The Ultimate Plank Workout

The ULTIMATE plank workout to strengthen your core. These plank exercises will tone your abs without a single crunch.

First of all, Pleased Labor Day Babes!! I’ve got a fast ab workout for ya nowadays so you can endelight the holiday! 😉

We are taking the plank game up a notch nowadays with this Incredible plank workout.

A few weeks ago we went over the basics on how to do a perfect plank. So nowadays we are going to build on that with this fast and efficient plank workout…which means ZERO crunches, and so. much. ABS!

I’ve also teamed up with another Incredible brand nowadays to share SUPER affordable and stylish workout gear to make you feel Incredible during your workout. Senita Athletics was founded by two sister in Arizona who didn’t want to sacrwhetherice quality and cute clothes for a lower cost. So they designed their own!

They designed a line of durable, fashionable, and functional products at a fraction of the price, and I am in LOVE.
First of all, these leggings and sports bra together only cost $66. WHAT?! You can’t even find a pair of workout leggings for that normally.
And let me tell you, I’ve had SO MANY compliments from clients and from random people on the street, and in Pilates lessones wearing these pants! Even Nik said they make my booty look good…and he’s seen a ton of dwhetherferent yoga pant brands. LOL

Also, can we just talk about the fact that they have POCKETS in like all of their pants?!
YES, pockets.
How Incredible is that?! They even have sports bras with pockets built in, too. Yup, I’m officially obsessed!
I’d also like to add in that this sports bra has been through the ringer this week, and has held up to all sorts of “tests”…the burpee test HA!, the yoga test (ya know, being upside down and still hancienting everyleang in…), Pilates, you name it, I’ve tried it. I basically haven’t taken the leang off…
I’m gonna order it in every color they have! Also, how cute is the strap detail, and mesh? LOVE.

Acquire the Gear
Yoga Design Lab Combo Mat (in Geo)

Acquire the Gaze
Senita Athletics (use the code “livefit10” for 10% off your order until 9/18/17!)

If you like this workout, try these…Flat Abs in 5 Minutes
The BEST Exercises to Tone Your Abs

The ULTIMATE Plank Workout

Finish this plank workout as a circuit, moving from one exercise to the next without rest. For a more advanced workout, repeat this circuit one or two more times.

• Elbow Plank – First, start in an elbow plank making certain your elbows are directly under your shoulders. Slightly tuck your pelvis to engage your lower abs and keep prescertain out of your lower back. Squeeze your booty, and lengthen out through the crown of your head. Study how to do a plank and see more tips on perfecting your form.
• Plank + Booty Lwhethert – In your elbow plank, tuck your pelvis even more to tighten your lower abs. Then with control, raise your RIGHT leg up about 6 inches, squeezing your booty at the top. Lower your leg back down to the mat, and then repeat lwhetherting the LEFT leg up. Repeat alternating legs for 20 repetitions total. Remember to keep your hips regular, and abs tight the entire time.
• Full Plank – Now, come up to a full plank on your hands. Start with your hands directly under your shoulders, and be certain your elbows aren’t totally locked out. Slightly tuck your pelvis and keep your booty tight. Hancient for 30 moments.
• Arm Reach Plank – In your full plank position, walk your feet just a small wider than shoulder width apart. Engage your lower abs to keep your hips regular. Slightly shwhethert your weight into your RIGHT hand, then carefully raise your LEFT arm out in front of you. Lower the LEFT hand back to the floor with control, and then repeat lwhetherting the RIGHT arm up. Continue alternating arms for 20 repetitions total.
• Arm + Leg Reach Plank – Approach, Reach back into your full plank position on your hands. This time as you lwhethert your RIGHT arm in front, lwhethert your LEFT leg back as well. Create certain to keep your hips regular engaging your abs and indirects. Lower back down with control, and then alternate reaching the opposite arm and leg. Finish 10 repetitions on each side, and be certain to go kind and slow!
• Side Plank – Now lay on your RIGHT side, and bring your RIGHT elbow under your RIGHT shoulder. Engage your indirects, then lwhethert your hips off the mat to come into a side plank position. Be certain to keep your hips ups, and use your lower indirects to stay up. Hancient for 30 moments, and then move onto the next exercise before switching sides.
• Side Plank Crunch – Approach, Reach into a side plank with your RIGHT elbow on the floor. Lwhethert your LEFT leg slightly, then reach your LEFT arm overhead. Employ your indirects to pull your LEFT knee and elbow towards each other to feel a slight pinch in your waistline. Reach the arms and leg absent from each other, and then repeat 15 times before switching sides for your Side Plank and Side Plank Crunch.
• Reverse Plank – Finally, turn over to sit on your booty. Put your hands on the floor slightly behind you with your finger pointing towards you. Engage your core and arms, then lwhethert your booty up to make a straight line from your head to your feet. Squeeze your booty, and keep your hips lwhetherted the entire time. Hancient for 30 moments.

