Perfect body is not something you can see in magazine, it is a body that make you to be more confident ,feel healthy and strong. Sometime is not necessary to make "special exercise" to reach your fitness goals, only with little changing on basic exercise you can achieve that. The basic exercise is the first step for the beginners to be active.

Workout

Before each workout make sure you are nicely warm up and stretch. Repeat this workout 4 times.

• 
  

  Squat - Advance: 50 reps | Beginner: 20 reps

  This exercise most works your quadriceps, glutes and hamstrings. It is a best exercise to tone your legs and butt. When you doing this exercise make sure that abs are tight and back is straight.
  How to do (beginner):
  Stand in the straight position with feet shoulder width apart. Begin the movement by flexing your knees and hips, sitting back with your hips. Reverse the movement and squeeze your butt.
  Make it fun (advance):
  You can make more fun this exercise with jump after squat down, with this you burn more calories.



• 
  

  Push up - Advance: 30 reps | Beginner: 10 reps

  Push ups work your muscle in upper body section,like pectoralis major, anterior deltoids and triceps. It help you to have better posture and reduce back pain after work hours on the chair.
  How to do (beginner):
  Start on all fours with the hands on the floor slightly wider than but in line with the shoulders. The body should form a straight line from the shoulders to the ankles. Squeeze the abs as tight as possible and keep them engaged. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso. Pause for a moment then push yourself back to the starting position.
  Make it fun (advance):
  With adding a resistance band you can increase your strength. I personally love to do push ups with resistance band.



• 
  

  Back lunges - Advance: 25 reps | Beginner: 15 reps each leg

  If you are looking to defined butt and strong legs, back lunge exercise is for you. This exercise is also good to improve your balance. Mostly working muscles are glutes, quads and hamstrings. Lunge exercises it should be a part of each legs training , in all its variations.
  How to do (beginner):
  With hands on your hips stand on both legs. This will be your starting position. Go back in to the lunge. Reverse the movement and go back in the starting position. First do all reps on one leg and then change the leg.
  Make it fun (advance):
  Take the dumbbell and involve every muscle in your body. Stand with your feet together, holding the weights at your shoulders with your palms facing out. Go back in to the lunge. Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head.



• 
  

  Triceps dips - Advance: 30 reps | Beginner: 10 reps

  Triceps dip exercise helps you to have nicely toned and strong arms. Mostly works on your triceps muscles, also pectoralis major and anconeus muscles.
  How to do (beginner):
  Position your hands shoulder-width apart on a chair. Slide your butt off the front of the chair with your legs bent knee in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
  Make it fun (advance):
  To make this exercise much more harder add feet on other chair. After this exercise I guarantee you will feel your triceps.



• 
  

  Sit ups - Advance: 50 reps | Beginner: 25 reps

  Sit ups is designed to define and strengthen the abdominal muscles. Strengthened in a abdominal area is so important for our body, because every body movement engage the abs.
  How to do (beginner):
  Have your knees bent and the balls of your feet and heels placed flat on the ground.Place your hands behind your head. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Return in the starting position.
  Make it fun (advance):
  With adding cross punch you can work the obliques and make it fun. Who do not want shaped and small waist? ;)

0

Mila

7:01 AM

Tabata is high-intensity interval training, which usually is used for improvement of your cardio performance and strength ability. The concept of this training is 20 second of work with high intensity and 10 second of rest for 4 minutes. In one session of 4 minutes doing the same exercise. This type of training is for people who have advanced level of fitness, but with little modification we can make for people with different fitness level.

My tabata workout!

For this workout you will need interval timer set up on 20 second work and 10 second rest 8 rounds.

The advanced players will be doing one exercise during 4 minute and after that other exercise for 4 minute and go with same effort to the last exercise. Between each session doing 2 minute rest and stretching.

