Do yoga at least 2 times this week!
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The level 2 workouts:

*Insanity pure cardio http://www.tudou.com/playlist/p/l12293551i85524294.html

*Insanity plyometric cardio circuit: http://www.tudou.com/playlist/p/l12293551i85396854.html

*Insanity max interval circuit: http://www.tudou.com/playlist/p/l12293551i85661965.html

*HIIT:

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*Do each workout Insanity workout 1 time this week, pick one of them to do 2 times and do the HIIT workout 1-2 times!

*Take 1-2 rest days and do strength training 4-5 times.

*STRETCH!!!!!!!!!!! Soooo important when you do alot of cardio!

*Drink looooots of water!

*Do yoga at least 2 times this week!
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Now make your own scedule:

Monday:
Tuesday:
Wensday:
Thursday:
Friday:
Saturday:
Sunday:

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Level 1 is probably the right level for everyone that doesn’t have any experience with Insanity! For those of you that do have experience with Insanity or are in really good shape, you can join me doing the level 2 workouts which only consists of Insanity workouts! :)

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Here’s an example of a yoga program you could do:

Standing prayer
Sun salutation 1
Sun salutation 2
Warrior 1
Warrior 2
Side angle
Triangle pose
Half moon
Warrior tree
Eagle pose
Side twist
Cat’s pose
Child’s pose
-Meditade-

Additional links:
Calv stretches:
http://www.theflexibilitycoach.com/articles/8_10_ways_to_stretch_tight_calf_muscles.htm
http://www.runnersworld.com/article/0,7120,s6-241-287—8969-0,00.html
Entire body stretches:
http://www.coolrunning.com/engine/2/2_1/126.shtml
Yoga:
http://www.yogajournal.com/  <— check this site out, it’s awesome!

Good luck everyone!! :D

Week 3: Legs & buns week!

Week 3! Time to get those killer legs and that awesome toned butt you always wanted! :D

This week we only have 2 different workouts:

Pop pilates inner thighs slimmer & runner calves:
http://www.youtube.com/watch?v=7I-c-yw5ZrQ

&

Jillian Michaels killer buns and thighs: http://www.youtube.com/watch?v=-_0BdmFhOhE

Since i know that alot of girls want slimmer inner thighs i included one that works that area! :)


*Do Jillian Michaels killer buns and thighs 2-3 times and Pop pilates inner thighs and runners calves 2-3 this week!
*Do cardio & strength 4-6 times.
*Have 1-2 rest days!
*Include 2 of the workouts from the abs week (or do one of them 2 times) and 2 of the workouts from the arms week (or 1 two times) in your workouts!
*Include HIIT in at least 2 of your cardio work outs!

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Now make your own scedule:

Monday:
Tuesday:
Wensday:
Thursday:
Friday:
Saturday:
Sunday:

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This week i’m gonna give you some ”diet” tips:
*Drink a glass of warm water and lime/lemon juice first thing in the morning! Check out all the amazing heath and weight loss benefits at the additional links!
*Also, drink at least 1 cup of green or white tea every day.
*Try to cut back on sugar as much as possible and try to cut back on all processed foods!
*Eat at least 1 piece of fruits or veggies with every meal every day this week.


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Additional links:
Benefits of lemon water: http://www.waterbenefitshealth.com/benefits-of-drinking-lemon-water.html
http://www.ehow.com/how_4891833_use-water-lemon-weight-loss.html
http://www.fitho.in/does-hot-water-and-lemon-help-weight-loss/

Benefits of green tea:
http://www.freedieting.com/green_tea_benefits.htm
http://greenweightlosstea.com/

And i found this site that has lots of info on it, great if you’re just starting out or even if you’ve been living the healthy life style for a while: http://www.freedieting.com/



All right, let’s work our asses off and most important: let’s have a lot of fun! I hope you all have a great week!

Are you liking everything so far? If you have any requests/suggestions or anything else, the ask box is always open! :)

my workout playlist :)