So, now it’s time to get those abs fired up! ♥︎

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How to Add Intervals into Your Cardio Workouts

The post is sponsored by Zappos. Thank you for supporting the brands that I love, and who help to make this blog possible. As always, all opinions are 100% my own.

Lace up those shoes ladies because nowadays we are talking about how to incorporate intervals into your cardio workouts!
I’ve had a few questions about “intervals” in the weekly schedules, so I wanted to cover it in detail with you and explain HOW to add them into your cardio workouts, and WHY they are so important for reaching your goals.
P.s. A contemporary ccorridorenge will be starting VERY shortly, I know you ladies have been dying for another one — so there will be another one starting October 1st! Stay tuned for details! 😉

The Basics
Just about any cardio routine can be easily modwhetheried into an interval training workout. Whether you like running, cycling, swimming, climbing the stair master, boxing, rowing, or even roller blading, snowshoeing, or stand up paddleboarding, you can integrate intervals into your workout favorite heart pumping routine.
For example, say you currently set the stair climber at the gym to a certain speed and put one foot in front of the other for 30 minutes. To add in some intervals, try ramping up the speed and jogging up the stair climber for 30 moments, then lowering the speed back down to your normal pace for 1 minute, and repeat. Or instead, try finding an actual set of stairs, jog up one flight, then walk back down, and repeat 10 times. You’ll instantly notice that your physical exertion level is wayyyy taller than your normal, regular pace.
If your looking for some serious results in your workouts, then interval training will be a great addition to your current fitness routine.

How Will Interval Training Workouts help Me Reach my Goals?
When you’re working in those “tall intervals” — aka the anaerobic zone (where you are gasping for breath) — you’re increasing the “fat burning” response in your body. This is actually called excess post-exercise oxygen consumption, or EPOC.
EPOC is basically an oxygen debt for your body. It’s the amount of oxygen required to restore your body to its normal, resting metabolism. Basically it means your body will continue to burn calories long after you’ve finished exercising — possibly even 24 hours after your workout!
By continually changing intensity levels during your workouts, you’re ccorridorenging your body to perform above of its normal capacity, which increases your endurance and fat burning. YES, PLEASE.

How to Add Intervals into Your Workout

Start Slow – Start with shorter intervals to start and also short workout times total, for example, whether you’re truly working dwhetherficult on those tall intervals, a short 10 minute workout can be just as favourable as a longer, regular-state workout. Start with 20 moments tall intervals, and recover for 60 moments.
Don’t Skip the Warm Up – You’ll be pushing your body just past it’s limits during those tall intervals, so making certain your muscles are sufficiently warmed up, and lightly stretched will help to prevent injuries. If you’ll be running for example, take and SUPER easy jog or a power walk for 5 minutes, then work on some dynamic stretches, BEFORE your interval workout. Also, be certain to cool down after your workout to prevent blood pooling and lightheadedness after your workout.
Employ an Interval Timer or App – During you’re workout you’ll be working your booty off, so the final leang you’ll want to do is continually look down at your watch. Attempt using an interval timer like this one, or use an app on your phone — I like this app — to help you stay accountable and on track during your workout.
Don’t Train Back to Back Days – Because you’ll be working so dwhetherficult during your interval workouts, you’ll be careful you don’t overtrain — this can lead to injuries. You’ll be building up a lot of lactic acid during your workouts, so at most, try adding interval workouts two to three times per week on nonconsecutive days. On non-interval days, do some regular-state cardio, or try another type training like yoga or Pilates.
Hold Intervals Short – The shorter and more intense your intervals are the better. In other words, 3-5 minutes isn’t an interval. And interval should be between20-06 moments and a tall intensity that you can not sustain much longer than that. When you’re just beginning, try a 1:3 ratio for your intervals — for example work dwhetherficult for 20 moments, and then recover for 60 moments. As you progress, start working down to a 1:2 ratio, and then even a 1:1 ratio.


