I eat healthy and exercise. Why can't I lose weight?

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I do know this happens to a lot of people but I also know there are only a few reasons for it. I have listed some of the reason I have found why you might be hitting this plateau.


Exercise Reasons:
Your body adapts quickly and your body's fast adaptation to change is the reason you have to change your workouts more often.

Increase intensity
Change up your routine by doing drop sets, supersets, negatives and slow reps are all classic examples. Other ways you can increase the intensity of your workout are decreased rest times, circuits, forced reps etc. When you’ve been using the same routine for a while it’s easy to get stuck in a rut, you think you’re training hard but your intensity level has been dropping slowly without you knowing it.

Change the order of your exercises
If you were doing cardio first before weight training switch to cardio after weight training. Your body will adapt to your normal routine so change it up.  Switch up your exercises.

Change the number of days you train

Build more muscles: In muscle building, less is more. If you want to get bigger you don’t workout more. This is one of the most common mistakes of new lifters. Dropping back to 3 days from 4 or 5 will mean you build more muscle. Your body can really benefit from the extra rest.

Slimming down: Try different workouts for 5 days a week. Push yourself to your real limit. Try new classes at the gym that take you out of your comfort zone. Run, walk, jump, swim, plates, yoga, kickboxing, are just a few things that you can try.

Life Reasons:

You’re under too much stress
The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. For 200,000 years, stress meant a life or death situation. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival. Today, our body responds to a stack of paperwork the same way. Traffic jams are like rival war bands. A nagging boss is like a rampaging mastodon, only on a daily basis. Take a step back from your life and take stock of your stress levels – they may be holding you back.

You need to watch your carb intake.
Carbs are key, as always, especially when you’ve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.

You’re eating too much.

Low-carb isn’t magic. It reins in wild hunger and tames insulin, but calories do still matter – especially once you approach your ideal weight. In fact, those last few pounds often don’t respond to the same stuff that worked so well to get you to this point. Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but you’ve got to tighten things up if things aren’t working. And that’s the real test, isn’t it? There is a metabolic advantage to eating according to the PB, but if the weight isn’t coming off, something’s up – and calories may need to come down.

You’re not getting enough sleep.
Chronic levels of sleep deprivation cause the release of cortisol, our old fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep. And a recent sleep study showed that truncated sleep patterns are linked to weight gain. Get seven to eight hours of sleep a night.

You’re eating too much dairy.
Some people just react poorly to dairy. We see this time and time again listed in the forums; dairy just seems to cause major stalls in fat loss for a good number of folks. There are a couple speculative reasons for this. One, folks coming from a strict paleo background may not be acclimated to the more relaxed Primal stance on dairy. Reintroducing any food into the diet after a period of restriction can have unintended consequences on body composition. Two, dairy is insulinogenic, which is why it’s a popular post-workout refueling tool for athletes. Does a non-strength training PBer need to drink a few glasses of milk every day? Probably (definitely) not.

Health Reasons:

Hormone Imbalances.
The best way to manage weight gain from hypothyroidism is to control the condition. If you get your metabolism back up to speed, the weight shouldn't keep adding up. You'll also have more energy, which can help motivate you to exercise.

Source: http://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/#axzz1nTAslpX1

 

Exercise Treatments for L4 and L5 Herniated Disc

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My sister has this problem as well as a few of you here who have asked me how to stay in shape while dealing with a herniated disc. It can be done and you should always talk to your Doctor first before starting any workout program. With the research I have done this is what I know.



At the bottom is the sacral and coccyx or tail bone. L4 and L5 are the lower two vertebrae in the lumbar or low back area, and it is a common spot for disk herniations. While you may need medication to help manage your symptoms, exercises that help to stretch and strengthen the muscles that support your low back will be an important part of your treatment program. They will help you to both recover from the herniation and prevent future injuries.

Abdominal Strengthening Exercises

When your abdominal muscles are weak your back muscles take on extra work. This can lead to muscle strain and disk problems. The American Association of Neurological Surgeons states it is important to "Do crunches and other abdominal-muscle strengthening exercises to provide more spine stability."

