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

Skinny Jeans Grocery List

My Grocery List

VEGGIES:

What I have been doing lately is buying a bunch of veggies from a local farmers market, go home and chop them all up and separate them in individual zip-lock containers.  They last a lot longer it seems and it's easier to throw in with meals and snacks if it's already prepared.

Here's what I buy: (try to get all organic)

• 1 Cucumber
• 3-4 Red, 3-4 Green peppers
• Bag of baby carrots
• Bananas
• 2 Heads of Broccoli
• Container of Baby Spinach
• Bag of potatoes
• 3-4  Avocados
• Apples (Granny smiths are my favorite, I buy about 20 they also look great as decoration...)

BAKERY:

• 12 Grain loaf of bread
• French Bread loafs (So cheap!)
• Whole wheat pitas (that you can rip in half for wraps)

DAIRY:

•  Skim Milk
• 1% Cottage Cheese (A large container!)
• Yogurt with active probiotics and or low fat Greek Yogurt (very healthy for you)
• Container of Egg whites

MIDDLE ISLES:

• Cereal- I like Special K Strawberry, but KASHI is always a great way to go
• Kashi Granola Bars for on-the-go snacks
• Bag of Oats for oatmeal (Not individual flavoured ones.. too much sugar)
• Brown Rice - Not the individual microwave bags, but get a box of it
• Chicken broth (cook with rice in water for extra flavour)
• Organic Balsamic vinegar
• Olive oil (both for salad dressing)
• Container of Coffee yuummm!
• Natural Organic Stevia powder - use in your coffee for a sugar sub
• Tuna and Salmon Cans (make sure there's a dolphin on the side for dolphin friendly)
• Bag of Almonds in the bulk isle (UN-salted)

FROZEN ISLES:

• Bag of berries (for protein shakes, oatmeal, pancakes etc)
• Bag of green beans
• Bag of brussel sprouts! Get them in you!

MEAT:

• Skinless boneless chicken breasts
• Skinless boneless turkey breasts
• Turkey sausages (Soooo good!)
• A couple steaks (shouldn't have red meat for then once a week)
• A bag of pre-cooked chicken chunks - good for on the go wraps

Auntie-Ana
xx

COUNTING CALORIES 101

SOME OF MY FAVORITE DAILY FOODS.........
Bold #'s are calories

Skinless Chicken Breast 140 30g Protein

Chicken Breast with Skin 170

Skinless with Seasoning 170

Pork Loin 3 oz 122 22.2g Protein

Steak 6 oz 275 45g Protein

Asparagus 6 Spears 20

Broccoli 100 g 20

Mashed Potatoes 1 cup 237 3.9g Protein

Special K Strawberries w/ milk 1 cup 160

Special K Satisfaction w/ milk 1 cup 200

Tuna Can 1 can 100 40g Protein

Fried Bacon 2 strips 250 6g Protein

Luncheon Ham 100g 400

Prawns 5 pieces 15 3.5g Protein

Egg 1 70 6.23g Protein

Egg White 1 16 3.6g Protein

Sugar 1tbsp 45

Coffee 1 cup 2

Int. Delight Vanilla Creamer 1 tbsp 45

Sushi – Cali Roll 8 pieces 266 9g Protein

Sushi – Alaska Roll 8 pieces 300

Salmon Sashimi 2 pieces 164 20g Protein

Tuna Sashimi 112g 120 27.8g Protein

Peanut Butter 2 tbsp 200 10g Protein

Protein Shake with Skim Milk 1 Scoop 200 23g Protein
 
Bacon Cheese Regular Crust Pizza Dominos 170 per slice
 
Cottage Cheese 113g 102
 
SOME BAD FOOD CHOICES.......
 
Dairy Queen Large Choc. Chip Cookie Dough Blizzard 1320
 
Burger King TRIPLE WHOPPER Sandwich With Cheese 1230
 
Dairy Queen FlameThrower GrillBurger (1/2lb) 1030
 
Dairy Queen Chicken Strip Basket (4 piece) 1030
 
Pizza Hut Meat Lover's 6" Personal Pan Pizza (whole pizza) 890
 
KFC Chicken and Biscuit Bowl 870
 
Subway Double Meatball Marinara 860
 
Wendy's Baconator 830 (Damn I LOVED THESE- except I felt like dying afterwards...)
 
