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thefitty:

Found on The Greatist
Warm-up

1. Power skip. Skipping isn’t just for kids. Raise the right knee up towards the hip while reaching your left arm overhead. Land on the ball of your left foot, and then alternate the skipping motion with the opposite arm and leg. Shoot for 10-15 skips as high as you can go.
2. Stair climb. Think of stairs as the cardio equipment in any building. For a great way to get the heart rate up, briskly walk up and down a stairway until you start to sweat. To avoid any dizzy spells, make sure to travel the whole stairwell to limit the amount of turn-arounds. Pro-tip: Skip the elevator when going to work and sneak in a workout before getting into the office!
3. Inchworm. It really is a Bug’s Life. Stand tall, and bend over until your fingertips are on the floor. Next, walk the hands forward while keeping the legs straight until you’ve reached a traditional push-up position. Finish off the move by taking tiny steps to get your feet back up to your hands. Repeat for 4-6 reps.
4. High knees. Stand tall with your feet hip-distance apart. Raise up your right knee as high as it’ll go, and then place the leg back down. Alternate legs and start picking up the pace. Try this jig for 30 seconds straight.
5. Butt kicks. These will literally kick your butt — in a good way. Jog in place while kicking your heels back towards your glutes. Make sure the movement is being driven from your hamstrings (not just your feet kicking up dust). Keep it up for a minute straight while picking up the pace!
6. Alternate leg bounding. Find a flat straightaway (like a hallway or a track) for some space to move forward. Standing tall, reach your right knee forward and lift your hip, jumping off the left leg as far forward as possible. Land on the right leg and continue this movement, alternating legs. Try to jump forward for 10 hops total.
7. Jumping Jacks. This classic cardio move is a great way to warm up. Start with your feet together and hands at your sides, keeping the core engaged. Next, jump both legs out to the side (wider than your hips) while raising your arms overhead. Keep your knees bent as you jump again to bring your feet back together and arms down. That’s one. Now see what 20-30 feels like!
8. Foot fires. Things are really heating up now. In a quick, shuffle motion, lift the heels off the ground (only about an inch tops) while keeping the upper body relaxed. You can shuffle in place or move back in forth — your call!
Full body

9. Tuck jump. It’s time to catch some air. Stand up tall with the knees slightly bent and jump up — bringing the knees into the chest and extending the arms straight out in front of the body. Lower the arms when you hit the floor. Aim for 8-10 reps.
10. Basic burpee. This move is something we all love to hate.Start in a low squat position with your hands on the floor. Then,kick your feet back to a push-up position and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up position. Shoot for 10 strong reps.
11. Push-up burpee. This move is just like the basic burpee that’s a bit more advanced. Begin like normal, but once you reach the push-up position, actually do the push-up before coming back up to the squat. Shoot for 8-10 of these bad boys.
12. Plyometric push-up. Think of this as a push-up that’ll impress anyone at the gym. At the top of a traditional push-up, push up with force to lift the body off the floor (for just a sec!) before coming back down and going straight into the next push-up. Just remember: If you’re still struggling with the basic push-up, best to stick to the basics!
13. Mountain climber. We’re not goingup any real mountains, but these are a close second. Start down on your hands and knees, and bring the right foot forward to the chest while the left leg remains straight. Engaging the core, quickly switch legs, and keep this rhythm going for 15-20 reps.
14. Plank to push-up. Begin in a plank position with your forearms on the ground. Then, lift into apush-up position (one hand at a time, of course!) and quickly move back down into a plank position. Continue for 10-15 reps, while remembering to alternate the arm that makes the first move.
15. One-leg burpee. Mastered the basic burpee? Then try this fancy (and doable!) move. What it entails: Completing a normal burpee but using one leg at a time. Don’t forget to switch sides to feel the burn on both legs.
16. Vertical jump. The goal here is simple enough: Try to jump up as high as possible. (And no, you don’t have to be a Pro baller to do so!). Stand up straight with a slight bend in the knees. Then, using your arms to propel you upwards, bend the knees and jump up while extending the arms towards the ceiling. Repeat for 10 reps.
17. Long jump. This move isn’t just a track and field event. Similar to the alternate leg bounding,jump forward in a continuous motion, but reach forward with both legs and have both feet land on the floor at the same time. Try for 10 in a row.
18. Invisible jump rope. Hop over an invisible rope (no need to jump more than an inch or two off the ground) by staying on your toes and pushing off with the balls of your feet. Make quick, small movements with your wrists as if you’re holding a rope, and go crazy for 60 seconds.
19. Diver’s push-up. Begin in a down-dog position with your arms firmly on the ground and gaze toward the floor. In a controlled and fluid motion, swoop the hips towards the floor while your chest rises. Keep moving until your back is arched and your gaze is towards the ceiling. Then swoop back down, continuing this motion for 10-15 reps.
Legs