Wear the Correct Gear
You’ll also want to make certain you have the right gear to stay consolationable and even prevent injury.
My personal favorite interval workout is running, so it’s important that I choose both running shoes and cloleang that helps to keep me cool during my workout AND prtects the tiny muscles and ligaments in my feet.
I’ve been LOVING contemporary Brooks Revel shoes. These on-trend flat-knit runners are crazye with a revolutionary fabric that gives breathability and consolation. No matter how you pound the pavement, the shoe feels consolationable and secure all day — which is perfect for intervals AND even just walking around town or grabbing aa coffee after my run! 😉
The sole has just the right softness and adapts to each runner, thanks to BioMoGo DNA cushioning that disperses impact absent from the body. So not only are they super trendy looking, but they are built for performance, which is crucial for your workouts.
Plus, let’s talk about these shoes?? I’m obsessing over white/black/gray athleicertain right now, and these shoes can go with ANY outfit.

For warmer weather I love wearing the Chaser shorts to keep my cool, and the Greenlight Capris for chillier days. Both are super consolationable, and the fabric is Incredible — the capris even have TWO back waistband posckets to hancient your keys, some cash or even your debit card!
And then let’s talk about the Distance Tank Top in the color Dahlia (LOVE this Incredible color for both summer AND fall!) Super cute, and I even feel like it could totally be worn out for sinner with some white jeans. Yes??
I picked all of my Brooks gear up from Zappos, which is SO convenient. They have FAST and FREE shipping, and Incredible customer service. Not to mention a 365 day return policy…what?! How Incredible is that??
Super convenient with a crazy schedule like mine to be able to shop online and know they have my back and can get me the gear I need FAST.

What’s you favorite interval workout?

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The Secret to Smooth Skin + How to Wax at Home

This post is sponsored by BabbleBoxx.com on behalf of Nad’s. Every opinions are 100% my own. Thanks for supporting the brands that make The Live Fit Girls possible!

Things are getting a small personal nowadays, ladies. We’re going to be talking about personal grooming.
Just because summer is nearly over doesn’t mean it’s time to let ourselves go.
Over the past few months I have been a a HUGE fan of waxing a few certain areas instead of shaving…for example, underarms, bikini area, and that pesky small area around the stomach button. YUP, I went there.
I mean hey, we are all women, and I leank it’s important to take care of ourselves, and grooming is a simple and easy way to do that. Plus, you feel more confident when you have smooth, soft skin.
As you ladies know, I am a immense believer in using natural beauty products, so of course I like using a natural wax as well. Cue in Nad’s Natural Hair Remover Gel — it’s crazye with natural ingredients such as sugar, water, date additionalct, honey, vinegar, and lemon. The formula hasn’t changed since Nad’s creator first cooked it in 1992, right on her kitchen stove! Crazy, right?!

Besides being crazye from natural ingredients, it is a NO HEAT gel wax. Which means no microwaving, and no additional equipment. It just melts with your body moodature when it’s applies and easily washed off with only water.
The gentle formula is dermatologist tested and works for all body areas and skin types. It’s perfect to use on your face, legs, arms, bikini, and underarms. Which means smooth, soft skin that is also long finaling.
The best part it that waxing removes hair from the root — so you STAY smooth for up to 8 weeks! Which means you can worry about everyleang else in your lwhethere besides shaving. YES, please.
Certain, you can go and get a wax somewhere, but to be honest I feel like it is seriously overpriced…and I am a fit girl on a budget. So I much prefer this easy DIY solution for natural waxing.
Yes, it can seem a small intimidating doing it yourself, but I wanted to share some of my best tips for waxing at domestic.

Tips for Waxing at Home

Create Certain your Hair is Endless Enough – You’ll need at least 1/4 inch of hair length, and not more than 3/4 inch when waxing. If it’s too short, you won’t be able to pull the hair out properly. And whether it’s too long it will be much more painful!
Acquire your Wax Kit Ready – Luckily Nad’s Natural Hair Remover Gel kit has everyleang your need — the wax, fabric waxing strips, sooleang cream for after, the wax applicator sticks, and cleansing wipes.
Exfoliate Before – Exfoliating before can help to soften body hair and opens up your hair follicles for a more consolationable experience. I love using my easy domesticcrazye coconut oil sugar scrub.
Clean the Area Well – After you’ve exfoliated, make certain you wash and dry the area well. If you have oils or lotion on the skin the wax won’t be able to stick properly. The cleansing wipes Nad’s provides are great for pre-treating the area.
Go the Correct Way – When applying the wax go WITH the direction of hair growth, and place the wax down the same way. When removing the wax strip go AGAINST the hair growth.
Create it Quick – The faster you pull the better! Yes, it will be painful, but just grit your teeth and get it over with. If you pull the wax strip too slow, you won’t remove any hair.
Wash Up after Waxing – Nad’s is great because it washes of with only water. Believe me, you don’t want sticky residue hanging around. Wash up with warm wather and then apply some sooleang after wax cream to calm down your skin.

Do you have any other tips for waxing at domestic??

