This 2011 New Year’s Butt Blast is a workout designed to target every muscle of the lower body and push it to the max. Every muscle is challenged, both strength- and endurance-wise. The front squats and squat jumps are designed to target the glutes, hamstrings, quadriceps, hip flexors, and calves, all while increasing your heart rate to burn calories and build endurance. The lunges, backward lunges, and side lunges are designed to target the glutes, hamstrings, quadriceps, and hip flexors. The step-ups are designed to target the quadriceps, calves, glutes, and hip flexors all while increasing your heart rate and, lastly, the bend over kickbacks are designed to target the glutes and hip flexors.
The following 600 second body blast workout was designed to target the entire body while increasing the heart rate at a rapid pace. This is a short, but perfect little workout for the holidays due to the lack of time, unpredictable weather, and the versatility to be performed at home- and to get a jump start on that New Years resolution!
600 Second Body Blast Workout (each exercise appears below for easy instruction)
Jumping squat thrusts (90 seconds): This exercise increases your heart rate while challenging your upper and lower body. Try to perform this movement for 90 seconds straight.
Bicycle crunches (90 seconds): This exercise targets your entire core region while helping improve your stamina and endurance. The hip flexors are also isolated. Try to perform this movement for 90 seconds without stopping.
You know those days where it seems like you’re being pulled in a million directions and you can barely feed yourself properly and shower, let alone squeeze in a workout? Or after a particularly stressful week, all you want to do is lie on the couch and veg, although your house is a disaster zone? Been there, done that, too. But instead of choosing between chores or a workout, why not combine them?
Turning housework into a workout is a way to kill (or clean) two birds with one stone. All it takes is a good attitude (especially if you dislike cleaning!) and a nice variety of different types of activities to keep your heart rate up and your muscles challenged. Below are three cleaning activities, what muscles you’ll work when doing them and how many calories an average 150-pound person can expect to burn in 30 minutes. (more…)
The most common complaint among exercisers is knee pain, especially during squats and lunges. If you suffer from knee pain, it may be easy to write these exercises off, but more often than not, the pain you experience may have more to do with your form than your joints themselves.
Squats and lunges do put a lot of pressure on your knees, which can cause a sharp pain right in the center of your kneecap. If your knees are sore during or after performing these exercises, a simple adjustment of your form may do the trick.
They seem simple: just bend your knees, right? Not quite. Where you place your weight during these exercises can mean all the difference. Proper form for squats and lunges will not only eliminate most knee pain, it makes the exercises more effective. (more…)