20. Lateral step over. Find a bench and stand to its side with the right leg closer to the bench. Lift your right knee up and bring the leg over the bench, notstepping on it. Then lift your left leg to meet the right, bringing the feet together before moving back — left leg first this time. Go to step city for 15-20 reps.
21. Lunge jump. The only thing more fun than a lunge is catching some air in between. Start standing with the feet together and lunge the right foot forward, bending the knee  about 90-degrees. Then it gets fun: Jump straight up, and while in the air, switch legs and land in a lunge with the left foot forward. Try for 8-10 reps (or as many as you can do with good form).
22. Squat jump. Perform a normal bodyweight squat (keeping the heels on the ground while bending the hips and knees until the thighs are parallel to the floor). Jump up immediately at the bottom of the squat and extend your arms overhead. Aim for 10-15 reps.
23. Box jump. Stand in front of a sturdy box that’s justhigh enough so you can land on top with enough effort (but without missing your target!). With feet shoulder-width apart, bend the knees and then explode up onto the box. Secure your landing and then step back down and repeat for 6-10 reps.
24. Single-leg box jump. Isthe two-legged box jump child’s play? Then try the same move, but explode onto the box one leg at a time. (Note: Be sure to start with a lower-raised box to make sure you’ve got the coordination down!)
25. Step up. The film was great, but the move may be even better. Find an elevated, sturdy surface (like a bench) and step the right foot on it. Rise up until the left leg is straight, making sure the power is coming from the right hamstring and glute. Return back down. Continue for 10 reps, then switch.
26. Single leg hop. Embrace that inner Roger Rabbit and get hopping. Standing on one leg, jump forward and land on the same leg. Switch legs with every jump as you move forward, leaping 10-15 times in total per rep.
27. Skater’s lunge. Begin with your legs a bit wider than shoulder-width apart, toes pointing forward. Lowering into an athletic stance, slide to the left into a side lunge with your hands on the left knee. Then move quickly over to the right side, repeating the motion. Go back and forth for 45-60 seconds like you’re a skating on thin ice. (Lose the kicks and go socks-only to help you slide!)
28. Frog jump. This is no easy task, even for Kermit. Begin by squatting down and touching the ground with both your hands, while keeping your arms straight. Then jump into the air, raising your knees as high as possible before coming back down. Shoot for 10-12 reps.
Arms and Core
29. Jumping Jack planks. There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line), but keep the feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one!).
30. Flutter kick. Time to kick up the cardio — literally. Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the floor (about six inches) and begin kicking up and down. Try to keep this up for a minute, and remember to keep the core engaged!
31. Bicycle. Lie down on your back with knees in towards your chest and hands behind your head. Bring your right elbow towards the left knee while the right leg simultaneously straightens. Alternate sides just like you’re pedaling on a bike and pedal out for 30 reps.
32. Tabata crunch. Who says a crunch can’t get the heart rate up? Do these crunches cardio-style with a 4-minute ab session (that’s 20 seconds on, 10 seconds off, 8 times through). And for form? Keep your knees bent, feet on the floor, and peel the head and shoulders off the ground until the upper back is lifted. Hold for a second before lowering slowly back down.
33. Sprinter sit-up. It turns out there’s a way to gain some speed while staying on the ground. Lie down on your back with the legs extended, arms by your side, and elbows bent at 90-degrees. Now, sit up and bring the right knee towards the left elbow. Continue to alternate sides to really feel the heat. Be a speed demon for 15-20 reps.
34. Power punch. It’s time to bring the boxing-ring a little closer to home. Stand with your feet shoulder-width apart, and the right leg a few inches in front of the left. Raise the fists up and keep the elbows in. Punch the fist closest to your body in front of you, while rotating the torso. Give a good 10 punches before switching arms and leg stance.
35. Upper cut. Need another boxing move? Get into the same stance with one leg slightly in front of the other, but punch the back fist upward, as if you’re aiming for the sky. Keep this motion going for 30 seconds, or switch it up and add the power punch for a one-two combo move!
Ready to get moving? Combine your favorite moves and create a 30-minute circuit to meet theAmerican Heart Association’s recommended amount of daily cardiovascular exercise.
Read More