Pelvic Tilt Exercise
This exercise will help you learn to isolate your low back and abdominal area which in turn will make the muscles stronger. As you become better at pressing your back flat to the ground and then releasing it, you will know how to use this movement to alleviate back pain during other activities.

How To: Relax on your back and concentrate on the contraction of the buttocks muscle while you hold the abdominals in tight. This exercise strengthens the buttocks and releases the back.

Step 1

Lie on your back with legs hip-width apart, both knees bent, and both feet on the floor. Place arms alongside body with palms down. Keep head and shoulders relaxed.

Step 2

Hold abdominals in as you rotate and tilt your pelvic girdle up toward the ceiling with a smooth and controlled motion. Repeat for 8 times and progress to 3 sets of 8 times. 
Crunches on Swiss ball or physioball
Use good form to keep from straining your neck.

Picture: ANDREW CROWLEY

How to: Keep your feet shoulder-width apart, with fingertips behind your ears. Curl up one vertebra at a time, shortening the distance between your sternum and pelvis. Exhale as you crunch up,drawing your navel into your spine.


Lower Abdominal Dead Bug
This will teach you how to hold your midsection in good alignment as you move your legs. The object is to keep the low back in contact with the floor while lowering the legs one at a time.
 

Lie with back on a mat,hands by your sides, knees bent at a 90-degree angle, and feet off the floor. Tighten abs, and slowly lower left leg toward floor, straightening leg, as shown. Stop when you feel lower back coming off the floor. Return to starting position, then switch legs. Alternate for one minute.

Low Back Stretches

Stretching your lower back will relieve tight muscles around the herniated disk. When the muscles in your low back and hips are tight, they can pull on your back and increase your symptoms.

Yoga Poses for Bulging Discs

Quite a few of the postures consist of floor work for instance Savasana, single leg raises, the cat stretch, cobra and child's pose. Most of these poses can be modified to accommodate every level of mobility by utilizing props like cushions, bolsters and straps to be able to cushion or give a stretch to the entire body.



Does RUNNING burn more calories than WALKING?

Is it a myth that runners burn more calories than walkers? It sure seems like it would with all the extra sweat and hard breathing. The difference in calories burned per mile or kilometer is very small, and there is no difference at higher walking speeds.

Calories per Mile for 160 Pound Person
Walking
2.0 mph - 91
2.5 mph - 87
3.0 mph - 85
3.5 mph - 83
4.0 mph - 91
4.5 mph - 102
5.0 mph - 116

Running
5.0 mph - 116
6.0 mph - 121
7.0 mph - 119
8.0 mph - 123
9.0 mph - 121
10.0 mph - 131

Should I Go Faster?

If you can build up your walking speed to 5 mph, or 12 minutes per mile, you will be at the top calorie burn per mile and achieve the same burn as a jogger. If you are a runner, you don't get any calorie burning benefit by going faster than 10 minutes per mile or 6 mph.

Should I Go Longer?

The further you walk or run, the more calories you burn. You get the most benefit by adding distance to your workout, whether you walk or run.

Should I Add Weight?

You will burn more calories per mile at every speed by weighing more, but it is a very small difference and not worth the risk of strain. Every extra pound means more pounding on your feet, ankles, knees and hips. It is better to walk or run further than to add any weight.

Should I Walk or Run?

If you enjoy running, you can burn calories in less time and be done with your daily workout sooner. Many people enjoy the higher heart rate and the burst of happy brain chemicals it produces. But for others, running is a grind that they have to force themselves to do. In order to get any benefit from a workout, it has to be one that you enjoy and will do day after day. If you love to run -- run. If you hate to run but love to walk -- walk. You will just need to spend more time walking to go the distance you need to burn the calories you want to burn.


