Pyramid Leg Blast – Lower Body Pyramid Workout

January 17th, 2012 motivFIT

Greetings Body Blasters,

Today’s challenge will pump up those legs and may even leave them a little wobbly!  This week we will focus on specific areas of the body utilizing a pyramid format.  This is just a different mode of training that will take you from one repetition up to ten repetitions by increasing the reps by one each time, then working your way back down to one.  While you’re only doing 10 reps of each exercise on each leg at the highest point, the cumulative number of reps for this workout is 440 leg burning reps, so it’s a great way to increase muscular endurance!  Today’s workout will focus on the lower body combining reverse lunges with squats.  Be sure to warm up first and if you are unsure of the proper mechanics of these two exercises, please watch the video tutorial and learn how to do these exercises here prior to doing this workout. Read more »

office workout cover

Office Workout – Get Your Rump Out Of The Rut Workday Workout

January 12th, 2012 motivFIT

Hey Body Blasters!

Technology is a beautiful thing, but when we spend countless hours in front of the computer or driving in traffic our muscles become weakened and tight.  Our bodies were created to move, so this super fast challenge will get you out of your workday rut in less than 5 minutes! 

Sitting causes compression on the spine, tight hip flexors, and weak glutes, all which are major contributors to back pain.  Hunching over a keyboard or steering wheel causes weakened back muscles & tight chest muscles that alter your posture.  And we all know that inactivity is just plain bad for your circulation- that’s why they tell you to get up and move on long flights.  So why should it be any different during the work day?  These stretches & exercises are designed to strengthen areas that are weakened from sitting for more than an hour at a time and help stretch the areas that are shortened (tightened) while in that same position. 

It’s only 10 reps of 10 exercises, one time and you’re done, but the results will have far reaching results. Taking short breaks to move throughout the day will also increase blood flow which will make you more productive and alert.  It will also help to lower blood pressure while increasing your caloric burn.  So don’t waste your break (or your boss’ time) playing Facebook games on your computer.  Take 5 minutes to renew and reenergize to break free from your rut! Read more »

1-9-12 cover

Tone Your Trouble Spots!

January 10th, 2012 motivFIT
 

Hey Body Blasters!

I’m often asked “what exercise is good for underarm fat, back fat, bottom fat, ab fat, hip fat… etc?”  Regardless of your “trouble spot”- and we all have them- it’s a great question and today’s workout is brought to you by one of our subscribers who asked such a question.  While today’s workout will really hit the most common trouble spots and work your underarms, hips, butt, and abs, it’s important to note that solely working those areas is only one ingredient in the total recipe to a lean and toned body.  Our bodies were made with the fat tissue lying closest to the surface of the skin with the muscle tissue under that.  It’s very important to build the muscle, but you must simultaneously work on burning the fat in order to see the results (toned muscle) in the troubled spots.  The body needs to be addressed as a whole in order for the results to be maximized.  You can’t just train one part of your body while continuing to skip meals or eat a poor diet and expect to see results.  The body doesn’t select where it will drop the fat.  As I explain in the video, when someone is working out hard and eating a nutritious diet, they will ultimately loose fat.  But the first place they usually loose weight is in their face.  How many people do you know that actively seek to exercise their face to loose weight?  They don’t, but the body will choose to drop the excess fat from the stores it feels are not essential.  That’s why it’s imperative that you eat with nutrition in mind consuming lean proteins, high fiber vegetables, and omega-3 fats.  You also need cardiovascular training and rest for your body to work optimally and appear lean all over. Read more »

Rock’in Sexy Abs!

December 22nd, 2011 motivFIT

Ho ho ho Body Blasters! 

This is the time of year when sweets and treats have made their way into the office.  But nothing makes the coveted 6-pack abs more elusive than eating a poor (nutritiously devoid) diet.  Today’s challenge focuses on the core, and while it won’t give you and instant 6-pack, it will give you tremendous strength and balance in the most important area of your body.  If you eat your vegetables like I tell you AND you do this work out, well then, the toned abs are sure to follow.

It’s important to note that this is an intermediate core challenge.  So during the workout I want you to be focusing on your abs.  If at any time during the workout you can’t feel your abs burning, then this could be a sign that you are compensating with other muscles (likely the low back) to perform the same movement.  Always draw the belly button in when performing any exercise, especially core exercises. Read more »

One Up Challenge Part II

December 21st, 2011 motivFIT
     

Greetings Body Blasters,

Today’s Challenge will piggy back on last week’s one arm & one leg challenge.  By working our muscles independent from the others, you will be able to balance out the strength, muscle recruitment, and nerve passageways on each side of the body… And as we pointed out last week, you’ll burn more calories too!  This workout challenges your body in a different way than it’s used to, keeping your workouts fun and effective.  After all, no one likes a boring workout!

It might seem difficult to do these exercises with just one arm or one leg at first and you may even need to go down in weight just a little, but you’ll be surprised at how fast your body will learn to balance.  Our bodies need to train for balance just the same as they do for strength and flexibility. We need balance in our day to day activities so that we don’t fall off any curbs!  So focus, have fun, and let us know how you did! Read more »

« Older Entries
Twitter Delicious Facebook Digg Stumbleupon Favorites More

  • Welcome

    Thanks for visiting our site.  It's our goal to help you to become in the best shape of your life!  The Body Challenge @ home is a totally Free Site that will help you do just that. The only thing we ask in return is that you give us your feedback by posting your comments on the workouts and telling your friends about us.

     

    Please join our social networks below...

  • Body Blaster Comments

  • Fitness Articles

    An Exercise on Thanksgiving
    By Carrie Morgan CPT, CFNC 

    With Christmas just around the corner, retailers are already hard at work trying to get us into shopping mode while leaving Thanksgiving for the birds.  With all the marketing and soliciting, our attention is directed to what we don’t have, leaving us feeling needy and unfulfilled...

  • All Workouts

  • All Exercises