Fat Loss 

13 Exercises That Are Better than Burpees for Fat Loss – These moves are the ULT…

13 Exercises That Are Better than Burpees for Fat Loss – These moves are the ULTIMATE fat torchers for most people. … scotfin.com/… says, Lucky thirteen. Source by roderickgil75

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Fat Loss 

Abdomen – Wikipedia, the free encyclopedia

Ab exercise regime from other pinterest pins… it doesn't look too difficult, think I'll do this over the next two weeks and see what happens. First thing in the morning: 50 jumping jacks 5 pushups 20 sit ups 20 mountain climbers 30 second plank 7 burpees. Repeat entire cycle twice. Source by nerrida7

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Feeling Fit? Here's How to Challenge Yourself More in 2017

http://www.popsugar.com/fitness/Motivating-Fitness-Resolutions-42851946

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I am a planner and I like setting goals. In fact, I need them. Especially when it comes to my fitness life, specific goals keep me motivated and active. Finding new challenges to keep your workouts feeling fresh can be difficult when you’re already pretty fit. Nothing beats the beginner’s mind when it come to tackling a new fitness goal. I remember when I started running, building up to the 5K mark was beyond motivating; when I hit that distance, I was left with the question of what’s next? But you guys, the fitness world is so large — you can always find new challenges. With that in mind, here are a few ideas to consider as you turn your thoughts toward all the possibilities 2017 has to offer.

Running

Up your distance. If you finished a 5K sign up for a 10K. Just conquered a half-marathon? Train for a marathon, with the emphasis on train. Increasing your mileage should always come with a plan that slowly builds to ensure you don’t try to conquer too much too quickly and sideline yourself with an overuse injury, like runner’s knee or shin splints.
Try a tri. Mix up your training and sign up for a sprint-distance triathlon and really dedicate yourself to cross-training by adding swimming and biking into your weekly routine. If you’re intimidated by swimming, sign up for a class or find a group that does open-water swims.
Race with a relay team. Round up your like-minded friends and create a team for a long-distance relay, where 12-person teams cover 195+ miles over a 24-hour time period, like Oregon’s Hood to Coast or a Ragnar Relay. These races mix the sleep-deprivation silliness of a slumber party with teamwork and distance running. Trust me, it’s a great combo.

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In the Gym

Go heavy with power lifting. Lifting heavy weights is a great full-body workout. Find a gym that offers courses on power lifting and learn the differences between snatch, clean, and jerk as you heave barbells loaded with weight to your chest and above your head.
Master the pull-up. Leave the weights behind and finally master the pull-up. This ultimate bodyweight exercise feels elusive to many women, well at least me, and pulling off five pull-ups is an excellent challenge to work toward. Yeah, this is on my list for 2017.
Push your push-ups and conquer the burpee. You don’t need to leave the comfort of your home to get stronger when you focus on push-ups — here’s a 30-day challenge to work up to 50 push-ups. If burpees are your nemesis, try this burpee challenge that builds to 100 reps.
Get classy. Push yourself out of your comfort zone and try a new group fitness class, preferably a workout that is out of your comfort zone — the activities we tend to avoid are often really beneficial. Hip-hop aerobics, yoga, indoor cycling, Pilates, Megaformer, boxing — the options are endless especially if you add some studio fitness classes into the mix. Heck, push yourself to try a new class once a month. You just might find your new jam.
Certify your passion. Do you love yoga? Do you go to SoulCycle almost daily? Take your passion and get certified to train other people and inspire them to love what you love.

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Take It On the Road

Take a hike; a long, long hike. Backpacking might not be considered a sport, but hiking for days and carrying all you need to survive is a physical challenge. And one that can take you to some amazing places. Spending time in nature is great for your mental health, too. Check out the John Muir Trail in California, the 2000 miles Appalachian Trail that runs from Georgia to Maine, or shorter trails in our beautiful National Parks.
Ride a bike — anywhere. Hop on your bike weekly to run your weekend errands, sign up for century ride (yeah, that’s 100 miles), or a fund-raising stage ride like AIDS/LifeCyle Ride.
Start a community. Gather your like-minded friends and create a group dedicated to the activity you love, be it running, hiking, or cycling. Non-competitive clubs can be equal parts social and sport, and are great way to get your sweat on with a group.

