30 Minute Intermediate Full Body Workout

Ladies, what do you think about this 30 mins full body workout? Honestly I feel so much better after this workout.

30 Minute Full Body Workout with Rebecca Louise in full HD # 2 (no music
version). Shape up your abs, legs, butt, and strengthen your core with
this great routine. This workout burns 221 - 303 calories.

Get A Beautiful Beach Body - Tight Butt, Legs And Arms

You too can be hot and beautiful like the most luscious season on earth. The only problem is that there is not much time left to build your fine behind to the point that it is so worth watching as you walk away before the summer is over.
That's right, you know that you always look as people walk away, and be honest...it's not because you are lovingly sending them warm wishes, you are checking them out to see how much junk is in their trunk. And if that's not sneaky enough, you know that you compare it to yours. Come on, that's what we do. We live in a constant state of comparison, it's not healthy, it's not even practical, but the fact is, it's real.
So how do you refine your behind in a short time and tighten your upper body so that when you wave at your friends across the beach, the sagginess on the back of your arm doesn't wave in the breeze and create a giant wave.
Here is a great mini workout regime I put together for one of my music artists who had to shoot an album cover for her new release. She was in the studio putting the final touches on her CD and she got the call from hell. It was her manager telling her they had decided on the shoot location for her cover shot. It was to be on this spectacular island in a tropical paradise that most of us only dream of visiting when we win the lottery.
A few minutes later, I got the SOS (Shoot Only in my Skin) distress call. She had less than ten days to go from snackin' in the recording studio to looking sexy on the beach for a CD cover for the world to see!
I went to work and put together an instant toning workout schedule and combined it with my Low Glycemic Diet with Catabolic Foods. Hip Hop Cardio was a part of her workouts as well because it burns fat, helps you develop rhythm and confidence. You can do any cardio you like as long as you do some cardio every day to keep your metabolism up and burn stored body fat. Oh yes, and the instant tanning to give her the authentic island look. That came later after we made her arms, abs and behind look and feel tighter.
The key word is she felt tighter. You see when you feel good, you feel beautiful and when you feel beautiful you walk with more grace and confidence, which sends out great vibes that you love your beach body. That is the beginning of getting excited and inspired enough to continue on your program after the initial burst. All great changes happen from the inside out.

The Beautiful Beach Body Program
First of all, I love traditional training and I love how dance moves shape and tighten your body differently than many of the gym moves. Dancers have sleek long lean muscles and they move with pure grace. I like gym moves too in a long-term fitness program, dont' get me wrong… But, for this program I am taking you back to the beginning of women's body training movement. My signature Vertical Training and Power Shaping technique is the base for this workout.

Workout Accessories to Gather for Your Workout

Beach Towel – I personally have my clients lie on a beach towel because they are soft to touch on the skin which puts you in a wonderful mood.
Water Bottle - 8-16 ounces of water - Stay hydrated during your workout.
Music - Get in the zone. Turn on some music that is upbeat, happy and makes you feel good. This will inspire you to stay with the workout for the entire duration.
Picture - Find some inspiring magazine pictures that inspire you to train. Your mind sees pictures and then it drives you in the direction of your visualized desire.

Beautiful Beach Body Circuit Isometric Training Techniques
1. Plies
2. Side Lying Leg Lifts
3. Girl's Push-ups

Move #1 – Plie's
Begin with Dancer's Plie's or and easier explanation. Wide Leg Stance Knee Bends

-A plie' is a bend of the knees. It is a foundational strength and stretch that ballet dancers practice. It is a specific exercise that tones and strengthens your entire lower body. The hips, butt, thighs, hamstrings and calves are all worked together. It is compounded power move that works wonders.

