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Tag Archives: body transformation
Quick Workout
Evolution
From November 2012 to April 2013
Get Fit & Shine DAY 07
Hi All!
Last workout for week one! Not so bad, right…
Make sure to get your timer ready. Check HERE if you dont have a GymBoss or an app on your phone. This is the setup we will need:
Lets do this! 6 exercises: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.
SEXY LEGS WORKOUT
DURATION:
12MIN(2ROUNDS) OR
18 MINUTES (3 ROUNDS)
FULL BODY WORKOUT
-
I- BURPEE
SOURCE
-
II- SQUAT WITH KICK
SOURCE
-
III- GET UP
SOURCE
-
IV- BRIDGE WALK
SOURCE
-
V- WALL SIT
SOURCE
-
VI- CROSS BODY MOUNTAIN CLIMBER
SOURCE
Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.
Let me know if you have any questions
It’s time to sweat and shine.
Love,
Josee
Get Fit & #Shine DAY 06
Hi All,
Today is an other well deserved REST DAY or light cardio!
Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Continuous workouts without rest will actually make us weaker, not stronger! It also helps maintaining a better balance between home, work and fitness goals.
Keep your diet clean and Stay focus. We will be back stronger tomorrow! See you then.
Meanwhile, if you feel sore, read why it’s normal here.
Love,
Josee
Get Fit & Shine DAY 05
Hi All!
Here we go with our DAY five already!.
Make sure to get your timer ready. Check HERE if you dont have a GymBoss or an app on your phone. This is the setup we will need:
Lets do this! 6 exercises: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.
SEXY LEGS WORKOUT
DURATION:
12MIN(2ROUNDS) OR
18 MINUTES (3 ROUNDS)
FULL BODY WORKOUT
-
I- HIGH KNEE TOUCH
SOURCE
-
II- REVERSE LUNGE
SOURCE
-
III- BICYCLE CRUNCH
SOURCE
-
IV- TRICEP DIP
SOURCE
-
V- RIGHT SIDE PLANK WITH ROTATION
SOURCE
-
VI- LEFT SIDE PLANK WITH ROTATION
SOURCE
Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.
Let me know if you have any questions
It’s time to sweat and shine.
Love,
Josee
GET FIT & #SHINE DAY 04
Hi all!
Here we are again! I am back with an arms and core workout.
Make sure to get your timer ready.
Check HERE if you dont have a GymBoss or an app on your phone.
This is the setup we will need:
Lets do this! 6 exercises: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.
ARMS & CORE WORKOUT
-
I- JUMPING JACKS
-
II- WALKOUT & PUSH UPS
-
III- LATERAL RAISE
-
IV- BIRD DOG
-
V- SHOULDER PRESS
-
VI- DECLINE PUSH UPS
I know I’m repeating myself but, don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.
Let me know if you have any questions
It’s time to sweat and shine.
Love,
Josee
Get Fit & #Shine DAY 03
Hi All,
today is a well deserved REST DAY. Not a cardio day!
Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Continuous workouts without rest will actually make us weaker, not stronger! It also helps maintaining a better balance between home, work and fitness goals.
Keep your diet clean and Stay focus. We will be back stronger tomorrow! See you then.
Meanwhile, if you feel sore, read why it’s normal here.
Love,
Josee
Get Fit & #Shine DAY 02
Hi All! Here we go with our day 2.
Make sure to get your timer ready.
Check HERE if you dont have a GymBoss or an app on your phone.
This is the setup we will need:
Lets do this! 6 exercises: 45 seconds of doing as many repetitions as you can and 15 seconds of rest. Within those 45 seconds however, you are going all out. The exercises should be hard enough so you sweat, but easy enough so you can last the whole circuit.
SEXY LEGS WORKOUT
DURATION:
12MIN(2ROUNDS) OR
18 MINUTES (3 ROUNDS)
-
I- SQUAT SQUAT HOP
SOURCE
-
II- SIDE LUNGE RIGHT SIDE
SOURCE
-
III- SIDE LUNGE LEFT SIDE
-
IV- SPEED SKATER HOPS
SOURCE
-
V- CURTSY LUNGE
SOURCE
-
VI- BRIDGE
SOURCE
Don’t forget to have your bottle of water, warm up before and stretch after the workout. This type of exercise is extremely demanding, and should not be executed every day until you feel that your body is ready to do so. Also remember that nutrition plays an important role. Lean proteins, whole grains, fruits and vegetables, and healthy fats are important to a balanced diet and get lean.
Let me know if you have any questions
It’s time to sweat and shine.
Love,
Josee