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Get Stronger Every Day With This 100-Burpee Challenge

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I was shocked when I walked into CrossFit and the WOD (workout of the day) said “100 Burpees.” I had never done that many in my life at one time, and it did not sound fun. I wasn’t even sure I’d be able to do it.

But after having been going to CF five times a week for three months, I was in pretty good shape. And guess what? It didn’t suck as much as I thought and only took me about 10 minutes. The coach said this is a great workout to do in your hotel room while traveling or if you’re short on time. My heart was pumping, I was dripping sweat, and my muscles felt worked! Now I’m kind of loving the 100-burpee workout!

I realize this isn’t something anyone would want to just jump right into, so here is a four-week plan to get you up to the full 100. Aim to do 25 by the end of the first week, 50 by the second week, and so on until you make it all the way to 100. Follow the plan below.

How to Do a Basic Burpee

Begin standing with the feet hip-distance apart.
Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows, touching the chest to the floor, and then straightening back to plank.
Step or jump the feet forward to the hands and come into a squat.
Do an explosive jump straight up, getting as much height as you can.

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The Plan

Day of Month
Number of Reps

Day 1
8

Day 2
11

Day 3
14

Day 4
Rest

Day 5
17

Day 6
21

Day 7
25

Day 8
Rest

Day 9
30

Day 10
35

Day 11
40

Day 12
Rest

Day 13
45

Day 14
50

Day 15
55

Day 16
RestDay 17
60

Day 18
65
Day 19
70

Day 20
Rest

Day 21
75

Day 22
80

Day 23
85

Day 24
Rest

Day 25
90

Day 26
95

Day 27
100 (you made it!)

Day 28
Rest (you deserve it!)

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This At-Home Cardio Workout Contains Zero Running

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You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you’ll love it! And your arms and legs will feel worked, too. Equipment wise, you will need a step (for step-ups) and a jump rope. If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run — this advanced variation works the abs, too. If you don’t have a jump rope, just imagine you do and hop over your imaginary rope.

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The Warmup

Exercise

Time / Reps

March in place

2 minutes

Step-ups

2 minutes

Jump rope

2 minutes

Stretch

Hamstrings, quads, calves, inner thighs

The Workout

Exercise

Time / Reps

Jumping jacks and cross jacks

2 minutes

Squats

1 minute

Alternating side lunges

20 reps

Jump rope

1 minute

Jump squats

15 reps

March in place

1 minute

Burpees

15 reps

March in place

1 minute

Walking lunges

20 reps

Squats

1 minute

Jump rope

1 minute

Jump squats

15 reps

Jump rope

1 minute

Step-ups

2 minutes

March in place

2 minutes

Push-ups

20

Ab work / your choice

5 minutes

Triceps dips

30 reps

Need help with the five minutes of ab work? Here are a few workouts to follow:

5-Minute Core Workout
The Low-Ab Workout You’ve Been Waiting For
5-Minute Muffin Top Workout

This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees — modify if needed. Remember to stretch your entire body when you’re done.

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Lower-body booty circuit

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Combine these three micro workouts to form a lower-body workout that’ll have you working up a sweat.

 

THE WORKOUT

5 to 6 rounds, with no more than 10 to 15 seconds’ rest between exercises.

5 Burpees // 20 Kneeling Banded Hip Thrust // 5 Burpees // 20 Knee to Squat Jump (10 on each leg) // 5 Burpees // 30 Standing Hip Abductions (15 on each leg).

Workout by Kyla Gagnon

Photography by Jesse Hlady

Kneeling banded hip thrust

buttworkout-kneelingband - women's health and fitness magazine

 

Placing the band just above your knees, kneel down on a soft surface, toes together and knees apart. Slowly with control, lower your hips back and down towards your feet, pause and slowly with control, rise and push your hips to the front, squeezing your glutes at the back.

Use the strongest band you can.

 

 

 

Kneel to squat jump

buttworkout-kneeltosquat

 

Begin on your knees on a soft surface. Place your right foot in front of you, and then your left, holding a squat position. Keeping your chest up, drive through your feet and explode up, landing in a soft squat with heels down. Lower one leg at a time back into your kneeling position. Alternate legs on the stand-up portion each time.