thefitty:

Found on The Greatist
Warm-up

Power Skip

1. Power skip. Skipping isn’t just for kids. Raise the right knee up towards the hip while reaching your left arm overhead. Land on the ball of your left foot, and then alternate the skipping motion with the opposite arm and leg. Shoot for 10-15 skips as high as you can go.

2. Stair climb. Think of stairs as the cardio equipment in any building. For a great way to get the heart rate up, briskly walk up and down a stairway until you start to sweat. To avoid any dizzy spells, make sure to travel the whole stairwell to limit the amount of turn-arounds. Pro-tip: Skip the elevator when going to work and sneak in a workout before getting into the office!

3. Inchworm. It really is a Bug’s Life. Stand tall, and bend over until your fingertips are on the floor. Next, walk the hands forward while keeping the legs straight until you’ve reached a traditional push-up position. Finish off the move by taking tiny steps to get your feet back up to your hands. Repeat for 4-6 reps.

4. High knees. Stand tall with your feet hip-distance apart. Raise up your right knee as high as it’ll go, and then place the leg back down. Alternate legs and start picking up the pace. Try this jig for 30 seconds straight.

5. Butt kicks. These will literally kick your butt — in a good way. Jog in place while kicking your heels back towards your glutes. Make sure the movement is being driven from your hamstrings (not just your feet kicking up dust). Keep it up for a minute straight while picking up the pace!

6. Alternate leg bounding. Find a flat straightaway (like a hallway or a track) for some space to move forward. Standing tall, reach your right knee forward and lift your hip, jumping off the left leg as far forward as possible. Land on the right leg and continue this movement, alternating legs. Try to jump forward for 10 hops total.

7. Jumping Jacks. This classic cardio move is a great way to warm up. Start with your feet together and hands at your sides, keeping the core engaged. Next, jump both legs out to the side (wider than your hips) while raising your arms overhead. Keep your knees bent as you jump again to bring your feet back together and arms down. That’s one. Now see what 20-30 feels like!

8. Foot fires. Things are really heating up now. In a quick, shuffle motion, lift the heels off the ground (only about an inch tops) while keeping the upper body relaxed. You can shuffle in place or move back in forth — your call!

Full body

Tuck Jump

9. Tuck jump. It’s time to catch some air. Stand up tall with the knees slightly bent and jump up — bringing the knees into the chest and extending the arms straight out in front of the body. Lower the arms when you hit the floor. Aim for 8-10 reps.

10. Basic burpee. This move is something we all love to hate.Start in a low squat position with your hands on the floor. Then,kick your feet back to a push-up position and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up position. Shoot for 10 strong reps.

11. Push-up burpee. This move is just like the basic burpee that’s a bit more advanced. Begin like normal, but once you reach the push-up position, actually do the push-up before coming back up to the squat. Shoot for 8-10 of these bad boys.

12. Plyometric push-up. Think of this as a push-up that’ll impress anyone at the gym. At the top of a traditional push-up, push up with force to lift the body off the floor (for just a sec!) before coming back down and going straight into the next push-up. Just remember: If you’re still struggling with the basic push-up, best to stick to the basics!

13. Mountain climber. We’re not goingup any real mountains, but these are a close second. Start down on your hands and knees, and bring the right foot forward to the chest while the left leg remains straight. Engaging the core, quickly switch legs, and keep this rhythm going for 15-20 reps.

