Beautiful Arms in 10 Minutes!

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Published: Wednesday, 05 March 2014 18:40

In my opinion, Arms are one of the easiest body parts to tone up, it just takes the right road map and consistency. Well, I have the road map (with this awesome Beautiful Arms in 10 Minutes workout below), I need the consistency from YOU!

This workout is only 10 minutes long so you can easily find time to do this workout a couple times a week. For even more results, pair this routine with another one of my cardio workouts OR simply do it on it’s own and watch your arms transform, tone and tighten! If you sign up to be a member, you gain exclusive access to this workout (and all my other workouts) in real-time so you can follow along with me through every exercise and I can help motivate you to keep going! I add new workouts EVERY week, along with custom fitness and diet plans and so much more!

What you need:

• Stopwatch or Interval Timer (I use Gymboss because you can set it to beep automatically so you don’t have to keep checking your watch – GET ONE HERE!

The Workout: 30 seconds each exercise:

• Running Mountain Climbers
• Push-ups with shoulder tap
• Superhero Angels (like a reverse snow angel)
• Push-up with open up
• Pike Jump
• Swimmers
• Rockstar Pose Push-ups
• One-leg Pike Jumps
• Trice Dip Hip-ups
• One-leg Pike Jumps (on other leg)

REPEAT circuit, no recovery -- do a total of 2 SETS!  It's 10-minutes, you can do anything for only 10-minutes!!  

How did you do?! Ready to conquer the world, one push-up at a time?! Comment below and let me know how you feel ;)  Also, make sure if you post on Twitter, Facebook or Instagram to hashtag #FitStrongandSexy so I can comment on your posts!

Remember, if you want to do this workout WITH ME in REAL TIME, join my Fit Strong and Sexy exclusive community!

xox,

Train Like a Super Model Workout

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Published: Wednesday, 26 February 2014 15:54

If you want to look like a super model, you can’t simply buy the cute workout clothes and have the FIT body come with them, you have to actually put the work in and most importantly, the RIGHT kind of work. This supermodel workout shows you first hand how to sweat it out to get results!

What you need:

• An interval timer or stopwatch (I recommend this one from Gymboss which I use OR you can do the workout with me in real time by joining my Fit Strong and Sexy community!)
• Light set of dumbbells (5-15lbs)

The Workout

SET ONE *60 seconds of each of the following exercises (note: at 30 seconds into the exercise you step it up a notch, increase the intensity and take it to the next level!)

• Goddess (to Goddess with toe jumps)
• Barrier Hops (up to tempo)
• Speed Skate (stepping then taking it to a jump)
• Squat to Side Kick (up to tempo)
• Scissor leg jumps (add arms)

SET TWO *Grab Weights (from 5-15lbs depending on fitness level) and do 2 rounds of 15 reps each exercise:

• Deep Squats
• Squat Pulses
• Bicep Curls
• Plie with Tricep Dips
• Running Arms
• Romanian Deadlifts

How’d it go? Do you feel ready to walk the runway?! ;) ;) Write your comments below and let me know how you did!  Share your progress with me and your friends by linking up with me on your fav social media network and use #fitstrongandsexy so I can respond!  Working out with friends can be super motivating and helpful when it comes to holding yourself accountable for your fitness!

You can join me for weekly ‘coffee dates' – aka my free newsletter – to talk about all the latest trends, workouts, events and more. Subscribe to my mailing list and let's chat!

xox,

  BLOG:   http://www.amanda-russell.com/

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8 Exercises for a Flat Stomach | 5 minute Ab Workout

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Published: Wednesday, 19 February 2014 18:47

Ok, the mystery of the flat stomach is really not a mystery, you just need to have knowledge, power and direction.  I've gathered 8 intense ab exercises and put them together into a short but intense 5 minute ab workout so you have the roadmap you need to get a flat, toned, sexy midsection!

The BEST way to get results is to include exercises that target every muscle of your midsection, including your rectus abdominis (front of your abs), the external and internal obliques (sides of your abs), the transverses abdominis (bottom of your abs) and to balance things out, the important postural muscles of your lower back. If you can include all of these muscle groups into a single workout, then you can quickly, safely and successfully get a flat, toned stomach or a set of six-pack abs!

So that is exactly what I’ve done – created a workout that works EVERY muscle of your mid-section and threw in a couple cardio intervals to blast off any ‘spare tires’ hiding your newly defined abs.

The Exercises

1. Hip Ups
2. Burpees
3. Spider Super Heroes
4. Plank with leg & arm lifts
5. Plank Jacks
6. Side Plank Air Crunches (each side)
7. Side V-Ups (each side)
8. Low Leg Pulses (lying on back)

If you want to make these exercises into a full 5-minute workout routine, log in to my Fit Strong and Sexy community to get the full length, real-time workout.  You'll also have access to an entire library of full length workout videos (with new ones released every week), fitness plans, meal plans, healthy recipes and so much more!

XO

BLOG:   http://www.amanda-russell.com/

Facebook:  AmandaRussellFitness

Twitter:  @arfit

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Intense Cardio Body Weight Workout | Happy Valentine's!

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Published: Tuesday, 11 February 2014 21:32

So whether you are attached to a significant other or pining after Mr McDreamy this Valentines day, the one thing that WILL make your day (and your body) better is to rock an endorphin-inducing, metabolism-boosting and fat torching workout. This super intense cardio body weight workout is exactly what you need!

So rather than thinking about Valentines Day as ‘overrated’ or ‘depressing’, use it as fuel to get you motivated to rock a workout and get your Fit Strong and Sexy Self ON!!

What you Need:

• I recommend an interval timer or Stopwatch to time yourself so you can see how long it takes you and work to improve your time when you do this workout again in the future.
  • If you don’t have one, I recommend the Gymboss Interval Timer (I use it for all my workouts).
  • Water, it’s going to be a TOUGH but EPIC workout so it's important to stay hydrated

  Don't forget you can do this workout WITH ME in real-time by joining my Fit Strong and Sexy community.  I can help motivate you every step of the way!  

The Workout 3 Rounds of:

• 10 Burpees
• 15 Push-Ups
• 20 Jumping Mountain Climbers
• 25 Prisoner Squats with a Kick
• 30 Plank Jacks

Did you finish all three rounds? I want to know how you did so post your time below.   Have fun with your fitness, share this workout with a friend and challenge them to beat your time!  Check out my full length video by joining me and my Fit Strong and Sexy girls to see if your time was better than mine! ;)  

As a member of FitStrongandSexy.com you have access to the full length version of THIS workout and so many more!  This site has everything you need to take care of your fitness!  Not only do I have a library of full length, real-time workout videos but I also have healthy recipes, grocery lists, workout schedules, and motivational calendars.  I even give you access to my personal email address so you can ask me questions and get real answers!  

Click on my social media links below to stay current and communicate with me every day.  Just be sure to use the hashtag #FitStrongandSexy so I can respond!  You can also sign up for my FREE Weekly Newsletter!  

Love,

BLOG:   http://www.amanda-russell.com/

Facebook:  AmandaRussellFitness

Twitter:  @arfit

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