 

 

 

Standing hip abduction

buttworkout-hipabductions

Placing the band either just above or just below the knees, find a strong, stable position on your left leg, holding on to something for balance if needed. Extend your right leg out to the side and every so slightly to the back, pointing your toe towards the floor. Keeping your leg strong and straight, begin raising the leg laterally, and dropping back to tap the floor.

 

 

 

 

 

Burpee

1.

buttworkout-burpee1

Begin in a standing position. Place both hands on the floor just in front of your feet. Either jump or step both feet back into a push-up position.

2. 

buttworkout-burpee2

 Jump or step both feet back to their starting position and explode up towards the ceiling.

NEXT: Looking for more booty toning workouts? Check out these three butt toning workouts. 

 

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Top 3 training tips by Alexa Towersey

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September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.

 

1. Resistance Training: 

Combine four compound exercises in one giant set:

 

8–10 x Barbell Back Squats

»8–10 x Barbell Bent-Over Rows

»8–10 x Deadlifts

»6–8 x Pull-ups 

»24 x Barbell Walking Lunges

TIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds

2. HIIT Training: I like 400m sprint repeats the best.  Start with 5 to 7 and increase each week. 60 to 90 seconds rest between. 

TIP: Don’t do these on the same day as your weight training.

3. Tabata Protocols:  I like to use Tabata-style exercises as ‘finishers’ after a weight-training workout.  It’s essentially maximum reps of an exercise in 20 seconds followed by a 10-second rest and repeated for a total of eight rounds (4 minutes or 2:40 of actual work). 

TIP: My preferred variations include thruster, squat jumps, air assault bike, burpees, mountain climber or deadmill. 

 

 

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Lower body workout

 

Get ready to work up a sweat with this lower body and leg toning workout by fitness trainer Nikki Fodgen-Moore.

Nikki-Fodgen-Moore- Women's Health and Fitness magazine

For an express 15 minute session go max out on each exercise for 50 seconds, then rest for 10.

Step-Ups

nikki-leg-workout-lower-body-step-ups - Women's Health and Fitness magazine

Perk:
The move combines the action of the lunge with stepping upward, like climbing stairs, to really target your butt and upper hamstrings. All you need for the move is a short bench, sturdy chair, or solid coffee table to step onto. Benches or plyo boxes and outdoor stairs are often the right height, but a dining room chair can work too for an at-home strength-training session.

Work:
1. To start, place your entire left foot onto the bench or chair. Press through your left heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the bench.
2. Return to the starting position by stepping down with the left foot, then the right so both feet are on the floor.
3. Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your right foot. Do three sets.

Words: Nikki Fodgen-Moore; Photography: Keith Hamlyn; Wardrobe: Newton Running, Lululemon.

NEXT >> Jump squats/ Squats

 

Jump Squats/Squats

nikki-leg-workout-lower-body-jump-squats - Women's Health and Fitness magazine

Perk:
A full-body exercise that requires no equipment and can be performed anywhere. It is great to get the heart pumping and also strengthens the legs and glutes.

Work:
1. Stand with the feet shoulder-width apart.
2. Squat down as if you were performing a normal squat.
3. Engage your core and jump in the air explosively.
4. On landing, lower body back into the squat position – that is one rep
5. Be careful to land with control and if there is any pain in knees, stop immediately.

 

NEXT >> Lunges

 

Lunges

nikki-leg-workout-lower-body-lunges - Women's Health and Fitness magazine

Perk:
Shapely, toned legs and backside.
If you’re planning on incorporating lunges into your routine, however, make sure you’re not doing more harm than good. Check your form. It’s important to do lunges properly so you don’t put unwanted strain on your joints.

Work:
Here’s how to do your lunges
1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you’re not looking down). Always engage your core.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far or over your foot.
3.  Make sure your other knee doesn’t touch the floor.
4. Keep the weight in your heels as you push back up to the starting position.

Challenge your muscles:
Modify your lunge workouts in many different ways in order to work different muscles. For example, reverse lunges (stepping back instead of forward) or do a bicep curl with dumbbells while you lunge to work your upper body while you strengthen your legs.
» A walking forward lunge workout to further challenge your balance.
» Change it up with side lunges so you can work your lower body muscles in a different way than you normally do.

