New 6 Day Tone Up Workout!

NEW 6 DAY TONE UP WORKOUT!!

Print out this Workout & Take it to the gym!! Full pictures and explanations HERE!

DAY 1: CHEST/ SHOULDERS

Incline Dumbbell Bench Press  5kg each - 3 sets 15 reps


Dumbbell Front Raises
4kg each - 3 sets 12 reps

Flat Dumbbell Bench Press
5kg each - 3 sets 15 reps

Dumbbell Lateral Raises
4kg each - 3 sets 10 reps
Flat Dumbbell Flyes
4kg each - 3 sets 15 reps

Bent-over Dumbbell Lateral Raises
4kg each - 3 sets 12 reps

DAY 2: BACK/ TRAPS

Close Grip Lateral Pull-downs
19kg 3 sets 15 reps
Upright Bar Rows
10kg - 3 sets 15 reps
Wide Grip Lateral Pull-downs
19kg - 3 sets 10 reps
Seated Cable Rows
19kg - 3 sets 15 reps
Hyperextension on Medical Ball
3 sets 10-15 reps (This strengthens your back muscles - start with low reps to activate these muscles, they aren't used to being used as much as this exercise!!)
DAY 3: ABS

Crunches
4 sets 25 reps - Even if you start as mini-crunches - rest in between 10 seconds!!
Scissor Crunches
3 sets 15 reps
Leg Lifts - With or Without Ball
3 sets 12 reps
Heel Touches
3 sets 20 reps

Side Crunch - Reach out and lift leg to touch
3 sets 15 reps
Straight Plank
Hold 1 full minute

Side Plank
Hold 1 full minute, switch sides

I BET YOU'RE SORE IN YOUR CHEST AND SHOULDERS :)

DAY 4: BI'S AND TRI'S

Back and Forth Standing Dumbbell Curls4kg - 3 sets 30 reps (right, left, right, left = 4)

Tricep Pushdowns5kg - 3 sets 15 reps

Dumbbell Preacher CurlsEZ Bar - 3 sets 10 reps

Bent-over Tricep Kick-backs3 kg - 3 sets 15 reps

Skull CrushersEZ Bar - 3 sets 12 reps

Standing Bar Curls10kg - 3 sets 15 reps

Overhead Tricep Extension Rope Pull5kg - 3 sets 15 reps


DAY 5: LEGS

Calf Raises / Ankle Touch3 reps - 10 raises - 10 jump/tap feet together

Forward Lunges12 each (12 one leg, 12 the next day)

Lunge Dumbbell Bounce

4kg each - 12 each

Backwards Lunge12 each

Backwards Dumbbell Bounce4kg each - 12 each

Side Lunges12 each

Front, Side, Backwards Lunge5 each

Single Leg Kettleball Deadlifts5kg - 3 sets 10 reps

Lean Forward Back Leg Lifts3 sets 12 reps

Side Standing Leg LiftsHold 5kg for balance - 3 sets 12 reps

DAY 6: BOOTY - YAAAAAAYYYYYY!

Smith Machine Bar Squats
10kg - 3 sets 15 reps

Bench Leg Dips - Stand on bench, dip leg behind - bend standing knee so you can dip, bring back up without resting dipping leg
2 sets 25 reps each leg

Pretzel Dumbbell Lift5kg - 3 sets 12 reps

Lateral Kick w/ Rubber Band3 sets 12 reps

Bent-over Ball Kick Ups3 sets 12 reps

Brazilian Butt-Workout

Cellulite, Stretch Marks, Spider-Veins, Oh my!

Cellulite.

Why. You finally get at a weight where you feel comfortable but oh wait there's still cellulite.  I'm telling you from experience, cellulite isn't just on over weight people, it's only average and skinny men and women too. (mostly women, of course....we usually get the short stick on these sort of things)

BUT HAVE NO FEAR! There are certain things you can do that help the appearance or get rid of them!

First of all:

1. Eat healthy- probably the most important... minimize fat and sugars from your diet (eat your greens!)
2. Work out! - a little obvious, but working out really does work to minimize if not get rid of

Tips to reduce appearance of cellulite:

    3.   Massage the area of cellulite for 5 minutes, will reduce cellulite for up to 20 hours (if you get in deep)
    4.   Keep area well moisturized
    5.   Drink lots of water - will flush away all the crap that's lingering and hanging around your skin
    6.   After making your daily coffee, (and before a shower) try rubbing used coffee grinds into the area of cellulite.  This trick apparently has amazing affects!

Stretch Marks.

Prevention: Lather up in moisturizer EVERY DAY! Definitely after a shower, that's when your skin is the dryest.  The best lotion for stretch mark prevention is Palmer's cocoa butter formula, it's made to prevent and help with them.  Great for pregnant women to, my mom lathered up everyday and doesn't have one stretch mark! She swears by this product.

   Treatment:  Use Bio-Oil on effected areas, apparently will reduce the look of stretch marks.


Spider-Veins.

Causes: The heart pumps blood filled with oxygen and nutrients to the whole body. Arteries carry blood from the heart towards the body parts. Veins carry oxygen-poor blood from the body back to the heart.

The squeezing of leg muscles pumps blood back to the heart from the lower body. Veins have valves that act as one-way flaps. These valves prevent the blood from flowing backwards as it moves up the legs. If the one-way valves become weak, blood can leak back into the vein and collect there. This problem is called venous insufficiency. Pooled blood enlarges the vein and it becomes varicose. Spider veins can also be caused by the backup of blood. Hormone changes, inherited factors, and exposure to the sun can also cause spider veins.

Prevention:
•Wear Sunscreen to protect your skin from the sun and to limit spider veins on the face.
•Exercise regularly to improve your leg strength, circulation, and vein strength. Focus on exercises that work your legs, such as walking or running.
•Control your weight to avoid placing too much pressure on your legs.
•Do not cross your legs when sitting.
•Elevate your legs when resting as much as possible.
•Do not stand or sit for long periods of time. If you must stand for a long time, shift your weight from one leg to the other every few minutes. If you must sit for long periods of time, stand up and move around or take a short walk every 30 minutes.
•Wear elastic support stockings and avoid tight clothing that constricts your waist, groin, or legs.
•Eat a low-salt diet rich in high-fiber foods. Eating fiber reduces the chances of constipation which can contribute to varicose veins. High fiber foods include fresh fruits and vegetables and whole grains, like bran. Eating too much salt can cause you to retain water or swell.

Wow, another reason to workout, eat healthy and drink water!!!
 
Tired Eyes. Bags.

• Get sleep! 6-8 hours are needed....some people need less and some need more... does it take you longer then 30 minutes to fall asleep at night? Do you fall asleep when your head hits the pillow? Learn to read the signs to see if possibly your not getting enough or too much sleep
• Prep-H.  I recently heard that if you use Preparation H on your eyes before you fall asleep, you will wake up with puff-free eyes? Well I tried it, seems to work a little...but it makes under your eyes look really greasy and I don't really like putting ass-cream on my face...But I'll keep trying it and hope for good results!
• Icing your eyes. I find this sort of works....but makes my eyes red. and cold.
• Eye drops - Great for getting rid of red eyes, making your eye-balls look white and perdy!

 
Has anyone used any product or treatments that have helped any of these things? Let me know- comment below!
 
Auntie-Ana
 
xx