14. Plank to push-up. Begin in a plank position with your forearms on the ground. Then, lift into apush-up position (one hand at a time, of course!) and quickly move back down into a plank position. Continue for 10-15 reps, while remembering to alternate the arm that makes the first move.

15. One-leg burpee. Mastered the basic burpee? Then try this fancy (and doable!) move. What it entails: Completing a normal burpee but using one leg at a time. Don’t forget to switch sides to feel the burn on both legs.

16. Vertical jump. The goal here is simple enough: Try to jump up as high as possible. (And no, you don’t have to be a Pro baller to do so!). Stand up straight with a slight bend in the knees. Then, using your arms to propel you upwards, bend the knees and jump up while extending the arms towards the ceiling. Repeat for 10 reps.

17. Long jump. This move isn’t just a track and field event. Similar to the alternate leg bounding,jump forward in a continuous motion, but reach forward with both legs and have both feet land on the floor at the same time. Try for 10 in a row.

18. Invisible jump rope. Hop over an invisible rope (no need to jump more than an inch or two off the ground) by staying on your toes and pushing off with the balls of your feet. Make quick, small movements with your wrists as if you’re holding a rope, and go crazy for 60 seconds.

19. Diver’s push-up. Begin in a down-dog position with your arms firmly on the ground and gaze toward the floor. In a controlled and fluid motion, swoop the hips towards the floor while your chest rises. Keep moving until your back is arched and your gaze is towards the ceiling. Then swoop back down, continuing this motion for 10-15 reps.

Legs

Lateral Step Over

20. Lateral step over. Find a bench and stand to its side with the right leg closer to the bench. Lift your right knee up and bring the leg over the bench, notstepping on it. Then lift your left leg to meet the right, bringing the feet together before moving back — left leg first this time. Go to step city for 15-20 reps.

21. Lunge jump. The only thing more fun than a lunge is catching some air in between. Start standing with the feet together and lunge the right foot forward, bending the knee  about 90-degrees. Then it gets fun: Jump straight up, and while in the air, switch legs and land in a lunge with the left foot forward. Try for 8-10 reps (or as many as you can do with good form).

22. Squat jump. Perform a normal bodyweight squat (keeping the heels on the ground while bending the hips and knees until the thighs are parallel to the floor). Jump up immediately at the bottom of the squat and extend your arms overhead. Aim for 10-15 reps.

23. Box jump. Stand in front of a sturdy box that’s justhigh enough so you can land on top with enough effort (but without missing your target!). With feet shoulder-width apart, bend the knees and then explode up onto the box. Secure your landing and then step back down and repeat for 6-10 reps.

24. Single-leg box jump. Isthe two-legged box jump child’s play? Then try the same move, but explode onto the box one leg at a time. (Note: Be sure to start with a lower-raised box to make sure you’ve got the coordination down!)

25. Step up. The film was great, but the move may be even better. Find an elevated, sturdy surface (like a bench) and step the right foot on it. Rise up until the left leg is straight, making sure the power is coming from the right hamstring and glute. Return back down. Continue for 10 reps, then switch.

26. Single leg hop. Embrace that inner Roger Rabbit and get hopping. Standing on one leg, jump forward and land on the same leg. Switch legs with every jump as you move forward, leaping 10-15 times in total per rep.

27. Skater’s lunge. Begin with your legs a bit wider than shoulder-width apart, toes pointing forward. Lowering into an athletic stance, slide to the left into a side lunge with your hands on the left knee. Then move quickly over to the right side, repeating the motion. Go back and forth for 45-60 seconds like you’re a skating on thin ice. (Lose the kicks and go socks-only to help you slide!)

28. Frog jump. This is no easy task, even for Kermit. Begin by squatting down and touching the ground with both your hands, while keeping your arms straight. Then jump into the air, raising your knees as high as possible before coming back down. Shoot for 10-12 reps.

Arms and Core

Jump Plank29. Jumping Jack planks. There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line), but keep the feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one!).

30. Flutter kick. Time to kick up the cardio — literally. Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the floor (about six inches) and begin kicking up and down. Try to keep this up for a minute, and remember to keep the core engaged!