Learning to plié correctly is fundamental to proper training and getting that beautiful lower body you desire. Yet most people do it incorrectly, in that they sink down with legs, and then quickly return to a standing position.
Begin by standing in front of a mirror so that you can monitor your alignment. Face the mirror in a wide stance, which in dance is known as second position. Be careful that you are aligning your knees with your toes at all times. Pull your abdominals in as to get a sense that your navel is couching your spine. This is called hollowing your abdominal wall so that your are shaping and engaging them as well throughout the move.
Stand up straight so that you can feel a vertical line up and down the center of your body.
Begin to lower your body weight toward the floor slowly with control to the count of four. Use your abdominal muscles, relax your back, and drop your tailbone. Be sure your body is centered over your feet, keep your heels down you lower your body down. Go only as low as you can comfortably go.
Now, press your feet into the floor making your muscles in your thighs and butt active. Hold for four isometric counts as you take deep breaths.
Then slowly press your feet into the floor and push yourself out of the plie' as you return to the starting standing position.
If you don't feel these muscular sensations, you're doing the plié too fast. Now, to the count of four, begin pressing upwards and focus on feeling resistance in all of your lower body muscles as you come out of the plié. As you perfect this move you can add various arm moves with light two to five pound hand weights. This is what I did with my artist. As she felt balanced and centered with the movement I added bicep curls with light hand weights.
I had her start with hands by her side behind her legs, as she lowered her body to the count of four, she drew her hands toward her upper shoulders and held it for the count of four as she was in the plie' isometrically and then lowered the weight as she pressed out of the plie. It was a great combination of upper and lower body movements that created a sensational feel and look to the muscles.

Move # 2 – Side Leg Lifts (2 versions)

Lie on one side on your beach towel. Side-lying exercises strengthen lateral leg muscles, tighten your outer thighs, narrow your hips and tighten the medial glutes.

Side-lying Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a comfortable position. You lie all the way down, or lie with your hand supporting your head as long as you keep your head in alignment with your neck.
Keep your body in an extended position with your top leg straight and your bottom knee slightly bent to help balance your body. Place your top hand on the floor in front of your abdominals and contract your abdominals throughout the move.
Begin by squeezing your butt. Now to the count of four, slowly lift your upper leg towards the ceiling with the knees facing forward 45 degrees or to a height where you can feel the muscles tightening without strain to the hip joint and hold in an isometric (static) position for the count of four and then slowly lower back down.
Repeat for fifteen reps per side. Repeat each side for a total of three sets. Per side both inner and outer thigh muscles. As you get stronger, you add one to two pound ankle weights for more resistance.

Side Lying Inner Thigh Leg Lifts:
Lie on your side on the floor. Place your upper body and head in a comfortable position. Keep your body in an extended position with your legs resting on top of each other. Then, move bend your top leg and place the foot on the floor behind the bottom leg. Make sure there is enough room to allow the bottom leg to be lifted off the floor.
Contract your abdominals as to include them in your workout and to also help protect your spine and keep your back in a good stable position. Squeeze the inner thigh and slowly to the count of four lift the bottom leg approximately 12 to eighteen inches or as high as is comfortable for you to feel the inner thigh isolate and contract.
Hold for four counts and then lower your leg down to the starting position and repeat for a total of fifteen repetitions. One set is completed once both legs have performed the exercise for the prescribed number of reps on the workout! Be sure to breath deeply throughout the entire sequence.

Move #3 – Bent Knee Tricep Pushups.

This move works the back of your arms and chest and abs. Begin on your hands and knees with your hands resting under your shoulders.
Contract your abdominals and slowly lower your chest to the floor between your hands keeping your head and neck in alignment, lower down until your chest almost touches the floor and do not let your lower back sag, hold for two counts and slowly with control push yourself back up to your starting position.
Keep the body locked in a straight position as you return to the starting position. Breathe comfortably throughout the move. Repeat for total set of ten repetitions. Then rest for thirty seconds by sitting on your knees in a child's pose and then repeat for two more sets.
This is a powerful exercise and in the beginning you may only be able to do perform two reps with accuracy and control. But don't give up. It will get easier as you get stronger. It is a fantastic exercise for tightening the muscles in back of your arms and your chest muscles.
This move will make your stronger and tighter at the same time. That is a great combination of fitness results to have whether you are sunbathing or surfing.

Here's the Triceps Push up Breakdown...

