health-heaven healthy people The greatest wealth is health. Welcome to my blog! If there's anything you need, don't hesitate to ask.

Follow me on pinterest :)

Visit Lovely's profile on Pinterest.






(Source: inspo-motivate)


Best Body-weight Exercises For Burning Calories…VIDEO

(Source: fitnessgifs4u, via evolutionary-gains)

(Source: rikkesb, via iloveskinnyme)

Get strong, sexy legs

Split Squat

Targets butt and quads

Stand with back facing a chair (about 2 feet away), hands on hips, and bend left leg behind you to place top of foot on chair seat.Squat, bending right leg 90 degrees with knee over ankle. Make it harder: After each full squat, do a half squat, bending just 45 degrees.Do 15 to 20 reps. Switch legs and repeat. Do 2 to 3 sets.

Sissy Squat

Targets quads, hamstrings, and calves

Stand with feet hip-width apart with right side next to a chair, right hand holding seat back. Rise up onto toes (heels off floor) and bend knees 90 degrees as you lean torso back 45 degrees (so that body forms a straight line from knees to shoulders, abs tight.) Return to standing on toes. Do 2 to 3 sets of 15 to 20 reps.

Pistol Squat

Targets butt and quads

Stand with feet hip-width apart, fists in front of chest with elbows bent; lift right foot forward a few inches off floor, foot flexed. Squat, bending left knee 90 degrees, as you lift right leg to hip level in front of you. Make it easier: Let right heel hover close to floor. Do 15 to 20 reps, then switch sides and repeat. Do 2 to 3 sets.

Goblet Squat

Targets butt, quads, inner thighs, and hamstrings

Stand with feet wider than shoulder-width apart, toes turned out, holding handle of a single dumbbell vertically with both hands in front of chest (like a goblet), elbows bent out to sides. Squat, bending knees 90 degrees. Make it harder: Holding weight in place, jump up slightly as you rise out of squat, landing with knees soft. Do 2 to 3 sets of 15 to 20 reps.

Three-Way Lunge

Targets butt, quads, inner thighs, and hamstrings

 Stand with feet hip-width apart, hands clasped in front of chest. Lunge forward with left leg (knees bent 90 degrees); return to start. Lunge left leg out to left, toes facing forward, and bend left knee 90 degrees. Return to start. Lunge backward with left leg to complete 1 rep. Repeat sequence with right leg. Do 2 to 3 sets of 15 to 20 reps, alternating sides.

Good Morning

Targets abs, butt, and hamstrings

Stand with feet shoulder-width apart, holding ends of a single dumbbell in each hand; bend elbows by sides to bring weight under chin. Keeping legs straight and maintaining arm position, press butt backward as you hinge forward at hips until back is near parallel to floor. Return to standing. Do 2 to 3 sets of 15 to 20 reps.

Single-Leg Dead Lift

Targets butt and hamstrings

Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs. Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down. Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 2 to 3 sets.

Hamstring Curl

Targets butt and hamstrings

Lie faceup on floor, arms by sides, legs extended with heels pressing into a folded towel on floor. Slowly pull heels toward butt as you lift hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees. Slide legs forward to return to start. Do 2 to 3 sets of 15 to 20 reps.

Calf Raise Three Ways

Targets calves

Stand with balls of feet on bottom step of a staircase, heels hanging over edge, hands on hips. Turn toes inward. Lift heels high, then lower them slightly below level of step. Do 15 to 20 reps. Next, turn toes out 45 degrees; repeat. With toes forward, stand on left leg only, bending right leg behind you; repeat lifts. Do 15 to 20 reps. Switch legs; repeat. Do 2 to 3 sets of series.

Originally published in FITNESS magazine, March 2012.

(Source: health-heaven)

Workouts to boost your metabolism

Mix the strength moves here with short, high-energy bursts of cardio and you’ll boost your calorie burn by as much as 25 percent, blasting about 320 calories in 45 minutes.

