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Tricep Dips

The ultimate bodyweight move to tone and add definition to your triceps is the tricep dip. Turn away from your gym bench and grab it with both hands, extending your legs in front of you. In a controlled way, lower until your elbows are bent at 90 degrees. Tense your triceps and push yourself back to the starting position. Place a weight on your thighs for a greater challenge.

3 sets of 10 reps are recommended.

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HIIT Treadmill Workout

Here’s a HIIT treadmill workout that will raise your heart rate and burn some calories.

90 seconds walk

90 seconds at 75 to 80% effort

30 seconds at 95% effort

Repeat three times, my lovelies!

Work out the required speeds for each section beforehand so it’s quick to type in.

#hiit #hiitworkouts #gymworkouts #youfitty #gymideas #treadmill #strongwomen #workoutideas #strongnotskinny #gymgirls

Copy of Copy of Copy of Copy of life is like a workout - the harder it is the stronger you become

Venus Curve Leggings

The perfect leggings to accent your body, all while feeling incredibly comfortable. The heart shape does a flawless job showing off your best asset. The block pattern adds slimming lines to the body, and lends the silhouette a sporty feel.

More Details Here

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Fight Back To Fitness

OK so its been a while since you did a workout. You got ill, work was crazy, the kids needed a permanent taxi driver! It happens. Life takes over. Don’t beat yourself up! It’s how you respond that matters. You can either  reach out to the dark chocolate and Netflix or start the road back to fitness and feeling good.

Here’s a HIIT workout that takes just 15-20 minutes of your busy life and requires no equipment.

Aim to do each exercise for 45 seconds with 15 seconds active rest. Try to do as many reps as possible during the 45 seconds. There are 5 exercises to be repeated three times.

  1. Push Ups. If you need to, work on your knees.
  2. Squats
  3. Sit Ups
  4. Tricep Dips
  5. Side Lunges

How To Do A Sit Up

How To Do A Tricep Dip

 

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3 Ways To Work Your Quads

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If your goal is strong, curved legs then a regular quads session is vital. You’re already doing weighted leg extensions at the gym, but what else can you do to target those quads? Here are some simple ideas to help you hit your goal.

  1. Step Up with weights. Pull up your body onto the bench solely using the leg planted on the bench. use the trailing leg only as a counter balance support. Hold weights in each hand for extra burn. Don’t push yourself up with your trailing leg! 10 reps on each leg before alternating the leg
  2. Squats with heel elevated. Hold a plate in front of your chest and use two plates on the gym floor to elevate your heels. As you rise press through your toes to concentrate the effort on your quads. Keep your upper body tall.
  3. Sissy squats with heel elevated. The following video clip shows three variations on this exercise to tone those quads.  Click Here

Six Ways To Fight Off Colds This Winter

A study by the University of Arizona found that if a work colleague is carrying a cold or flu virus, it only takes four hours before traces of those viruses will be present on surfaces within the office such as the  door handles, photocopier buttons and computer keyboards. So what can you do to arm yourself against the aches and pains of these viruses? Here are some top tips to help you stay virus free this winter.

  1. Drink green tea! Drink green tea with honey and lemon. The steam from the tea will help clear congestion, improve breathing and kill off cold viruses that are sensitive to heat. The lemon thins the mucus and the honey is slightly antibacterial.
  2. Cover it, Clean it! Gyms can be warm, moist places filled with sweaty towels and recycled air! This is germ heaven! Rather than sitting directly on a bench or mat, cover it with a clean towel! Use antibacterial wipes on your exercise equipment and free weights!
  3. Hit the snooze button! Make sure that you are getting enough sleep. Research shows we need  seven to eight hours sleep in order to stimulate our immune system to attack viruses. So don’t skip the snoozes!
  4. Hand wash regularly! Wash your hands more regularly and dry them thoroughly to avoid carrying germs. Keep a hand sanitiser and moisturiser in your handbag and gym bag.
  5. Clean your phone. Your mobile phone is potentially a germ heaven! Clean it regularly with a sanitising wipe and stop those germs getting anywhere near your face and mouth!
  6. Drink plenty of water! During the cold winter months we are less likely to drink the amount of water our body requires. Increase your intake of water and help your body to flush toxins out through the lymph system.cold1

12 Days of Christmas Exercise Challenge

On the first day of Christmas my trainer gave to me …

Just like the song, perform it in a ladder! For an extra burn, try to complete the whole song each day of the 12 days! Merry Christmas!

  1. 20 second plank
  2.  burpees
  3. push ups
  4. 4 star jumps
  5. squats
  6. tricep dips
  7. boxing punches
  8. mountain climbers
  9. jumping jacks
  10. alternating lunges
  11. sit ups
  12. high knees

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50 Press Up Challenge

Push ups are often referred to as a higher value plank. This 3 week challenge can help you build a stronger upper body and tone your midsection. Challenge your gym buddies today!

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Workout Smoothie

Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of Copy of shop now >-15Blend the following for a delicious workout smoothie!

10oz. of water

1 cup of grapes

1/2 an avocado

A handful of kale

1 small piece of lemon rind

1/2 a cup of frozen mango

ice cubes

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