End Back Pain Spine Works Institute Dallas/Fort Worth Spine Care www.DFWBack.com
"Herniated Disc Relief?" New Non Surgical Breakthrough Relieves Herniated Disc Pain-Fast www.NorthDallasSpineCenter.com

Center for Pain Relief Pain Management Doctor for Help with Pain - Chronic, Back, Neck etc www.saynotopain.com


Sources:
http://walking.about.com/od/calorie1/a/calorieswalkrun.htm
http://www.livestrong.com/article/43849-exercise-treatments-l4-l5-herniated/
http://health.howstuffworks.com/wellness/diet-fitness/exercise/leg-exercises9.htm

Half Marathon Training Program

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This is the running program I used for my half marathon. I added a link to the original source if you want to try a different running program. I just loved this one and thought you would too.

Half Marathon Training Guide - Novice 2 Program

THIS IS MY NOVICE 2 PROGRAM FOR HALF-MARATHON RUNNERS, filling a gap between my previous Novice and Intermediate programs for that distance. The original Novice Half program (now Novice 1) was a true beginner’s program, designed for people who have never run before, true novices. Intermediate was designed for experienced runners who wanted to improve their half times, and it included one day of speedwork, something that doesn’t appeal to everybody.

There seemed to be room for a program in between, particularly given the growing popularity of the half marathon. More than twice the number of people now run that distance compared to the number who run marathons. Some of these half marathoners are people moving up from the 5-K or 10-K, but I suspect more of them (more of you) are runners who have run a marathon or two, but enjoy racing at shorter distances in between, because you can race halfs more frequently than marathons with less danger of injury. And increasing numbers of runners have chosen the half marathon as their race of choice whether or not they also run longer or shorter races.

So regardless of where you’re coming from, here is Half Novice 2. Below are some directions on how the program works. (For more detailed directions on how to train using Novice 2, sign up for the interactive version available through TrainingPeaks, where I send you daily emails telling you what to run.)

Long runs:The key to the program is the long run on weekends, which builds from 4 miles in Week 1 to 12 miles in the climactic Week 11. (After that, you taper a week to get ready for the half marathon.) You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Although the schedule suggests long runs on Saturdays, you can switch to Sundays or even other days of the week to suit your schedule. On two of the weeks, I suggest a 5-K or 10-K race as an option to that week’s long run. Notice that I just said “option.” See “Races” below for more on the subject.

Run slow: For experienced runners, I recommend that they do their long runs anywhere from 30 to 90 or more seconds per mile slower than their half marathon pace. As an experienced runner, you may or may not have run a prior half marathon, but hopefully you have done enough races, so that you can predict your race pace. If not, don't worry. Simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Toward the end, you may need to abandon conversation and concentrate on the act of putting one foot in front of the other to finish. Or, feeling inspired, you may decide to pick up the pace, converting your workout into what I describe as a 3/1 Run, the first three-quarters at an easy pace, the final one-quarter at a faster pace. One important point: If you find yourself finishing at a pace significantly slower than your early pace, you probably need to start much slower, or include regular walking breaks. It's better to run too slow during these long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.

Walking breaks: Walking is a perfectly acceptable strategy in trying to finish a half marathon. It works during training runs too. While some coaches recommend walking 1 minute out of every 10, or walking 1 minute every mile, in I suggest that runners walk when they come to an aid station. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you'll be less likely to collide with someone. It's a good idea to follow this strategy in training as well.

Cross-training: Sundays in this training program are devoted to cross-training. What is cross-training? It is any other form of aerobic exercise that allows you to use slightly different muscles the day after your long run. In this program, we run long on Saturdays and cross-train on Sundays, although it certainly is possible to reverse that order. The best cross-training exercises are swimming, cycling or even walking. What about sports such as tennis or basketball? Activities requiring sideways movements are not always a good choice. Particularly as the mileage builds toward the end of the program, you raise your risk of injury if you choose to play a sport that requires sudden stopping and starting. One tip: You don't have to cross-train the same each weekend. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Cross-training for an hour on Sunday will help you recover after your Saturday long runs.

