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arthlete:

blogilates:

Hey guys! New “Legs on Fire” printable for you to slim and sculpt your legs so you can wear those shorts shorts with confidence! Works your inner thighs, outer thighs or “saddlebags”, quads, and calf! 
VIDEO DEMO: http://www.blogilates.com/videos/legs-on-fire-1st-nike-winner
Thanks to Kim of Arthlete for drawing me!
<3 Cassey

This is my favorite one to make so far! :D

arthlete:

blogilates:

Hey guys! New “Legs on Fire” printable for you to slim and sculpt your legs so you can wear those shorts shorts with confidence! Works your inner thighs, outer thighs or “saddlebags”, quads, and calf! 

VIDEO DEMO: http://www.blogilates.com/videos/legs-on-fire-1st-nike-winner

Thanks to Kim of Arthlete for drawing me!

<3 Cassey

This is my favorite one to make so far! :D

ericalovesexercise:

Inner thigh workouts by Cassey Ho!

(Source: builtbyiron, via rejeanpark)

"Training is now my sport."

(via fleurmeetsfitness)

(via tumblrgym)

(via tumblrgym)

(Source: health-heaven)

10 Easy “No-Workout” Workouts

Tooth Brush Wall Squats

Instead of standing over the sink while you’re brushing your teeth, stand against a wall with your legs extended out about two feet from the wall. Slowly bend your knees to slide down the wall until you reach a seated position.

Extra How-To Details: Start out holding the squat position for 30 seconds (working your way up to a minute). Then, stand up, take a quick break and repeat until you’re done brushing your teeth (two to three minutes in total).

How Often Should You Do It: Do it every time you brush your teeth—so at least twice a day!

The Payoff: This is the best way to tone your butt and your legs in a short amount of time.

Just Remember: Make sure your back is flat against the wall and your knees are positioned behind your toes!


Study in Motion

Cramming for a test or getting through some reading? Take your notes or text book to the gym and do it while walking on a treadmill or a stair climber (It doesn’t have to be super-fast—just keep the pace brisk!).

How Often Should You Do It: Try to do this for 20-30 minutes at a time, two or three times a week.

The Payoff: On top of burning calories, this kind of cardio activity increase blood flow to your brain, so you’re actually more likely to remember what you’re reading or trying to memorize!

Just Remember: Don’t trip!


Ride Your Bike to School!

Forget the school bus—get a sneaky workout in on the way to school, and you’ll start the day with an endorphin high!

How Often Should You Do It: At least three times each week

The Payoff: Biking is one of the easiest ways to get your heart rate up. Not only is it a great way to rev up your metabolism and burn some extra calories, but it can also tone your entire body (not just your legs!). Another major benefit: you’ll save a ton of gas money if you’re not driving!

Just Remember: If you’re new to cycling, start slowly, and gradually build up your endurance.

Commercial Break Mini-Workout

Next time the ads start during Glee, instead of fast-forwarding the DVR, get off the couch and try a Star Pass. Start in a standing position with your arms over your head, holding the remote control in between both hands. Bend to your right, lifting your left leg off the ground so that your body looks like a star. Then repeat to the left.

Extra How-To Details: Hold the position on each side for three to five seconds and keep switching back and forth until the commercial break ends!

How Often Should You Do It: Try doing it during at least half of the commercials that come on during every hour-long TV show you watch!

The Payoff: This is a total body workout and great for toning up your legs and abs!

Just Remember: Keep your core tight the whole time you’re moving from side to side, to work your abs as much as possible!


Curls in Class

The next time you’re sitting at your desk in class, try an isometric curl. Place your left hand on your right forearm, with your palm facing up. Push down with your left hand, while simultaneous pulling up with your right arm—the equal force will keep both arms in place, so that there will be no movement, but you’ll feel burn.

How Often Should You Do It: Hold each arm for 15 seconds at a time, for two sets. Do it twice a week.

The Payoff: Tone your entire arm for a little extra definition.

What Should You Keep in Mind When You’re Doing: Make sure you don’t overexert yourself.


Load up Your Bag

You need a ton of stuff at school anyway, so increase the weight in your bag by adding some extra books or super-light weights.

How Often Should You Do It: This works for weekdays. Try doing it on every school day.

The Payoff: The extra weight will increase the workout (and the calories you burn) whenever you’re walking around.

Just Remember: Don’t make your bag so heavy that it’s going to cause a strain on your back. Also, if you carry your bag on one shoulder, make sure to alternate sides frequently so that all the weight is not being put on one side.


Super-Sneaky Ab Workout

When you’re in class (or at a movie or even a football game), and not taking notes, work on your abs. Sit up straight and squeeze your abs tight. Nobody will even know you’re doing it!

Extra How-To Details: Start off by holding the contraction for 30 seconds. That’s one set. Now repeat four times, with a minute between sets. As you get stronger, increase the number of sets you do during one class.

How Often Should You Do It: Three times a week.

The Payoff: Get a little bit closer to that dream six-pack. Plus, the stronger your abs are, they better your posture is—which means you look taller and your butt looks a little bit perkier, even when you’re just standing around.

Just Remember: You want to squeeze hard, but don’t overdo it. And remember to breathe!


Park Far Away

Next time you hit the mall, try parking in the back. Not only will you save yourself the time you normally spend circling for a great spot, but you’ll also burn some extra calories walking to your favorite stores.

How Often Should You Do It: Whenever you have time to spare and are making a trip to the mall (or anywhere with a parking lot).

The Payoff: Burn extra calories!

Just Remember: Keep your pace at a brisk walk. And make sure you’re wearing sneakers or flats, not heels!


Deskside Ab Swivels

The next time you’re doing homework, take a little break and stand up, placing your arms in front of you on your desk, bracing your upper body, and keeping your core engaged. Slowly rotate your hips 90 degrees to the right. Come back to center, and then repeat going 90 degrees to your left.

How Often Should You Do It: Do 15 repetitions on each side, for five sets, once a day.

The Payoff: Toned abs and a more defined waist. Bonus: This move will help with flexibility too!

Just Remember: Rotate through the movements slowly, staying in control the entire time.


Dance Your Butt Off!

Next time you’re at a party, don’t just stand around talking to friends. Be the first to get up and get the dancing started—it’s the ultimate in fun cardio!

How Often Should You Do It: Try and keep yourself moving for an hour at a time, ideally twice a week (you dancing in your room in front of the mirror counts too).

The Payoff: Burn calories, tone your legs and butt, and increase your flexibility.

Just Remember: Have fun!

source

(Source: health-heaven)

(Source: health-heaven)

(Source: demmyribeiro, via tumblrgym)

fitnesstreats:

Triceps workout
1- Triceps push-ups
2- Diamond push-ups
3- Pipe push-ups
4- One-arm side push-ups
5- Commando push-ups
6- Triceps dips

Mix in a bit of rope jumping and you get a great little circuit to help you tone your arms: fitnesstreats.com/2013/06/triceps-jump-rope-workout

arthlete:

Ha, mine!

arthlete:

Ha, mine!

(Source: bodydiy, via onmywaytohhealthy)

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