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The Fitolution – Day #5, Dips to Skinny

EXERCISE:

Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS EXERCISE:

Body Parts:  Arms, Biceps, Triceps

Sit on a weight bench or a sturdy chair and place your hands on either side of the hips so that the palms are resting on the bench and your fingers are hanging over the edge. Keep your feet together and your knees bent while you carefully move your buttocks off the bench—at this point, you will be supporting most of your body weight with your arms. Lower the hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms rather than your legs, and repeat. To progress the challenge, perform the dip with the legs fully extended with no bend in the knees.


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The Fitolution – Day #4 Mountain Climbing Fun

This is day #4 of The Fitolution Challenge.  How’s it going?  Have any questions or concerns?  No, good.  Let’s proceed.

EXERCISE:

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

This can be split between 2 exercises and/or two 15-minute sessions.

BONUS EXERCISE:

Mountain Climbers get a lot done at one time—not only are you working on your cardio endurance, but you’re building abdominal and arm strength.

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Fitolution Day #2 – Feed the Biceps

EXERCISE:  

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, swimming, etc.  Make sure to warm-up properly.  Can be split between 2 exercises and/or two 15-minute sessions.

BONUS EXERCISE:

Bicep Curl
Body Part – Arms
Equipment – Barbell or dumbbells

   

Hold the barbell with both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift the barbell toward the shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the weight to return to the starting position. Keep chest still, using just the arms for the movement.
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