31. Bicycle. Lie down on your back with knees in towards your chest and hands behind your head. Bring your right elbow towards the left knee while the right leg simultaneously straightens. Alternate sides just like you’re pedaling on a bike and pedal out for 30 reps.

32. Tabata crunch. Who says a crunch can’t get the heart rate up? Do these crunches cardio-style with a 4-minute ab session (that’s 20 seconds on, 10 seconds off, 8 times through). And for form? Keep your knees bent, feet on the floor, and peel the head and shoulders off the ground until the upper back is lifted. Hold for a second before lowering slowly back down.

33. Sprinter sit-up. It turns out there’s a way to gain some speed while staying on the ground. Lie down on your back with the legs extended, arms by your side, and elbows bent at 90-degrees. Now, sit up and bring the right knee towards the left elbow. Continue to alternate sides to really feel the heat. Be a speed demon for 15-20 reps.

34. Power punch. It’s time to bring the boxing-ring a little closer to home. Stand with your feet shoulder-width apart, and the right leg a few inches in front of the left. Raise the fists up and keep the elbows in. Punch the fist closest to your body in front of you, while rotating the torso. Give a good 10 punches before switching arms and leg stance.

35. Upper cut. Need another boxing move? Get into the same stance with one leg slightly in front of the other, but punch the back fist upward, as if you’re aiming for the sky. Keep this motion going for 30 seconds, or switch it up and add the power punch for a one-two combo move!

Ready to get moving? Combine your favorite moves and create a 30-minute circuit to meet theAmerican Heart Association’s recommended amount of daily cardiovascular exercise.

Read More

(via lucygetsfit)

(Source: booksandtrainers, via waidalee)

*3
mybodypeaceofmind:

symphonyofawesomeness:

All these lovely ladies weigh 154lbs. We all carry weight differently, don’t live your life by an outdated chart. Find a number that looks and feels good.

TAKE A GOOD LOOK. WEIGHT COMES IN DIFFERENT SHAPES AND SIZES.

mybodypeaceofmind:

symphonyofawesomeness:

All these lovely ladies weigh 154lbs. We all carry weight differently, don’t live your life by an outdated chart. Find a number that looks and feels good.

TAKE A GOOD LOOK. WEIGHT COMES IN DIFFERENT SHAPES AND SIZES.

(via girlgrowingsmall)

the-exercist:

littlegreendot:

Why would a gym serve free pizza? Why? Wtf? I can’t even….. #itsatrap #pappajohns #planetfitness #counterintuitive

Creating and maintaining healthy eating habits means that you won’t completely cut out any of your favorite foods. You can exercise and still eat pizza. You can be a healthy person while indulging in a fatty meal once per month. These pizza parties are a pretty awesome way for a gym to discourage it’s patrons from developing disordered eating patterns related to anorexia and orthorexia - Visibly showing that people don’t need to be ashamed of eating “bad” food is a wonderful thing!
Always remember that healthy eating habits include accepting that:
All foods can be healthy in moderation
Other people will enjoy eating foods that you do not, and that’s fine
Food does not negate or devalue your time exercising
Certain foods do not have to be completely cut out of your life just because they make you feel uncomfortable or guilty. Even if you choose not to eat them, it is okay and acceptable to be in the same room as them. Exposure does not make you any less healthy or in control. 
You do not have the right to control another person’s diet or lifestyle. Every person has the right to make their own decisions without being shamed for it, no matter how you personally feel about their habits.  
Just because you don’t enjoy looking at people eat does not mean that they should stop eating. It means that you should look away and stop treating their diet like it exists solely for your entertainment.
If Planet Fitness wants to give out pizza and bagels once every month, then it perfectly suits a healthy lifestyle for them to do so. They are forcing no one to participate or eat their food. For a gym to accept the fact that even junk food has a place in the healthiest diet? That’s a big deal and it’s worth acknowledging.

the-exercist:

littlegreendot:

Why would a gym serve free pizza? Why? Wtf? I can’t even….. #itsatrap #pappajohns #planetfitness #counterintuitive

Creating and maintaining healthy eating habits means that you won’t completely cut out any of your favorite foods. You can exercise and still eat pizza. You can be a healthy person while indulging in a fatty meal once per month. These pizza parties are a pretty awesome way for a gym to discourage it’s patrons from developing disordered eating patterns related to anorexia and orthorexia - Visibly showing that people don’t need to be ashamed of eating “bad” food is a wonderful thing!

