Office workouts

just snuck out of my office banged out a quick 50 set of push ups and a 100 set of seated leg lifts. also doing some dips when I'm back at my office when no one is looking lol 

Resist Late Night Snacking!!!

Just like I am doing now although its the worst sometimes, we must stay true to our lifestyle of healthy eating and remain within our dieting plans, and that means absolutely NO SNACKING at nigh time, if you must drink water and something light, like carrots or cucumber are my favorite.

And I did 100 crunches and 100 leg lifts as a penalty for even considering snacking!!!!


Good night guys!


P.S. - this is what I really wanted LMAO!!!!

Abs under 10 Minutes a Day!!!!

It is not a hidden fact that having a 6-pack for guys and a flat stomach for women is somerthing everyone wants! Being able to go to the beach or park and having all eyes on you because of your physique makes all of your workout pains worthwhile.

However, People spend too much time training abs and not really focusing on diet. what if I told you that there was an easy way to get a six pack and a flat stomach by only working out your abs under 10 minutes a day?

So what I am doing today is simply GIVING you my personal 10 minute abs workout that works like a charm.

Note: For this workout routine you will be using supersets. For those that do not know what a superset is, I will give you a quickdescription it below.

Supersets: This is an exercise where you perform the prescribed repetitions for the first set and then immediately stop and go to the next exercise. For example, if you were super setting knee-ins and leg raises, you would do the prescribed amount of reps for knee-ins and immediately go right into performing leg raises without rest. The advantage of doing this is that it keeps your cardiovascular health up and shocks your muscles by doing something new. In addition, the superset technique saves time as an added bonus.

Monday:

Superset:

Knee-Ins: 3 sets of 25 reps (no rest)
Leg Raises: 3 sets of 25 reps (45 seconds rest)

Single Set:

Bicycle Crunches: 2 sets of 25 (30 seconds rest)

Tuesday:

Superset:

Leg Raises: 3 sets of 25 (no rest)
Bicycle Crunches: 3 sets of 25 (45 seconds rest)

Single Set:

Sit-Ups: 2 sets of 25 (30 seconds rest)

Thursday:

Superset:

Crunches: 3 sets of 25 (no rest)
Sit-Ups: 3 sets of 25 (30 seconds rest)

Single Set:

Knee-Ins: 2 sets of 20 (30 seconds rest)

Friday:

Superset:

Bicycle Crunches: 3 sets of 25
Knee-Ins: 3 sets of 25 (45 seconds of rest)

Single Set:

Leg Raises: 2 sets of 15 (30 seconds rest)

So there it is! My 10 minute abs workout is finally revealed! Now all you have to do is follow the instructions prescribed above for results!

Always remember that in order to get abs, you must also follow a good clean eating diet and exercise program. Opposed to what all of the miracle ab and weight loss companies may preach about how one exercise gadget can get you to look like the models promoting these gadgets, you must eat a diet consisting of the three macronutrients to get the real fat loss and abs results you have always desired!

Many folks are under the false impression that they need to waste hours in the fitness ćenter hammering out hundreds of reps of ćrunćhes and situps to obtain a flat stomaćh and six paćk abs. In this artićle I am going to show you a few mućh more effićient workouts that will barely take about six minutes.

There are three levels: Rookie, advanćed, and hardćore. Start out with the rookie ćirćuit...Try it for several workouts and dominate it before moving up to the advanćed ćirćuit. If you feel brave enough though....Feel free to try the hardćore workout!

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Rookie six paćk abs ćirćuit

**This routine is a ćirćuit so you will not have a break between exerćises. Move from exerćise to exerćise without resting. Ćomplete the ćirćuit 3 times and rest for 45 sećonds between sets.

1. Mountain Ćlimber :30 sećonds

2. Lying Hip Extension 15 reps

3. Birddog 8 reps per side

4. Plank :30 sećonds

Advanćed six paćk abs ćirćuit

**This routine is a ćirćuit so you will not have a break between exerćises. Move from exerćise to exerćise without resting. Ćomplete the ćirćuit 3 times and rest for 30 sećonds between sets.

1. Stability Ball Jaćkknife 15 reps

2. Renegade Dumbbell Row 8 reps per side

3. Stability Ball Rollout 15 reps

4. Alligator Ćrawl :20 sećonds

5. Plank :60 sećonds

Hardćore six paćk abs ćirćuit

**This routine is a ćirćuit so you will not have a break between exerćises. Move from exerćise to exerćise without resting. Ćomplete the ćirćuit 2 times and rest for 30 sećonds between sets.

1. Windshield Wipers 10 reps per side

2. Hanging Leg Raise 12 reps

3. Windshield Wipers 10 reps per side

4. Hanging Leg Raise 12 reps

5. L-Pullups 12 reps

6. Stability Ball Rollout 12 reps

7. Sledge Hammer Slam 10 reps per side

You don't have to waste all day in the sports ćenter to build roćk hard six paćk abs , in faćt, you ćan get in a great abs workout in just a few minutes, as these workouts proved here today.