On your hands and knees, contract your abdominals then to the count of four
Slowly lower your upper body down to the floor holding your elbows close to your side
Hold for a count of two (isometric contraction) and then push yourself back up to the starting position.

Repeat for a total of eight repetitions.

There you have it, a wonderful plan for your Beautiful Beach Body. You will feel long, lean and confident as you stroll along the beach. Beauty starts from the inside out. Don't wait start today feeling great about yourself but start building the best body ever now.
If you haven't already, go to my website and sign up for my weekly newsletter, there are so many amazing tips, great award winning workouts and lots of juicy stories about my training adventures. You will love the inspiration and who knows maybe you will be a star I get to train someday.

Oh, and by the way, the artist who I got the SOS distress call from looked absolutely gorgeous for her cover shoot. She was stunning in her birthday suit. She did not do a sleazy shot. She did a tasteful, elegant and soulful cover like Eve (as in Adam's wife) in a Genesis type shot. If I remember correctly, Eve did not wear anything in the garden either…


Source

Leg Slimming Exercises: How to Get Then Toned and Thin

Jiggly thighs can make any man or woman self conscious. With summer right around the corner, you are going to want to whip out your shorts, bikinis, or Speedos to show off those toned and defined leg muscles.  But what if your legs are not exactly the way you want them to look? If your legs have you reaching for a towel cover or a long pair of pants, there is no need to panic.  Luckily, there are a variety of different exercises that you can try out for your legs regardless of whether you workout at home or at a gym.  We have 4 methods packed with some helpful and effective leg slimming exercises that will help you strengthen, tighten, and tone your legs to achieve an ideal pair of slim legs for the summer.

Method 1: Easy Leg Slimming Exercises

Walk:  We can all do this one, right?  Walking might seem like such a simple exercise, and many people think its effects will not be great.  However, if you walk around 10,000 steps a day, you can achieve slim leg results in around a month.  When you are walking, make sure that you have a good pair of sneakers or flat shoes to keep your feet comfortable.
Run:  Walking is a good start, but running is definitely going to help you burn more fat if this is your goal as well.  Running requires a lot more energy than walking, and you can aim to start running once a week and then transition up to three times per week.  When you run, choose a running route that is flat so you can build up your quad and calf muscles.  This will help you slim down your legs.
Biking:  If you enjoy wheels, try biking or stationary biking at the gym.  Bike riding burns a lot more calories than people think (500-600 an hour).  This is one of the best ways that you can hone in on slimming your legs down, because they are going to be constantly pedaling at those wheels.
Floor exercises:  Simple floor exercises can also help you slim down your legs.

1. Lie flat on your back with your legs flat on the floor.
2. Place your arms out and bring your knee up as high as you can.
3. Now kick your other leg as high as it can go and return it back to the floor.
4. Try about 60 of these kicks on each side.

Leg Rolls:  Leg rolls are also an easy leg exercise to do to slim your legs down.

1. Lie on your right side with your left arm on the floor for support.
2. Raise your left leg to hip level.
3. Do a circular motion with your leg for about 60 circles.
4. Switch sides and do about 60 more.

Thigh Squeezes:  If you have a stability ball at home, you can try out some inner thigh squeezes to tighten and tone your leg muscles.

1. Lie on your back and elevate your legs.  Keep your knees bent and your buttocks pointing upwards.
2. Position the ball between your legs and give it a forceful squeeze lasting one full second.
3. Release your squeezing pressure and then squeeze again.
4. Repeat this about 15 to 20 times.

Trampoline:  Trampolines do not just have to be for kids.  If you have one available, try rebounding on a trampoline.  This will burn a good amount of calories while working your leg muscles into a more slim and toned appearance.  To top it all off, this exercise is a lot of fun!
Pilates:  Pilates is a nice and easy way to build lean, long leg muscles.  There is a lot of stretching involved in palates, and it will burn fat in your trouble areas.  If you do not want to attend a Pilates class, there are plenty of online Pilates classes that you can take in the comfort of your own home and on your own time, such as this one.