Warm up: Do any form of moderate-intensity cardio (jogging, cycling, elliptical machine, stair stepper, etc.) for four minutes.

Intervals: Alternate one strength move with three minutes of cardio — try jumping rope, jogging in place, or quickly stepping up and down off a step bench. (To make it harder, lift your knees into your chest or raise both arms overhead while stepping.)

Cool down: After your last weight move, do four minutes of moderate-intensity cardio.

1. Diagonal Extension

Targets: Quads, Outer Thighs, Core, and Shoulders

Hold a 3- to 5-pound dumbbell in right hand, elbow bent, at shoulder height with palm facing floor. Lift left foot a few inches out to side, toes on floor and heel raised. Bring left knee to hip height while lowering right arm diagonally across body to outside of left knee. Hold for 1 count, then lower leg and lift arm in 8 counts to start. Do 8 to 12 times; switch sides and repeat.

2. Bridge Flye

Targets: Chest, Core, Triceps, Shoulders, and Hamstrings

Lie faceup on floor with knees bent, feet hip-width apart, holding an 8- to 12-pound dumbbell in each hand, arms extended above shoulders, palms facing in. Lift your glutes and lower back off the floor. Bend elbows, lowering arms in 8 slow counts until upper arm lightly touches floor, then press back up in 2 counts.

3. Suspended Bridge

Targets: Core, Triceps, Biceps, Shoulders, Glutes, and Hamstrings

Sit on floor with heels on top of a stability ball, knees bent into chest and palms on floor under shoulders, fingertips pointing toward feet (not shown). Tighten abs and press hips up off floor, rolling ball forward; keep head up and chin forward. Hold for 1 count, keeping chest pressed toward ceiling. Lower hips and roll ball back toward body in 8 counts. Do 8 to 12 reps.

4. Balance Lift

Targets: Shoulders, Glutes, Quads, and Core

Hold a 3- to 5-pound dumbbell in your left hand, palm facing behind you (not shown). Lean forward slightly from hips, lifting left foot about 6 inches off floor.Place right hand on hip with abs engaged. Keeping left leg raised, lift left arm up directly above shoulder and over head. Lower in 8 counts to start. Do 6 to 8 reps; switch sides and repeat.

5. Superwoman

Targets: Upper and Middle Back, Shoulders, Biceps, and Core

Lie facedown on ball, holding a 3- to 5-pound dumbbell in each hand; keep feet slightly wider than hip-width apart. Straighten arms next to head, palms facing in; lift chest off the ball, slightly arching back (not shown). Sweep arms behind body until elbows are at waist, palms forward. Hold for 1 count, then take 8 counts to return to start.

6. Roll and Curl

Targets: Inner Thighs, Glutes, Quads, Core, and Biceps

Stand with left knee bent, left toe on top of a stability ball, holding an 8- to 10-pound dumbbell in each hand (not shown). Straighten left leg out to the side, rolling the ball away from your body; at the same time, curl weights toward shoulders. Take 8 counts to roll back to starting position.
Do 6 to 8 reps; switch legs and repeat

7. Hip Twist

Targets: Glutes, Outer Hips, and Core

Lie with right side over ball, legs extended and right palm on floor, balancing weight on right hand and outside of right foot. Place left hand on hip and stack left leg directly over right (not shown). Lift left leg to hip height. At top of movement, rotate leg, turning toes up. Keep leg rotated as you lower in 8 counts. Rotate leg back to start. Do 8 to 12 reps; switch sides and repeat.

(Source: health-heaven)



Time to get a sexy back for sexy exits.

To print, click here.

And thanks to Kim for drawing me so cute!

<3 Cassey

This outfit was really fun to draw, and so was the hair! :D

(Source: fitabled, via tumblrgym)

(Source: kkdas, via memoirsofahealthnut)

fly to Top next »
Design by Athenability
Powered by Tumblr