Injury prevention:
Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps as you lunge. Remember to listen to your body and go for form over reps.

NEXT >> Burpees

 

 

Burpees

 

Perk:
They boost strength and endurance, which will help with everyday activities; and physical training. Among the muscles they work are deltoids, biceps, triceps, pectoralis major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf). Seriously, these work.

Work:
1. Stand with your feet hip-width apart and your arms down by your side.
2. Lower into a squat position with your hands flat on the floor in front of you.
3. Kick your legs backwards into a press-up position and lower your chest to the floor.
4. Push your chest back up to the press-up position and thrust both feet forward so you are back in the squat position.
5. Jump up and raise both hands over your head and repeat!

 

NEXT >> 22 exercises for a Brazilian butt, this way.

 

 

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Summer Body Warrior Challenge – Week 3 – Challenge 1

 Summer Body Warrior Challenge - Week 3 challenge - IMAGE - Women's Health and Fitness magazine

Put a stopwatch on your efforts

 

No time for slacking off this week. Efforts will be reduced and times will be recorded AND we want to hear about it! Snap a selfie and hashtag #RawFitspo with your challenge time/effort. Woo-hoo! Let’s inspire each other! You could win a training session with us, reposted on our Instagram or be featured in the January edition of the mag. This week is all about setting personal bests (PBs) and pushing your boundaries. 

Mon – Challenge 1
Tues – Challenge 2
Wed – Challenge 1
Thurs – Challenge 2
Fri – Challenge 1
Sat – Challenge 2
Sun – Active recovery

 

If it doesn’t challenge you, it won’t change you.

 

CHALLENGE # 1

 

Equipment

›› Mat

›› Plate 5kg, 10kg, 15kg

›› Skipping rope

This challenge consists of three exercises. The challenge requires you to set your watch and perform each of the exercises in their order. The next exercise doesn’t begin until the total rep numbers have been completed. No breaks are to be taken. Remember to stop your stopwatch as soon as you have finished. This time will act as your bar the next time you do the challenge. Our goal is to equal it or better it.

 

Challenge options

Option A

150 lunges
300 skips
50 burpees

Option B

100 lunges
200 skips
25 burpees

Option C

80 lunges
150 skips
20 burpees

 

 

lunges challenge 1 - IMAGE - Women's Health and Fitness magazine

 

Lunges

Stand with feet around shoulder width apart and then split your stance. You feet should not be in line, but spaced as though you were on ‘train tracks’. Sink your back kneed towards the floor, ensuring your front knee tracks over your toes. Both legs should be at around 90 degrees. Ensure you don’t tough the ground with your back knee! 

Rise, switch legs and repeat for your selected number of reps. 

 

skips challenge 1 - IMAGE - Women's Health and Fitness magazine

Skips

Like riding a bicycle, skipping is somethign we’ve all done and probably all know how to do. But practise does make perfect. Don’t fret if you can’t do all your reps without catching the rope and having to pause. Recover and get back to it as quick as you can to keep your heart rate up! You’ll be doing double-unders before you know it. 

 

burpees challenge 1 - IMAGE - Women's Health and Fitness magazine 

Burpees

It’s okay – most people don’t like burpees. But the reason we do them is because they’re a great whole-body exercise (and hence, calorie burner).

Start in a prone plank position. Jump your feet towards your hands into a low squat and spring off the ground with force. Try to get as much air as you can! Land with soft knees and return to your plank position to repeat.These will also hone your coordination – enjoy the challenge! 

 

NEXT: Want another challenge? Try challenge 1 from week three of the Summer Body Warrior Challenge! OR tone your abs with this this circuit from week 1 of the challenge! 

Words and workout by Sheena-Lauren, images by Damien Bowerman Photography

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Medicine ball slams

Target your back and abs (and unleash any built up anger) with this powerful move!

How to

1. Hold a medicine ball with both hands and stand with your feet at shoulder width.

2. Raise the ball above your head and fully extend your body.

3. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.

4. Receive the ball with both hands on the bounce and repeat the movement.

Repeat for 20 seconds then take a 10 second break. 

 

NEXT: Medicine ball burpees

Words and workout Melissa Le Man (pictured) images by Noel Daganta

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