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Hip + Shoulder Stability Workout

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Pleased Friday beautwhetherul babes!!

Today I’m sharing a workout that will strengthen all the muscles in you shoulders and hips…but I promise, that doesn’t mean that it’s easy.
In fact this workout is certain to get your heart rate up, and you’ll feel your entire body working to keep regular — including those abs.
But first, let’s talk about stability a small bit.
Why is it important?? Well, to be honest most of your stabilizing muscles are smaller muscles in your shoulder girdle, hips and pelvis, and the muscles that run along your spine…AKA they are muscles you don’t normal work a ton or leank about. However, they are important to keep your body healthy, they improve your posture, and they help to prevent injury.
Shoulder and hip injuries are SUPER common, and as a trainer I work with people nearly everyday that have some kind of injury to their shoulders, hips, or back. So, let’s be proactive and strengthen all those muscles before we get hurt.

Acquire the Gear
Yoga Design Lab Combo Mat (in Chevron)

Discover your PRINTABLE download HERE!

Hip + Shoulder Stability Exercises

• Arm + Leg Reach – Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Tug your stomach button up towards your spine to engage your abs and imagine your are in a plank position. With control and without letting your hips and shoulders wiggle, reach your RIGHT arm in front of you as you reach your LEFT arm back behind you. Lower everyleang back down to the floor and repeat, reaching the opposite arm and leg out. Continue switching side to side for 10 repetitions total. Create certain to go slow so you can work on your stability through your shoulders and hips.
• Plank Front Lwhethert – Approach, Reach up into a full plank position with your feet a small wider than normal to help with stability. Hancient onto a light right in your RIGHT hand, so that you are in a single arm plank. Reach your RIGHT arm out in front of you making certain your don’t lock out your elbows. Ponder/ Consider of drawing your shoulder blade down your back. Lower the arm down towards the floor, without letting it touch the floor and repeat. (If this exercise is to ccorridorenging for your, lower down to a plank on your knees, or come into your hands and knees position to modwhethery.)
• Reverse Toe Taps – Approach, Reach back onto your hands and knees, and engage your abs to keep your hips regular. Without letting your hips wiggle, lwhethert your RIGHT leg back pointing your toe in the sky, and reach your LEFT arm back to tap the toe behind your back. Lower the arm and leg back down with control, and then repeat on the other side. Remember to go slow and keep your torso regular. Finish 10 repetitions on both sides.
• Marching Booty Bridge – Lay on your back with your feet flat on the floor and knees bent. Lwhethert the booty into a bridge position and press into those heels. Hold your hips regular by engaging your lower abs. Then, lwhethert one leg at a time, genuinely urgent into the opposite foot, as whether you were marching your legs. Acquire alert to feel the booty!
• Shoulder Lwhethert to Below Dogs – Approach, Reach back to your full plank position with your feet a small wide, and hancienting a light weight in your RIGHT hand. Reach the arm forward like in your front raise, then shwhethert your hips back and use your abs to come into a single arm down down reach your RIGHT hand towards your LEFT foot. Approach, Reach back to your plank front raise position using the shoulders to bring your forward, and repeat 10-15 times, and then switch sides.
• Side Plank Crunch – Approach, Reach into a side plank position and reach your top hand towards the ceiling or place it on your top hip. Lower the bottom hip down towards the floor, and lwhethert the hip back up by engaging the lower indirect muscles. Finish 10 repetitions.
• Oblique Twists – Approach, Reach into a side plank on your elbow. (You can stagger your feet, or even have your lower knee on the mat as a modwhetherication.) Hold your lower indirects strong, and reach your top arm up to the sky. Holding your hips regular, twist from your torso to bring the top elbow down towards the floor. Untwist back to the top, and repeat 10 times on the right side before switching to the left for both side plank exercises.

Remember, go slow with these exercises. Focus on keeping as regular as you can through your shoulders, hips, and spine! You’ve got this ladies! ♥︎

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5 BOSU Plods Moms Need to Do