Midweek training: Training during the week also should be done at a comparatively easy pace. As the weekend mileage builds, the Tuesday and Thursday mileage stays the same: 3 miles. Run these miles at an easy, or comfortable, pace. How fast is “easy?” That can vary from day to day. On Tuesdays after two days of comparative rest, you might even find yourself running faster than race pace. On Thursdays after two days of training, your “easy” might be a slower pace. Don’t get trapped by numbers. Listen to your body signals as much as the signals coming from your GPS watch. Wednesdays feature a mini-build-up from 3 to 5 miles with some of those workouts done at race pace. More on that below. If you strength train, Tuesdays and Thursdays would be the best days to combine lifting with running. Usually it’s a good idea to run before you lift rather than the reverse.

Race Pace: What do I mean by "race pace?" It's a frequently asked question, so let me explain. Race pace is the pace you plan to run in the race you're training for. If you're training for a 2:00 half marathon, your average pace per mile is 9:09. So you would run that same pace when asked to run race pace (sometimes stated simply as "pace" on the training charts). If you were training for a 5-K or 10-K, "race pace" would be the pace you planned to run in those races. Sometimes in prescribing speedwork, I define paces for different workouts as 5-K pace or 10-K pace, but you won't be asked to run this fast in the Novice 2 program.

Races: What about races, since I suggest running a 5-K race in Week 6 and a 10-K race in Week 9. As stated earlier, consider races as an “option.” Doing at least some racing in a training program can be a valuable experience, because you can learn how races operate: everything from where to pin your number (the front) to how to drink at the aid stations (walking works well). You can also use races to determine your level of fitness and predict how fast you might run in your goal race (using various charts on the Internet). But too much racing can wear you out and distract from your training, so embrace this option cautiously. Finally, there is nothing magic about 5-K or 10-K as distances or Week 6 or Week 9 for when to race. Seek races in your area convenient to your schedule.

Rest: Despite my listing it near the end, rest is an important component of this or any training program. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Coaches also will tell you that you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you're constantly fatigued, you will fail to reach your potential. This is why I include two days of rest each week for Novice 2 runners. If you need to take more rest days--because of a cold or a late night at the office or a sick child--do so. The secret to success in any training program is consistency, so as long as you are consistent with your training during the full 12 weeks of the program, you can afford--and may benefit from--extra rest.

Interactive Training: If you would like more help with your marathon training, I also have an interactive version of this program, where I will send you emails daily telling you how to train. The daily emails include even more tips than are available here on my website plus you can log your training and use other features. To learn more about your Interactive Training options when Novice 2 becomes available, visit my list of programs on the TrainingPeaks Web site. I also have a Novice 2 app that you can download into your iPhone, developed by BlueFin.
Here is your Novice 2 training schedule. The below chart tells you what to do for each day for the 12 weeks leading to the half marathon.

Half Marathon Training Schedule: Novice 2

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	3 m run	3 m run	3 m run	Rest	4 m run	cross
2	Rest	3 m run	3 m pace	3 m run	Rest	5 m run	cross
3	Rest	3 m run	4 m run	3 m run	Rest	6 m run	cross
4	Rest	3 m run	4 m pace	3 m run	Rest	7 m run	cross
5	Rest	3 m run	4 m run	3 m run	Rest	8 m run	cross
6	Rest	3 m run	4 m pace	3 m run	Rest	5-K Race	cross
7	Rest	3 m run	5 m run	3 m run	Rest	9 m run	cross
8	Rest	3 m run	5 m pace	3 m run	Rest	10 m run	cross
9	Rest	3 m run	5 m run	3 m run	Rest	10-K Race	cross
10	Rest	3 m run	5 m pace	3 m run	Rest	11 m run	cross
11	Rest	3 m run	5 m run	3 m run	Rest	12 m run	cross
12	Rest	3 m run	2 m pace	2 m run	Rest	Rest	Half Marathon

  Half Marathon Training: Novice 1 | Novice 2 | Intermediate | Advanced | Walk

Source: http://www.halhigdon.com/training/51312/Half-Marathon-Novice-2-Training-Program

Top 12 Most Effective Ab Exercises Lv2

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Abs are my favorite muscle group to workout. So this one is for you. LOVE YOU ABS!