Method 2: Gym Leg Slimming Exercises

Swimming:  Swimming works out your whole body, and is an excellent way to burn leg fat as well as build up some leg muscle.  If you plan on kicking around, be sure to go to a public pool that is not too crowded so that you can move around freely.
Stability Ball:  To try out one of these exercises at the gym:

1. Lie on a mat or bed and place the stability ball in front of you.
2. Put your legs up on top of the ball and roll the ball in towards your hips until it can no longer go any closer.  Be sure that your hips do not hit the floor.

Elliptical:  The elliptical will help you build your calf muscle if you use an incline.  However, if you want to keep your legs slim, long, and lean, use your elliptical trainer without an incline and keep the resistance to a low.

Method 3: More Leg Slimming Exercises to Try

Here are some more exercises that require a bit more balance and concentration.  However, they will work to tighten and tone everything from your legs to your butt, ankles, and everything else in between.
Warrior III:  This is a yoga move that will tone both your legs and your core.

1. Stand with your feet together, and lift up your left leg while pointing your toe.  Put your body weight on your right leg and lift your left leg while dropping your head to form a horizontal line from your head to toe.
2. Tighten your core and make sure your thigh, hip, and toes are aligned.  Also, make sure that your back is as straight as possible.
3. Hold this position for 5 breaths and then return to standing.  Switch legs and repeat.

Chair Squat:  This is a great way to tone your legs without much equipment.

1. Stand with your back to a chair and your feet hip-width apart.
2. Draw in your abs and push your hips forward while lowering your butt toward the chair.
3. Pause in a sitting position and engage your core.
4. Return to standing position.  Do about 3 sets of 10 to 15 of these exercises.

Low Lunge:  Use this hovering move to work out your legs and your butt.

1. Stand with feet hip-width apart.
2. Lower your body into lunge stance with your left knee over your ankle.
3. Bring your arms above and over your head while you push forward from your waist.
4. As you do this, lower your chest forward and use your arms to reach forward.
5. Finally, lift your right leg while keeping your left leg completely straight.
6. Hold this position for 3 breaths.

Leg Lift:  This leg slimming exercise will target your quads.

1. Stand facing a chair and raise your right leg with your knee facing up.  Keep your foot flexed and place your heel on the chair’s seat.
2. Lift your right foot off the chair and straighten it.  Do this until you feel your quadriceps tighten and engage.
3. Keep your lifted leg in the air and bend your other leg on the floor slightly.  After you do this, slowly straighten it back out.
4. Do 10 to 15 of these, switch sides, and repeat for 1 full set.  Aim to do a total of 3 sets.

Method 4: Healthy Diet

Although leg slimming exercises will do a lot to slim, tone, and straighten your legs into how you want them to look, your diet is also going to play a large part in helping your legs slim down.  Here are some important diet tips to remember while you are exercising to slim down your legs.

• Eat protein:  Protein is essentially for everyone, and especially for people who are working out regularly.  Protein is going to help you maintain the muscle tone on your legs.  Protein is also filling and will help you feel full for a longer time than other foods.  Make sure that you are sticking primarily to lean proteins, such as: fish, chicken, or turkey.
• Fruits and veggies:  The food pyramid suggestions about 3 to 4 servings of fruit a day.  Include fruits and vegetables in each of your meals.  Both of these essential foods are going to provide you with your daily dose of dietary fiber, which is going to help your legs slim down by reducing the amount of fat that your body stores.
• Water:  Water is important, and you need to drink a lot of it.  All of us should be drinking around 8 to 10 glasses of water each day.  Water is going to help flush out any harmful toxins in our body, keep our skin hydrated, and ensure that our bodies stay slim, toned, and glowing for the summer.
• Avoid high-fat and sugar-laden foods:  This is a tip for anyone looking to slim down or lose weight.  Foods that are high in fat and sugar are packed with empty calories.  Empty calories are void of energy, and the fat content in foods such as: cookies, ice cream, cake, and chocolate are just going to go straight to your legs and thighs.
• Avoid salty foods:  Salt will make you bloated and will make your skin dry and dehydrated.  Some overly salty foods are peanuts, popcorn, and most frozen or pre-packed meals or snacks.

 

 

Source