Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Thursday, March 17, 2011

Fit in 20 Minutes!

20-Minute Fat-Burning Workout

Inspired by
Mark Lauren, Military Physical Training Specialist, tri-athlete and co-author of You Are Your Own Gym: The Bible of Bodyweight Exercises.

Compound Sets
Do all 5 exercises back-to-back and then rest for 90 seconds before repeating. Perform 4 of these Compound Sets. This workout should only take about 20 minutes!

Sumo Push-ups 10 repetitions (reps)
Triceps Leg Lift 10 reps
Hip Raisers 10 reps
Mountain Climbers 10 reps
Sumo Squats 10 reps

*All exercises should be a total of 10 reps. For exercises such as the Triceps Leg Lift, you will be doing 5 reps on each side, alternating sides after each rep.

Sumo Push-ups Start in a regular Push-up position with a slightly wider than shoulder width hand position.

Lower yourself into the the bottom position of a Push-up.

Then press yourself back up, and in one fluid motion pull one of your elbows up until there is a straight line from your elevated elbow down to the hand on the ground. You should be looking at the raised elbow.

Repeat the movement, raising the opposite elbow, alternating sides each rep.

Variations – Elevate your hands on a surface, such as a desk or sturdy coffee table, to make this exercise easier. The higher the surface, the easier the exercise becomes. As you become stronger, simply find lower surfaces to place your hands on until they are the ground. In order to continue increasing the intensity, start elevating your feet.

Triceps Leg Lift
Start in the Push-up position. Bend your elbows until your chest is just a few inches off the ground.

While keeping your legs straight, raise one leg until you get a good contraction in the glutes.

Lower the elevated leg and repeat with the other leg. Alternate legs with each rep.

Variations – This exercise can be made easier by elevating the hands and harder by elevating the legs.

Hip Raisers

Sit on the ground with your back straight up and your legs straight out.

Put your arms to your sides, your palms flat on the ground on either side of your butt.

Keeping your arms straight, raise your pelvis upward so that the soles of your feet now are flat on the floor, until your knees are bent at a 90 degree angle above your feet.

Squeeze your glutes at the top.

Variation – To make this exercise harder, keep one leg off the ground throughout the movement.

Mountain Climbers

Start in the Push-Up position.

Bring your left knee to the outside of your left shoulder while turning your head to look at the knee.

Straighten your left leg and return it to the starting position. Now repeat on the right side.

Sumo Squat

Take a wide stance with your arms hanging straight down in front of you.

While keeping your back as straight as possible, drop your hips until your finger tips touch the ground.

Push yourself back up to the starting position, really squeezing your glutes tightly at the top.

Variation – You can do this exercise on your toes.


Eve :-)

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