For the beginners, please make sure you do the modifications for each exercises. You will do one exercise during 20 sec and go on the other exercise for the other 20 sec. During one session you will doing 2 rounds of these exercises. I recommend only 2 sessions for the beginners, that is 8 minutes total. Between each session doing 2 minute rest and stretching.

• Surfer squats

  

  Advanced:

  Step 1: Squat down in a position that’s similar to how surfer’s stand on a surf board so your left leg is in front of your right, arms are extended and parallel to the floor.
  Step 2: Squat down then jump up and turn to the left landing with your right leg in front of your left. Repeat this movement many reps you can during 20 seconds

  Beginner:

  The beginner version is pretty much the same, but without jumping.The same start position (like step 1), only go in the regular squat down then go up and switch the side with changing the legs.

• Dive bombers

  

  Advanced:

  Step 1: Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V.
  Step 2: Lower your shoulders, then slide your chest forward, bringing it between your hands and up toward the ceiling.
  Step 3: Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor.
  Step 4: Reverse the move, bringing your hips back toward the ceiling.

  Beginner:

  Beginners may perform this exercise by putting their knees on the floor and performing the exercise only by the movement of their upper body.

• Jab cross punch

  

  Advanced:

  Step 1: Stand with right foot forward, elbows bent “on guard” in front of ribs, and hands in fists.
  Step 2: Throw a jab punch by extending right arm out, turning palm toward the floor, then immediately drawing elbow back into guard.
  Step 3: Throw a cross punch by extending left arm forward, turning palm toward the floor, rotating left hip into punch, and lifting left heel off the floor.
  Step 4: Return to starting position.

  After 20 second change the side and repeat with left foot forward and using opposite arms.

  Beginner:

  Beginners go to the same steps, but with slower effort. Concentrated to do exercise right.

• Plank twist

  

  Advanced:

  Step 1: Get into forearm plank position, with shoulders directly over elbows. Your body should be in a straight line from your head to your heels.
  Step 2: Keeping your core tight
, rotate your torso as you drop your left hip to the ground.
  Step 3: In a controlled motion, 
rotate your torso to the opposite side, dropping your right hip to the floor.Repeat this movement many reps you can during 20 seconds
  

  Beginner:

  Beginners version is regular plank position without twisting.

0

Mila

8:10 AM

Hi everybody this workout is pretty intense, but is great sometimes to have really challenging workout. I personally love intense workout and doing more advanced movement.

This is my advanced Crossfit workout:

Before this workout make sure you are nicely warm up to prevent any injury, ten minutes warm up is great for this workout. I did four rounds of this workout, you can do less or more depending of your fitness level. For beginner I recommended only two rounds.

• Push up - 30 reps

  

  Step1: Start on all fours with the hands on the floor slightly wider than but in line with the shoulders

  Step2: The body should form a straight line from the shoulders to the ankles

  Step3: Squeeze the abs as tight as possible and keep them engaged

  Step4: Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso

  Step5: Pause for a moment then push yourself back to the starting position

  *Note for beginner: If you are beginner, drop knee on the floor and do 20 reps of this exercise.

• Sit ups - 40 reps

  

  Step1: Lie on your back with your knees bent and you feet flat on the floor. Place your finger tips behind your ears. Pull your shoulder blades back so your elbows are out to the side.

  Step2: Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.

  Step3: Head always looking straight, no chin on chest and do not pull the head forward.

  Step3: Roll back down to the starting position.

  *Note for beginner: For beginners do only 20 reps.

• Squats with barbell - 30 reps

  

  Step1: Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward.

  Step2: Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

  Step3: Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

  I did this exercise with 30 lbs weight barbell, you can do without weight or bigger weight depending of your fitness level.

  *Note for beginner: For beginners do regular squats or with barbell without weight.

• Handstand push up - 5 reps

  

  Step1: Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees.

  Step2: Kick up into a handstand, with your heels touching the wall.

  Step3: Once you have kicked up, establish a strong, rigid midline position.