This is part of my Bikini Body 8 Week Program

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: exercise band, swiss ball, matt, free weights, chin-up bar and, kicking bag (optional)

Note: Listen to your body at all times and if for some reason you can't keep up try harder next time. You are only trying to beat your best effort not everyone elses. So give it your best.

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.

• Side Plank Raises (20 reps)
• Plank (hold 1-3 minutes)
• Knee Pump (1 min.)

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the third circuit.

• Side Shaper (20 reps)
• Elevated Leg Crunch (20 reps)
• Dolphins (20 reps)
• Swiss Ball Oblique Crunches (20 reps)
• Swiss-Ball Jackknife (20 reps)

STRENGTH CIRCUIT 3

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the first circuit. You will repeat 2 more time all Circuits without brakes in between as written.

• Pull Up Bar Twists (20 reps)
• Plank Pike-Up (20 reps)
• Dumbbell Side Dips (20 reps)

STRENGTH CIRCUIT 1
Side Plank Raises

Either do this exercise with one foot in front of the other or to make it even more difficult, stack one foot on top of the other. You can also increase the difficulty by holding a weight on your hip. Get into the position shown. Raise your hips as high as you can and squeeze those obliques. Lower your hips back to just above the floor. Repeat and then swap sides.

Plank

Lie face down on a mat, push off the floor, keeping forearms on the mat, elbows under shoulders, rising up onto toes. Keep your back flat, in a straight line from head to heels. Tilt your pelvis so your bum doesn’t stick up in the air! Hold for 2 minutes

Knee Pumps

Hold the kicking bag with both hands - If you don't have a bag then just pretend to hit something. Stand with one leg in front of the other. Using your back leg, knee the bag with as much force as you can. Waste that bag! Do it again and again and again. 1 minute each leg.

STRENGTH CIRCUIT 2
Side Shaper

Lie on ground on right side, propped up on right forearm with shoulder directly over elbow, left hand on hip. (Or place left hand on ground in front of you for balance.) Lift hips off ground until body forms a straight line from head to feet. Pause, then raise left leg about 6 inches higher. Make it easier: Keep legs together. Lower left leg, then lower hips to ground. Do 20 reps; switch sides and repeat.

Elevated Leg Crunch

Make your core workout more challenging by adding this elevated leg crunch. Make sure you use a lightweight ball (not a medicine ball). Assume start position as shown by placing a non-weighted ball between your feet. Bring hands behind head for support, and lift head, neck, and shoulders off floor by contracting your abs. Return to start position. Repeat 20 reps

Dolphins

Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you'll end up in a high bridge position. Exhale as you perform this portion of the movement. Lower back down slowly to your starting position as you breathe in. Don't let your back sag downwards. Repeat for the recommended 20 reps.

Swiss Ball Oblique Crunche

You can get a fantastic oblique workout with just this exercise alone! It hits your obliques hard. Control the difficulty by using more or less weight. Find a wall, or something to jam your feet against. Put the center of your body onto the swiss ball.
Crunch your oblique muscles and lift your upper body to the sky. Squeeze your obliques at the top of the movement. Hold for about 1/2 a second. In a controlled movement, lower yourself. Repeat 20 reps.

Swiss-Ball Jackknife

Start in pushup position, but with your shins on a Swiss ball. Your body should form a straight line from ankles to head. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees. Pause, and return to the starting position. Do 20 reps.

STRENGTH CIRCUIT 3
Pull Up Bar Twists

Hang from your pull up bar. Raise your knee's up to chest height. Twist your knee's to the left. Twist your knee's to the right. Keep alternating between left and right for 20 reps.

Plank Pike-Up

Take an exercise ball and lie on top of it with your shins on the ball and your palms on the floor under your shoulders. Now use your abs and legs, rolling the ball to your middle, lifting your hips and keeping your head down between your arms. (Your body should be in an inverted "V" shape.) Hold here for 1 count and then roll back to the start. Be sure to pull your abs in and keep your head even with your spine as you move in and out of the "V". Repeat for 20 reps)

Dumbbell Side Dips

To make this exercise as effective as possible try to get a large range of motion. Exaggerate the height of your movements up and down. Hold a weight in one of your hands.

