Exercise: The Curtsy Reverse Lunge w/barbell

The Curtsy Lunge! 💃

Don’t let the name fool you, this kind of curtsy can leave you curled over! I love this exercise because it targets both my legs and glutes but will also help sculpt the hips, thighs and calves as well – Oh yeah, you want to add this one to LEG DAY! 😎

Using a moderate weight and high reps, (15-25 each leg) this move is a great way to tone up & lean out the lower body. 👍

You can perform these with dumbbells or a barbell, I prefer a barbell.

Start by standing with your feet hip width apart and then, keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg (as if about to do a ‘curtsy’). Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your abs drawn in and your back straight. ☝

Form tip: As you lunge, keep your front knee right over your ankle and don’t let it roll in or out, your toes should point straight ahead. 💡

#FavExercise #CurtsyLunge #LegDay #Legs #Thighs #Calves #Glutes #Glutes #ToneUp #LeanOut #FollowTheLita

Amped Up: Morning Cardio Routine

#MyMorningCardioRoutine: In hindsight I feel stupid complaining about riding a plateau for so long & expecting to see progress. How silly of me to make such a dumb mistake! 😣 << smack 👋

I would think, wth man, I’m training consistently and zero change! Well, once I slapped both my cheeks in the face I had an awakening – WORK HARDER LITA!!! Common mistake; consistent effort but no change, variety or increased intensity = Plateau City. Not a fun destination. 😒

Your body requires constant change & challenge in order to see continued results. Don’t play the fool, if you’re kicking yourself like I was perhaps your answer is this: Train harder, train smarter, increase that incline, run longer, change up your routines, do more reps, lift heavier …Don’t be afraid of the pain, it is only TEMPORARY, but the results, they will have you smiling forever! 😄

… IF YOU WANT TO ACHIEVE YOUR BEST, YOU CAN’T TRAIN LIKE THE REST! Beast out my little beastmoders! 💪

#Fitspiration #Fitspo #ChangeIt #EveryTwo-ThreeWeeks #MorningCardio #Cardio #FastedCardio #Running #Mileage #Plateau #ChallengeYourself #DoWork #TrainDirty #Beastmode #Figure #Body #Physique #Goals #Calories #ByeByeBabyFat #FollowTheLita

Escape The Gym & Hit The Turf

It’s not always eating steel plates, squat racks & dumbbells. Today I tested myself out on this here turf and it looked like this —

1⃣ 10mins warm up
2⃣ High knees
3⃣ Butt kicks
4⃣ 40yard sprints
5⃣ 40yard Leap Frog
6⃣ Backwards sprints
7⃣ Walking lunges + sprints
8⃣ Lateral jumps + 50 jump’n jacks
9⃣ 30sec Mountain climbers + sprints
🔟 Ab workout; 1000reps
…go home, shower, eat & watch the playoffs!!!! 🏀

GRINDIN’!!! 💪

#TrackWork #Drills #Vibrams #Brooklyn #Fitspiration #DoWork #Sprints #Cardio #Sunday #Workout #ChangeUp #TurfWork #Movement #OnAMission #Beastmode #FollowTheLita

Core Conditioning

#AbExercise: Core conditioning — Planks on a ball. Place your feet in a wide stance. With care & focus move the ball left & right, and back to middle position – 10 push ups, repeat for 5 sets. It hurts so good! Enjoy… 💪❤😎

Waterless Swimming Workouts

I know you guys are all familiar with the Running Man but have you seen the Swimming Woman? 😜 @mankofit – yoga in motion?? lol This should have been on video – New; Total Body Waterless Swimming Workouts! ☺

Pic cred: @moreninha_ Hunni, your patience is impeccable lol ❤

#FitnessFun #Fitspiration #FitFam #BodyStrength #Flexibility

Posing: Isometric Muscle Contractions

Who thinks isotonic exercises are tough?! Well have you ever tried holding isometric contractions for 90secs at a time?! Hellooo!!! #CollapseOverAChairStatus! 😪

An #Isometric contraction is a specific type of muscle contraction used in some forms of training and in #Posing. Neither the joint angle or the length of the muscle changes during this type of muscle contraction. It takes place while the body is in a static pose, without any range of motion. 💭

An #Isotonic exercise is just the opposite; a form of muscular exertion principally characterized by a change in both muscle length and joint angle. Also known as dynamic contraction, isotonic exercises typically involve the rhythmic, repetitive motion of large muscle groups. This is the type of muscular exertion that is most often used during strength training and cardiovascular exercise, resulting in net gains in muscular size, strength, and endurance. 💪

Isometric contractions of muscle can be really important for building muscle ‘strength’. Although those in my yoga class aren’t necessarily brawny they display impressive muscular strength, and are able to hold poses with ease & grace then anyone I know back in the weight room. Bingggg 💡 > I’m trying to develop muscular strength with posing! 😎

This will serve two essential purposes; 1. It works well for stretching your limbs, which many experts agree is just as important as strengthening them when trying to avoid injury AND 2. A vanity fix …holla 😌