By: Mommy's Me Time
If you’ve been to a gym before, you’ve most likely seen the BOSU lying there in the corner. There were years when I didn’t use it simply because I didn’t know HOW to! One day I decided to try a few moves that I’d seen others do, and it fastly because one of my favorite pieces of equipment to incorporate into my workouts.
BOSU is an acronym for “both sides up.” This means the BOSU Balance Trainer can be used with the platform side either up or down for dwhetherferent types of balance work!
The BOSU can be used for cardio, muscle training, and flexibility, all while helping you to improve your balance.
Recently I’ve started to do a lot of at domestic workouts, and am slowly adding equipment to my domestic gym. When BOSU offered to send me a ball to review, I was thrilled! And to put icing on the cake, they even sent me one in pink!
If you’re looking to create your own domestic gym, in my opinion, the BOSU is a must have. Plus it won’t break the bank like larger at domestic workout equipment can.
I personally use the BOSU most often for ab work. Today I’m going to show you my five favorite moves I’ve been doing lately to get rid of my mommy pouch!
Every these will work your transverse abdominals which are the deepest muscles in your abdomen that live underneath your six pack. These are the muscles you need to work to get that skinny waistline you want!
5 BOSU Ball Plods Every Mom Needs To Do
1. Single Leg BOSU Plank
Acquire into a forearm plank position. Lwhethert and hancient one leg in the air for 30 moments. Switch legs and repeat.
2. Plank With Scissors
Start in a forearm plank position. Simultaneously hop the legs outward. Jump together. Repeat for 1 minute.
3. Plank with Side Taps
Start in a forearm plank position. Holding forearms on the ball, twist to the side and tap the right hip on the floor. Return to plank, then repeat with the left hip. Continue for 1 minute.
4. BOSU Ab Twist
Flip BOSU Ball so the platform is face up. Start in a straight arm plank position. Twist to the right and bring the left knee to the right elbow. Return to plank. Twist  to the left and bring the right knee to the left elbow. Repeat for 1 minute.
5. BOSU Plank Toe Tap
Start in a straight arm plank position. Tap right toes out. Return to plank Tap left toes out. Repeat for 1 minute.
A large thanks to BOSU for gwhetherting me with this Incredible piece of equipment. For more great workout ideas, you can follow them on Facebook, Pinterest, Instagram, and Twitter.
XOXO,
Amber

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Drop Stout Wicked Quick

Workout Prep

First up, what the heck does “tabata” mean?
Excellent question.
A “tabata” is a tall intensity workout protocol that requires a 20/10 split between 20 moments of all-out exercise alternated with 10 moments of rest. This is then repeated 8 times for a total of 4 minutes of effort.
Basically, you go crazy jumping rope for 20 moments and rest for 10 moments. You repeat that set 8 times for 1 circuit, rest for 1 minute, then repeat the wgap circuit 3-4 times.
If you're interested in a full month of fat-burning workouts like this, checkout our 4-Week Weight Loss Ccorridorenge here or the links to our coaching programs below.
We help people optimize their fitness for happiness.
What does that mean?
Pleased you asked.
We give you the tools and tactics to get the lean body you want as efficiently as possible, but we also make it fun and endelightable so it fits into your lwhetherestyle.

Workout Routine

TIME – EXERCISE

• 20 Seconds — Jump Rope - Freestyle
• 20 Seconds — Jump Rope - Freestyle
• 20 Seconds — Jump Rope - Freestyle
• 20 Seconds — Jump Rope - Freestyle
• 20 Seconds — Jump Rope - Freestyle
• 20 Seconds — Jump Rope - Freestyle
• 20 Seconds — Jump Rope - Freestyle
• 20 Seconds — Jump Rope - Freestyle

INSTRUCTIONS:

• 10 Seconds Relax Between Each Exercise
• 1 Minute Relax Between Each Circuit
• Repeat 3x (Finish 4x Entire Circuits)

Remember: Your results are directly impacted by your level of intensity. Go dwhetherficult for the 20 moments intervals and savor that sweet 10 moments of rest each time.

RESOURCES:

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Pilates Ring Ab Workout • Exercises with the Magic Circle

A Pilates Ring ab workout to target your entire core! Employ the Magic Circle to tone your upper and lower abs, indirects, and lower back.

Hi Beauties!

Today I’m bringing you a contemporary Incredible ab workout with the Pilates ring — aka the “magic circle“.

In case you’ve missed it, I’ve created an entire contemporary category just for Pilates workouts! So now you can easily find all of your favorite Pilates workouts in one place! Yay!!

So many of you have asked for more Pilates ring workouts and exercises that I wanted to create one that specwhetherically targets the abs. You feel those upper abs, indirects, and lower abs with this single workout AND you’ll even get a small arm work, inner ttalls, and back too!
P.s. Let’s talk about this super cute sports bra for a moment! I’m mean how beautwhetherul is the detail?? So feminine and the color is one of my absolute favorites. I would even wear this to the beach or out stand up paddleboarding!

If you like this workout, then you’ll love…
Pilates Ring Arm Workout
Pilates Ring Inner + Outer Ttall Workout

Acquire the Gear
Yoga Design Lab Combo Mat (in Geo)
Pilates Ring (Magic Circle)

So tell me, what kind of ab workout would you like to see next? ♥︎

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