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.

Sunday, November 11, 2012

Workouts That Kill Cravings

Blast Fat! 

 4 essential strength exercises

With this easy-to-follow Workout That Kills Cravings, you'll eat less, boost fat burn, and regain control of your body. Start burning fat around the clock.
 Sample Weekly Schedule
Aim for five 20-minute Morning Meltdown Interval cardio sessions per week (intensity levels below), and three PM Sculpt and Burn strength-training sessions each week. Feel free to swap days as needed to fit into your schedule.
DAY 1: Cardio intervals in the AM, Strength circuit in the PM
DAY 2: Cardio intervals in the AM
DAY 3: Strength circuit in the PM
DAY 4: Cardio intervals
DAY 5: Cardio intervals in the AM, Strength circuit in the PM
DAY 6: Cardio intervals in the AM
DAY 7: Rest
 Morning Meltdown Intervals: During low intensity periods, you should be able to easily carry on a converstation. When it comes to high intensity, push yourself to the point that talking is nearly impossible.
TIME    INTENSITY
3 min    Low
2 min    Moderate
2 min    High
2 min    Moderate
2 min    High
2 min    Moderate
2 min    High
2 min    Moderate
3 min    Low
 PM Sculpt and Burn
These multitasking exercises will supercharge your workout. Aim to do them between 4 and 8 PM, when your muscles are warm and ready to perform at their peak. Start with 2 sets of 10 reps of each exercise. When you can complete 3 sets of 15 reps, increase the weight or use tougher resistance bands.
 
This lunge move packs more punch1. LUNGE WITH SINGLE-ARM ROW
Targets: Thighs, back, triceps, biceps
Stand on middle of band with left foot, holding both handles and a dumbbell in right hand. Step back with right foot. Bend right knee toward floor and draw dumbbell and handles toward right armpit. Hold; return to start. Complete set; repeat on opposite side.




 




2. LEG LIFT WITH SHOULDER PRESS
Targets: Glutes, hips, outer thighs, shoulders
Stand with feet hip-width apart, resistance-band loop around ankles. Hold a dumbbell in each hand, arms at shoulder height, elbows bent. Slowly press right leg out to side as you extend arms overhead. Return to start and repeat with left leg. That's 1 rep.










3. KICKBACK WITH BICEPS CURL
Targets: Glutes, hamstrings, biceps
Stand with feet hip-width apart, resistance-band loop around ankles. Hold a dumbbell in each hand, arms by sides with palms facing up. Slowly extend right leg behind you as you bend elbows to raise dumbbells in front of shoulders. Return to start and repeat with left leg. That's 1 rep.









4. TRICEPS PULL WITH KNEE RAISE
Targets: Triceps, abs, glutes
With feet hip-width apart, grasp one end of resistance band with left hand, holding opposite loop in right hand (band should be doubled). Lift arms to a bow-and-arrow position at chest height, right arm bent and left arm extended. Pull right hand toward right armpit as you lift left knee toward right shoulder. Return to start. Complete set; repeat on opposite side.

5. CHEST-FLY ABS
Targets: Abs, chest, arms
Lie flat on floor and place resistance band across bottom of feet (you may need to double band). Bend knees 90 degrees and lift feet, holding 1 end of band in each hand, palms facing each other. Lift shoulders off floor while pressing legs forward about 45 degrees to floor, bringing arms out to sides. Hold, then slowly return to start.








6. WOOD CHOP WITH KNEE RAISE
Targets: Waist, shoulders, glutes
Stand with feet hip-width apart, left foot 6 to 12 inches behind right foot. Hold a dumbbell over right shoulder in both hands. Slowly lower dumbbell diagonally across body toward left hip as you raise left knee toward right shoulder. Hold, then slowly return to start. Complete set; repeat on opposite side.









7. CROSS-OVER BRIDGE
Targets: Glutes, hamstrings, core, triceps
Holding dumbbell in right hand, lie on back with heels on edge of chair. Pressing into heels, lift hips and extend right arm above right shoulder. Slowly bend right elbow, lowering dumbbell toward left ear. Straighten arm to complete 1 rep, keeping hips raised throughout.


Cheers,

Eve :-)



















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