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

MASTER CLEANSE

Has anyone tried it? Recommend it?

Here's the recipe:

Mmm Looks yummy....-_-

Here's some info I got from some websites: "Follow the Cleanse Recipe for a minimum of 10 days or more—up to 40 days and beyond may be safely followed for extremely serious cases."

"The diet has all the nutrition needed during this time. Three to four times a year will do wonders for keeping the body in a normal healthy conditions. The program may be undertaken more frequently for serious conditions."

It would be hard but apparently you are supposed to do it until everything comes out clear (pee and other hole) :O yikes!  I have a feeling it wouldn't really cure the hunger... but it's obviously been done!

Though I've never tried it, I also have heard some negative things.... one thing i'm nervous about is that your body gets use to the liquid diet but as soon as you start eating solids again your body stores it to fat because it doesn't know when the next meal will be... thats why when you have 5-6 small meals everyday your body stops storing fat because it knows it will get a meal soon. 

Has anyone heard of this?  Thoughts?

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