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, February 06, 2014

Sculpt Venus Arms

Sexy Arms in Seven Moves 

Chair Dip

sexy arms in seven moves 

Sit on edge of a chair, hands on edge of seat, fingers forward, legs extended, feet flexed. Use arms to lift yourself off chair. Bend elbows, lowering body until upper arms are almost parallel to floor, hips directly under shoulders (as shown). Push through hands to rise back up for 1 rep. Do 12 reps.
  • Works triceps, shoulders
Triangle Push-Ups
sexy arms in seven moves
Start in a plank. Walk hands together so thumbs and forefingers form a triangle. Do a complete push-up (as shown) for 1 rep. Too tough? Lower your knees. Do 12 reps.
  • Works triceps, shoulders, chest, abs
Classic Kickback
  sexy arms in seven moves
Stand with feet staggered, right foot in front, left heel lifted, arms at sides, a weight in each hand. Bend elbows to draw weights to rib cage, then bend right knee and lean slightly forward. Maintain this position as you straighten arms behind you (as shown); pause for 1 count. Lower arms to start for 1 rep. Do 12 reps, switching legs halfway through.
  • Works triceps, hips, back
Fly Bridge
  sexy arms in seven moves
Lie faceup with knees bent, feet flat, a weight in each hand. Lift hips to form a straight line from shoulders to knees as you press weights above chest, palms in (as shown). Lower arms out to sides to hover just above floor. Raise arms back to ceiling, then lower hips and weights to start for 1 rep. Do 12 reps.
  • Works chest, shoulders, butt, hamstrings
Curl 'n' Press
  sexy arms in seven moves
Start in a deep squat, a weight in each hand, elbows on knees, forearms raised. Lower weights until forearms are parallel to floor, then curl weights toward chest (as shown). Stand and straighten arms overhead. Return to start for 1 rep. Do 12 reps.
  • Works shoulders, biceps, butt, thighs
Windmill
 sexy arms in seven moves
Start with feet wider than hip-width apart, left foot out, a weight in right hand. With left knee soft, lean left at hip and reach left hand to toes as you extend right arm to ceiling (as shown). Stand, keeping arm lifted and eyes on weight. Lower to start for 1 rep. Do 12 reps. Switch sides; repeat.
  • Works shoulders, upper back, butt
Double Raise
  sexy arms in seven movesStand with feet hip-width apart, hands at sides, a weight in each hand. Raise left arm in front of you, weight vertical, as you raise right arm to side, weight horizontal, to shoulder level (as shown). Return to start. Repeat, switching arm positions, for 1 rep. Do 12 reps.
     Works chest, shoulders, upper back 
  • This speedy sculpting workout is designed by Pete McCall 

Cheers,

Eve :-)

Tuesday, February 04, 2014

10-minute workouts that turn back the clock

Get Your Body Back! From Fitness Expert Chris Freytag.

  

Happy Valentine's Day!

How to do it: Work up to 3 sets of 12 reps of each move. On busy days (and when you're just starting out), alternate between workouts A and B. When you're ready to kick it up a notch, do both back-to-back. "Go slow and watch your form."

What you'll need: A pair of 3- to 10-pound hand weights
Tip: To maximize results, walk, run, or do any other heart-rate-boosting activity you enjoy for 150 minutes a week.
 Workout A: Row the Boat

Workout A: Row the Boat
 Targets: core
Start seated with knees bent and feet flat on floor, holding one weight with both hands in front of chest. Keeping spine long and abs tight, lean back slightly and lift feet a few inches off floor. (To modify, keep feet on floor.) Slowly twist torso to right and bring weight beside right hip (a). Return to center (b), then slowly twist to left and bring weight beside left hip (c). That's 1 rep.

Workout A: T Push-Up

Workout A: T Push-Up

 Targets: chest, arms, shoulders, core
Start in push-up position, arms straight, one weight on floor between hands (a). (To modify, bring knees to floor.) Bend elbows until chest nearly touches floor (b), then press back up. Pick up weight with right hand (c) and rotate torso to right, coming into side plank with right arm above right shoulder (d). (To modify, bring left knee to floor.) Lower dumbbell to floor, then return to push-up position (a) and repeat on opposite side. That's 1 rep.

Workout A: PliƩ with V Raise

Workout A: PliƩ with V Raise

 Targets: butt, inner thighs, shoulders
Holding a weight in each hand, stand with feet more than hip-width apart, toes turned out. Lower into a plie squat (a). Straighten legs, squeezing through glutes, while raising weights above shoulders so arms form a V (b).

Workout A: Dumbbell Thruster

Workout A: Dumbbell Thruster
Targets: butt, legs, shoulders, core
Stand with feet shoulder-width apart and hold weights directly above shoulders, elbows bent. Lower into a squat, keeping abs tight and chest lifted (a), then straighten legs and press weights overhead (b).

Workout B: Tempo Lunge with Hammer Curl

Workout B: Tempo Lunge with Hammer Curl

Targets: butt, legs, front of arms
Stand holding weights by hips, palms facing in. Step back with right foot and lower into a lunge, keeping left knee over ankle and right heel lifted (a). Pulse hips down and up 3 times. Return to standing, curling weights toward chest and stepping right foot next to left foot (b). Step back with left foot and repeat on opposite side. That's 1 rep.

Workout B: Triceps Dip and Kick Workout B: Triceps Dip and Kick

Targets: back of arms, shoulders
Start seated with knees bent and feet and palms flat on floor, fingertips pointing toward heels. Lift hips a few inches off floor (a). Keeping shoulders away from ears, bend elbows straight back while extending left leg at 45-degree angle (b). Straighten arms, squeezing through triceps, and return left foot to floor. Repeat with right leg. That's 1 rep.

Workout B: Dolphin Dive

Workout B: Dolphin Dive

Targets: arms, shoulders, core
Start in forearm plank, elbows under shoulders and hands clasped together, body forming straight line from head to hips (a). Press forearms into mat, then lift hips into the air, creating an upside-down V (b). Keep abs tight and press heels toward floor. Hold for 1 inhale and exhale, then return to forearm plank.

Workout B: Plank-to-Chair Burpee

Workout B: Plank-to-Chair Burpee

Targets: butt, legs, chest, arms, shoulders, core
Start in plank position, shoulders in line with hips (a). Walk or jump feet outside of hands. Keeping knees bent and behind toes, lift torso and raise arms overhead, coming into wide-legged Chair Pose (b). Bring hands back to floor and walk or jump feet back to plank position.

Cheers,

Eve :-)  Happy Valentine's Day!

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