Bend your body whilst lowering the weight closer to the floor. Go as far as you can.
Now bend the opposite way and lift the weight as high as you can. Do 20 reps and then swap sides and repeat for another 20 reps.

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

Extreme Leg and Butt Workout Lv2

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Yeah BABY! BRING IT. Can you taste the PAIN?? Can you picture the RESULTS!  It's worth the burn. It's worth the tears. Be a WARRIOR & don't give up!!


WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

Note: Listen to your body at all times and if for some reason you can't keep up try harder next time. You are only trying to beat your best effort not everyone elses. So give it your best and if it doesn't mean finishing the 1 - 2 minutes that's ok. Try for longer next time.

Write how many reps you did in each exercise for the time stated. Keeping track will help you see how much you have improved.

TOOLS: dumbbell, towel and swiss ball

STRENGTH CIRCUIT 1
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.

•Squat with Butt-Kick (2 min.)
•Single-Leg Squat with Towel (1 min. each leg)
•Single Leg Squat (1 min. each leg)
•X Jumps (2 min.)

STRENGTH CIRCUIT 2
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the third circuit.

•Wall Squat (2 min.)
•Jumping Lunges (2 min.)

STRENGTH CIRCUIT 3
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the first circuit. You will repeat 2 more time all Circuits without brakes in between as written.

•Single-Leg Calf Raise (1 min. each leg)
•Inner Thigh Squeeze (2 min.)
•Hip Lifts on the Ball (2 min)
•Fire Hydrant (1 min. each leg)

Squat with Butt-Kick

Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for two minute. As you squat, remember to keep your weight back on your heels. When extending the leg behind you, keep your hips square -- don't twist them toward the side.

Single-Leg Squat with Towel

Stand with your feet together and place your right foot on top of a folded towel. Shifting your weight to your left leg, slide the towel out slowly to your right. Then slowly return to the start position. Work this side for 1 minute, keeping your elbows bent and your fists together near your chin. When you squat, your left knee should bend between 45 and 90 degrees. After 1 minutes, switch legs and do the squats and slides for another 1 minute.

Single Leg Squat

Stand on your left leg. Lift your right out in front of you. Stand tall (don’t round your shoulders), and keep your left knee over your ankle as you lower down into a squat. Your hands can extend out for balance. Push into your heel to come back up and repeat. Start with shallow squats; go deeper as it becomes easier. After 1 minutes, switch legs and repeat.

X Jumps

Stand with feet hip-width apart, arms down. Squat, leaning torso forward and extending arms behind you, palms facing ceiling. Explode up, reaching arms and legs wide. Land with knees soft, feet hip-width apart, and squat low again. Repeat as many times as you can for two minute. TAKE YOUR TIME

STRENGTH CIRCUIT 2

Wall Squat

Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides Lower your body into a squat position until your thighs are parallel to the floor. Hold 2 minutes

Jumping Lunges

This move is a 'jump lunge' and you do just as it says. Begin in the lunge position then jump switching your landing leg so that when you land, you lunge on your other leg. Repeat 2 minutes.

STRENGTH CIRCUIT 3

Single-Leg Calf Raise

Grab a dumbbell in your right hand and stand on a step, block, or 25-pound weight plate. Bend your right knee, and hold it that way as you perform the exercise. Cross your left foot behind your right ankle, and balance yourself on the ball of your right foot, with your right heel on the floor or hanging off a step. Put your left hand on something stable—a wall or weight stack, for instance. 1 minute each leg.

Inner Thigh Squeeze

Lie down and lift the legs off the floor, placing an exercise ball (or some other type of ball) between the knees/shins. Squeeze the ball lightly to keep it from dropping and put the hands on the floor for more support. Slowly squeeze the ball, contracting the inner thighs. Release just slightly, keeping some tension on the ball. Repeat 2 minutes

Hip Lifts on the Ball

Lie down and place the heels on the ball, keeping the legs straight. Squeeze the glutes and lift the hips up until the body is in a straight line. Keep the hands on the floor for more balance if needed. Release the hips down, barely touching the floor, and repeat 2 minutes.