Always remember that healthy eating habits include accepting that:

  • All foods can be healthy in moderation
  • Other people will enjoy eating foods that you do not, and that’s fine
  • Food does not negate or devalue your time exercising
  • Certain foods do not have to be completely cut out of your life just because they make you feel uncomfortable or guilty. Even if you choose not to eat them, it is okay and acceptable to be in the same room as them. Exposure does not make you any less healthy or in control. 
  • You do not have the right to control another person’s diet or lifestyle. Every person has the right to make their own decisions without being shamed for it, no matter how you personally feel about their habits.  
  • Just because you don’t enjoy looking at people eat does not mean that they should stop eating. It means that you should look away and stop treating their diet like it exists solely for your entertainment.

If Planet Fitness wants to give out pizza and bagels once every month, then it perfectly suits a healthy lifestyle for them to do so. They are forcing no one to participate or eat their food. For a gym to accept the fact that even junk food has a place in the healthiest diet? That’s a big deal and it’s worth acknowledging.

(via size10plz)

guyfitblr:

jerseyky:

becoming—batman:

jerseyky:

I want to be able to do this one day…

i cant even figure out how he’s doing it

Almost cartwheel. Twist. With some one handedness. Foot swing all the way around. Land.

Awesome but this hurts my eyes. Still awesome

guyfitblr:

jerseyky:

becoming—batman:

jerseyky:

I want to be able to do this one day…

i cant even figure out how he’s doing it

Almost cartwheel. Twist. With some one handedness. Foot swing all the way around. Land.

Awesome but this hurts my eyes. Still awesome

(Source: aleandrolombardo, via just4thehealthofit)

queenbliss:

that-fit-girl:

thatcrazyvegan:

that-fit-girl:

Lean Secrets - Do this Not that & Burn that Fat 

I love this girls videos. Even if she doesn’t eat wheat.

agreed. I still eat bread haha <3

This makes me happy. Getting away from machines and finding FUNCTIONAL exercises that help with every day movement.

(via thehealthywarrior)

magicallyalexa:

Want to get in shape, but in the mood to watch a Disney movie? well here you go! Thanks to the following blogs! check them out while you work out! (NOT MY PHOTOS, NOR WORKOUT)

  • fuckyeahmovieworkouts.tumblr.com
  • jamierunningwild.tumblr.com
  • filbr-fitblr.tumblr.com
  • fitdisney.tumblr.com

LOVE THIS? CLICK HERE FOR MORE MAGIC!

(via snapesmistress)

fastgirlsdoitwell:

findingtheskinnygirlwithin:

I just wanted to put this out there.
I am not someone who someone would expect to be fast. Or train an average of 1-3 hours everyday. I have a bit of a gut. My form (due to my weak hip strength) is bad - look at my collapsing knee and the way my leg fat flings to the right.)
BUT I beat everyone by 3 minutes in a 10k averaging 6:35/minutes a mile. That win includes male and female racers.
Just proving that you cant judge a book by it’s cover. Just because someone doesnt look like the fitblr pictures on tumblr doesnt mean they are not a bad-ass athlete or are any less “fit”.
Also proving that its ok to have bad race photos haha.

yeahhh you go girl!

fastgirlsdoitwell:

findingtheskinnygirlwithin:

I just wanted to put this out there.

I am not someone who someone would expect to be fast. Or train an average of 1-3 hours everyday. I have a bit of a gut. My form (due to my weak hip strength) is bad - look at my collapsing knee and the way my leg fat flings to the right.)

BUT I beat everyone by 3 minutes in a 10k averaging 6:35/minutes a mile. That win includes male and female racers.

Just proving that you cant judge a book by it’s cover. Just because someone doesnt look like the fitblr pictures on tumblr doesnt mean they are not a bad-ass athlete or are any less “fit”.

Also proving that its ok to have bad race photos haha.

yeahhh you go girl!

(via waidalee)