Subway 8" Pizza (Sausage) 830
 
Tim Hortons Blueberry Muffin 330
 
Tim Hortons Triple Triple Coffee (3 cream 3 sugar) 345
 
Earls Cajun Chicken Sandwich with side greens 900
 
Vegetable Wheat Crackers 100 PER 4 CRACKERS!!! (Glad I found that out after I ate half the box!)
 
For full list of Fast Food High Calorie Foods click here http://www.acaloriecounter.com/fast-food-calories.php
 
Don't go Counting Calories CrAzY but be aware of the "Healthy" quick foods because they're most likely big on the calories!!
 
Do you know any foods that are high in calories but seem healthy?

TRICKS & TIPS

Eat lots of veggies, fruit, and protein

5-6 small meals every three hours
for example:
8:00am breakfast
11:00am lunch
2:00pm snack
5:00pm dinner
8:00pm snack

Don't eat 3 hours before you sleep!

Broccoli, baby carrots, apple, protein shakes, cottage cheese, coffee with no sugar skim milk, cereal with skim, chicken breast, tuna, celery sticks, trail mix.
 
Work out when you first wake up, and your meals in the morning should be bigger than your dinner and 8pm snack because you have all day to burn off those calories
 
Dance in front of the mirror to your favourite songs in something sexy
 
DRINK LOTS OF WATER your pee should be clear that’s a good sign to know if you’re drinking enough water
 
Cut out Pop and Sodas COMPLETELY out of your life.  All they are is gassy drinks that make you feel bloated and gross! And don't give me the "Zero Calories/Diet Pop" sob story - you know they're horrible for you, don't be bad girls!!
 
Stay on the outside of the grocery stores, once your inside the isles your in no-no-zone! Think about it- On the outskirts you have veggies, fruit, bread, meats, dairy.....interesting....! (doesnt mean evverrything thing on the outsides are good...but ok with moderation- like cupcakes! bad girl!)

Small portion control, use small plates so you don’t take too much
 
Stop eating as soon as you feel slightly full. It is sad to waste food but sooner or later you will learn how much you should eat

Confuse your muscles with working out different machines and exercises - muscle confusion gets you better and fast results!
 
Count calories but don't become a crazy freak about it. Some of my days I'll only consume 1,200 and somedays it will be around 2,000.  It's not that great to do that but you're only human! Aim for your target calorie intake and make smart and yummy decisions.
 
For max. toning - have workout days directed at a certain body part.  For example my days are:
Day 1: Arms, Chest, Back
Day 2: Legs, Butt, Hips
Day 3: Rest (maybe a yoga dvd before bed)
Day 4: Abs, Cardio
Day 5: Rest (maybe a yoga dvd before bed)
Day 6: Cardio
 
The third week switch up your reps and sets and switch up the days making sure you have a rest day after hard work outs (like legs!! those squats are killers)
 
Dance as much as you can!
 
Put on your favorite music and dance in the mirror for an hour- that's an order!

Hula hoop or skip! It's fun and you will lose weight

If your starving in between meals (the 5 meals a day spaced 3 hours apart) see if you can ignore it, but if your reeally hungry have a small snack like a granola bar, banana, small handful of nuts, veggies or a bite of left overs.  Hold off until your next meal and your body will get used to it

Take a before photo of you flexing arms, legs, butt, etc.  Check back after a few weeks of hard work and see some results

Buy the easytone Reebok's!  Tones while you walk- you might as well!
 
Remember- When weighing yourself muscle weighs more then fat so if you gain or stay the same but you`ve been eating great and working out don`t get frusterated- the fat will fall off if you keep it up!
 
Only work out for tops an hour and half - anymore time and it`s a waste because your muscles get tired and give up.
 
Just because it looks healthy doesn`t mean it is. Some premade sandwiches can be up to 1,000 calories! That`s half of what your calorie intake would be! You could have 2 premade sandwiches or you could have 5 full healthy meals.... I`d go with the second option.
 
Some other crazy finds are some `Healthy Vegetable Crackers` are 100 calories per 4! That doesn`t sound too healthy.... or sushi - high in calories which a lot of people assume they aren`t BUT they have a great amount of protein in them which your body needs- and usually 8 peices fills you up!
 
More tips laterrrrr - xx