(WiseGeek.com) #PosingPractice #Isometric #Isotonic #Contraction #LooksEasy #ButItWillGetYa!! #MuscularStrength #Muscles #Flex #Yoga #Flexibility #Training #FollowTheLita ❤

AT HOME WORKOUT: Biceps & Shoulders

My favorite AT-HOME bicep/shoulder workout. Easy as 1, 2, 3 — 😎

This is a SUPERSET WORKOUT using a Resistance Band (a great investment to add to your at-home workout equipment); Let’s get it 👉

1. 5mins warm up; Stretch your arms, swimmers swing, etc You just want to loosen the tension in your upper body. 💪

2. Hook your resistance band underneath your feet & preform single arm 50 bicep curls (25ea arm). Keep a good steady pace and look for that nice sting towards the end… (Increase the resistance of your band by spreading your feet in a wider stance or for a lighter tension place your feet together) …I say keep it challenging, wider the better! 😉

3. Immediately following, take one foot from out of your stance and perform shoulder press raises, both hands up, count for 10reps than do 15 single arm presses (keeping the alternative arm by your shoulder) – switch arms – and do 15reps on the other THEN finish strong with another 10 both arms shoulder pressin’ … 🔥

4. Personally I like to finish this set by doing a 60sec floor plank followed directly by 25 push ups then 25 diamond push ups (hands together). I rest for 90secs then repeat all steps for a total of 5sets! #YouCanDoIt 👊

Definitely gets the blood pumping, heart rate up (cardiovascular) and that feel-good pinch in my biceps & shoulders is as good as a hi5, job well done! A #NoExcuses routine when you can’t make it to the gym! TRAIN HARD BEASTMODERS! 😎

#Fitspiration #AtHomeWorkout #Shoulders #Biceps #Upperbody #Planks #PushUps #Beastmode #DoWork #Fitspo #OnTheSpotCardio #Cardio #Body #Figure #Physique #Build #Strong #Live #Long! #FollowTheLita ❤

Simon Says: BACK & SHOULDERS!

You need wings if you want to soar …and that is exactly what I plan to do! Did BACK & SHOULDERS on Monday and boy are they giving me grief tonight, 48hrs DOMS – (Delayed Onset Muscular Soreness) OuchhChaaMama! It’s that love-hate feeling you have when it’s extremely difficult not to mention painful to remove a sweat drenched sports bra from over your head (sometimes I cramp up & get stuck mid way, then opt out of that route & over stretch my underwear by feeding it down my thick frame!) ha, well there’s a funny visual on the house lol. #Blooppp 😊

But I’m not complaining, you all know me, LOVE THE PAIN! #NoPainNoGain ——– #Fitspiration #TeamFitness #Back #Shoulders #Fly #Soar #SkyHigh #Workout #Gym #Build #Muscle #Superwoman #SheHulk…

…Exercises I love 👉
BACK: Lat Pull Downs (wide & narrow grip), T-Bar rows, Pull Ups (wide & narrow grip), Seated Rows, Row Machine, Reserve Cable Flies
-||-
SHOULDERS: Seated Shoulder Press, DB standing single arm press, seated lateral raises machine, DB front & lateral raises – Pow! Make that body scream for mercy!!!!
👐👐👐👐👐👐👐

Come fly with me, come flyyyy awayyyy lol 😎

BUILD A BOOTY

ARE YOU TRYING TO BUILD A BUTT? Perhaps you’re aiming to tighten it up, smooth it out and firm it up?! Yes, well READ ON: Studies on training exercises specifically designed to get yo’ behind lookin’ fine 😜 were determined based on measuring exercises that activate & strengthened the muscle the most! EMG or Electromyography, is a test that measures MUSCLE STRENGTH. The following exercises listed below produce the highest % of electromyographic activity, in other words the muscle was strengthened or ‘activated’ the most in comparison to other tested exercises.

If you are unfamiliar with any of these movements please see Google, Google loves you ☺:

🔵 Gluteus Maximus:

1⃣ One-leg squat – 59% activation 2⃣ One-leg deadlift – 59% activation
3⃣ Sideways, front, and transverse lunges – 41-49% activation

🔵 Gluteus Medius:

4⃣ Side-lying hip abduction – 81% activation
5⃣ One-leg squat – 64% activation
6⃣ Lateral band walk – 61% activation
7⃣ One-leg deadlift – 58% activation

🔵 Gluteus Minimus (no activation measurements):

8⃣ Side Bridge Hip Abduction
9⃣ Standing Hip Abduction using Resistance Band
🔟 Seated Hip Abduction
1⃣1⃣ Side Kicks
1⃣2⃣ Cable Kickbacks
1⃣3⃣ Drop Lunges

For more info visit: About.com, under Health; Sports Medicine

#Gluteus #Glutes #Butt #Booty #Rump #Buns #Cake #Exercises #Maximus #Medius #Minimus #Muscle #Build #Firm #Tighten #EMG #Strength #Activate #ShakeYoAssWatchYaSelf #MoneyMaker 😝😜😝

Living Room Cardio