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

Sexy Workout Chick!

This youtube wonder has a lot of viewers, this chick has an AmAzInG body and no wonder- her work outs are hot and awsome.  Im not sure if initially they were just for mens pleasure because she's the TP (total package) and there are a lot of close ups and sweat....but non-the-less I checked her out and tried some of the work outs she does and damn- I can see why she has abs of steel! No work out will give you those amazing boobs though sorry....those cost money.

Check her out at http://www.bodyrock.tv/ this website is great for some at-home workouts. 
Have a napkin close by to wipe the dribble from your lips

Heres a preview: (I suggest fast forwarding to about 2:13)



xx

WELCOME!

There are way too many girls going with pro-ana or mia (cute way of saying anorexia and bulimia) I used to be obsessed with checking out new thinspo tips and tricks but I had enough knowledge to know that some of the stuff was just ridiculous...

Here’s my take:
Rather than Thinspo tips/tricks, these are some HEALTHY tips/tricks for those who want to lose weight, tone and be sexier.

Going the unhealthy way, you lose friends, always tired, constantly stressed and thinking about food because your forcing yourself not to eat, lose hair, teeth and nails go yellow because your body doesn't get the nutrients you need. One apple a day - literally...is a good way to die. So instead, eat 5-6 small portions a day, work out and FEEL GOOD!
 
Lose weight and tone in a healthy way and guaranteed you’ll feel great about yourself and get the feedback you desire.

I will be adding a calorie counter page for some of the foods I eat, some amazing exercises, BMI calculator, recipes, nutrition, supplements and vitamins, and Lots of Tips & Tricks - so check often and I guarantee this site will help you way more than those thinspo pages that push you to near fatal conditions!

Peace out hotties! xx