  Step4: While maintaining this position, lower yourself until the top of your head touches the floor.Try to keep your elbows at a 45 degree angle as you lower.

  Step5: Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.

  *Note for beginner: For beginners I recommended other exercise Pike Push-Up.
  

  

• Double unders or Basic jump rope - 1min

  

  *Note for beginner: For beginners do basic jump rope or only jumps with invisible rope.
  

0

Mila

5:43 AM

P!nk always impressed me with her strong personality and also strong rock body. She is a great singer and always surprise her fans at her concerts by performing acrobatics. Super star, mother on sweet girl and always fit. This is my P!nk inspired workout:

P!nk workout:

For this workout will be needed the interval timer, kettlebell, pair of dumbbell and barbell. Set your interval timer 50 sec work, 10 sec rest between 10 to 20 rounds. The weight and rounds depends of your fitness level.

• Burpees push-up

  

  Step1: Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.

  Step2: Kick your feet back so that you are in push-up position and lower your chest to do a push-up.

  Step3: Kick your feet back to their original position. Stand up, and then jump high as you can.

• Get up with kettlebell

  

  Step1: Lie on the floor with a kettlebell in your right hand and your right knee bent. Press it over your face. The arm is straight all the time.

  Step2: Press your left forearm into the ground, raise your torso, and explosively push the kettlebell up overhead. Keep your core tight.

  Step3: Raise up to a full sit, swing your left leg back, and push up further so that you’re propped up on your left shin and right foot and stand up with shoulder-width apart.

  Step4: Slowly reverse the movement until you’re flat on the floor and switch the arm.

• Jumping lunge with rotation

  

  Step1: Holding a weight in front of your chest, take a large step forward and bend both knees to about 90 degrees with your back knee just above the floor.

  Step2: As you do this, twist your upper body to the same side as your front leg, bringing the weight toward your hip. This is your starting position.

  Step3: From here, jump up high, switching your legs to land in the same position but on the opposite side. Repeat, alternating sides with each rep.

• V-UP

  

  Step1: Lie flat on the floor with the lower back pressed into the ground and arms extended behind your ears.

  Step2: In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands.

  Step3: Engage and squeeze the abdominal muscles as you reach for your toes.

  Step4: Slowly lower the body back down to the starting position.

• Squat with barbell

  

  Step1: Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward.

  Step2: Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

  Step3: Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

0

Mila

4:54 AM

Every girl want to look good in her favorite short black dress, to have round butt and lean legs. In this workout I will include some of my favorite exercise to reach your goals.

Leg and Butt workout

• Squat - 20 reps

  

  Step1: Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

  Step2: Begin the movement by flexing your knees and hips, sitting back with your hips.

  Step3: Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

• Front to Back Lunges - 20 reps alternating legs

  

  Step1: With hands on your hips stand on bought legs. This will be your starting position.

  Step2: With right leg lunge forward and push off with swing it to back.

  Step3: Return in the starting position and switch legs.

• Side to Side Jump Lunges - 20 reps

  

  Step1: Side lunge on the left side with tapping the feet. This will be your starting position.

  Step2: Push off left leg with jumping and change the leg with tapping the right feet.

  Step3: Repeat a process on the right leg.

• Bridge - 30 reps

  

  Step1: Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.

  Step2: Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.

  Step3: Slowly go back to the starting position as you breathe in.

• Pendulum - 20 reps

  

  Step1: With both hands on the floor and hips up. The left leg is fully extended on the side. This will be your starting position.

  Step2: Push off right leg with jumping and change the leg.

  Step3: Repeat the process on other site.

Do this workout depending on your fitness level. If you are a beginner, do two rounds of this workout with avoid jumping on third and last exercise. If you are intermediate, do three round and make your best . If you are advance, do four rounds fastest you can. Don't forget workouts on daily basis to reach your goals. Dress your favorite black dress and enjoy.

0

Mila

2:54 AM