Fire Hydrant

Start on all fours (hands under shoulders, knees under hips) with abs engaged and back flat. Keeping upper body still, lift bent right knee out to side at hip level. 1 minute each leg.

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

TOOLS:

Total Ab Tonner Lv 2

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Ok, here is the deal.. this exercise takes an hour but man, oh man, do I love this routine. It is good to get back to it again.  This routine is a killer because it is designed to use every last bit of energy your mid section has. You will be doing two exercises back to back twice before moving on to the next two exercises.


WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: yoga matt, kettle bell

See you on the other side!

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit. REPEAT Side Plank and Side Crunch on the same side before moving onto the opposite side.

• Side Plank 20 reps
• Side Crunch 20 reps
• Side Plank 20 reps
• Side Crunch 20 reps

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the second circuit rest 1 minute and move on to the third circuit.

• Oblique Twist 20 reps
• Bicycle 20 reps
• Oblique Twist 20 reps
• Bicycle 20 reps

STRENGTH CIRCUIT  3

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the third circuit rest 1 minute and move on to the forth circuit.

• Bridge 20 reps
• One Legged Bridge 10 reps

STRENGTH CIRCUIT 4

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the forth circuit rest 1 minute and move on to the fifth circuit.

• Jack Knives 20 reps
• Sit-Up-and-Reach 20reps

 STRENGTH CIRCUIT 5

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the four circuit rest 1 minute. You will repeat all ciruits 2 more time just as it is written. BURN BABY! 

• Bridge 20 reps
• One Legged Bridge 10 reps

STRENGTH CIRCUIT 1
Side Plank 20 reps

Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 10 seconds. Drop your hip toward the ground. Before touching the ground lift up to starting position and repeat. When you have finished your reps hold again for an additional 10 seconds. Be sure your hips and knees stay off the floor. Stay on this side and go straight to SIDE CRUNCH exercise.

Side Crunch 20 reps

Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support. Lift your head up slightly off the ground as if you were doing a regular crunch. Lower your head back down so it almost touches the ground. After 20 reps is achieved, repeat SIDE PLANK again for 20 reps.

Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.

Once you have done both these exercises TWICE on one side REPEAT THEM ON THE OTHER SIDE the same way.

STRENGTH CIRCUIT 2
Oblique Twist 20 reps

Sit up with feet flat on the floor, and lean back approximately 45 degrees. Keep your shoulders down and chest open as you begin to twist from the core, side to side.  Want even more of a challenge? Lift your feet off of the floor! Go straight to BICYCLE exercise.

Bicycle 20 reps

Lie on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides for all 20 reps. After 20 reps is achieved, repeat OBLIQUE TWIST again for 20 reps.

STRENGTH CIRCUIT 3
Bridge 20 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.

One Legged Bridge 10 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

STRENGTH CIRCUIT 4

Jack Knives 20 reps

Lie flat on your back with your arms stretched out over your head. Now lift your upper body and legs at the same time and touch your legs with your hands in the air above your abdominals. This will get your heart racing and you're off to a running start.  Go straight to Sit-Up-and-Reach exercise.

Sit-Up-and-Reach 20reps

Lie on your back holding a dumbbell in both hands with your arms straight, pointing towards the ceiling, and your legs straight out in front of you. Sit up as far as you can, keeping your arms pointing straight up throughout. Lie back down under control and repeat 20 reps. After 20 reps is achieved, repeat Jack Knives again for 20 reps.

STRENGTH CIRCUIT 5
Bridge 20 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.

One Legged Bridge 10 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

EXTREME TEAM!!! OK, so that isn't the end! What??? Yeah, I know but you need to go through this routine 2 more times from top to bottom with all the repeats. I'm not joking, this is going to make you feel awesome when you finish!

Great job!! Alright don't forget the COOLDOWN! This is an important part of your workout. Click HERE to cooldown before hitting the showers.

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