Tuesday, 28 October 2014

The #NoWeightsNoExcuses 7 day Workout Plan for a Bikini Body


Hello Ladies, I hope you are well, happy and feeling beautiful! It is a new year. A new chance to finally reach your health and fitness goals. Get the body you always wanted in 2015.
I understand that not everyone can make it to the gym. However, that doesn't need to mean the end of your health and fitness goals. I decided to film this free tutorial for women who haven't the time to commit to a gym membership. As well as those who just want to try a daily circuit they can incorporate into their current gym regime and busy lives being fabulous independent women.
This is a 7 day home workout plan that targets your body from head to toe. It ends with a fun dance workout on day 7; Fitness doesn't have to be all sweat and tears(hopefully no tears). You can have fun and enjoy your body whilst you improve your health.
So, i hope you enjoy this workout series. Please share and comment any feedback!
Most Importantly, remember,whatever your shape, age or physical ability you are beautiful; once you accept you are unique and special! This workout series is merely to make you more confident and give you better control of your own body. Think it, Believe it and you will achieve it!

Diet is also key; so click here for a free diet plan and Supplement suggestions from Pro-10
Still undecided whether to try this?? Click and read this post on how to get motivated!!!!




Here we go!
I understand everyone is different levels; so if you are a beginner follow this suggested plan of rounds/circuits to complete. If your fitness is more advanced skip to minimum 3 rounds


Week 1 aim for 1/2 rounds
Week 2 aim for 2/3 rounds
week 3-4 aim for 3/4 rounds
week 5-8 aim for 4/5 rounds

Try to decrease your rest time the fitter you become.
This is with 45s- 90s rest.
Monday 90s rest
Tuesday- 75s rest
wednesday- 60s rest
Thurs-Saturday- 45s rest

Here are the workouts videos

Monday:
30 squats, 20 mountain climbers, 20 squats, 40 mountain climbers, 20 lunges, 30 high knees on the spot, 20 crunches, 15 leg raises, 10 sit ups, plank for 1 minute






Tuesday:
30 star jumps, 15 press ups, 50 mountain climbers, 40 russian twists, 20 crunches, 20 sit ups, 15 leg raises, 15 hip raises, 30 kneeling alternating punches





Wednesday:
10 squats, 10 burpees, 20/20 donkey kick backs, 20 hip bridge, 20 crunches, 20 leg raises, 30 mountain climbers, 10 star jumps




Thursday:
20 star jumps, 10 jumping squats, 20 squats, 30 mountain climbers 10 sit ups, 10 crunches, plank for 1 minute, 30 russian twists, 30 hip bridge






Friday:
30 squats, 10 press ups, 10 sit ups, 10 press ups, 10 sit ups, 10 press ups, 10 leg raises, 15 press ups, 20 mountain climbers, 15 press ups, 20/20 donkey kick backs





Saturday:
10 crunches, 10 leg raises, 10 sit ups, 20 Russian twists 20 alternating kneeling punches, 10 hip raises, 15/15 single arm crunches, 30 bicycle kicks, 40 kneeling long punches, 1 min plank.



Sunday Funday:

This is a 3 part video where you can dance along with the Rainbow City girls and boys. The last video is a fun Dance style Abs workout 
Part 1...











Part 2....





Finally the abs workout!!










That's the end... Remember this is only one week. Fitness is a lifestyle so aim to continue this plan for 8 weeks; you can even mix it up or add more reps.

This Workout was filmed at Rainbow City Yoga & Fitness retreat, Portugal; Check it out here
www.facebook.com/rainbowcity123

Want more workouts?
There are even more female focused videos in the playlist below... check it out and like/subscribe to my channel


http://www.youtube.com/playlist?list=PLWOWU7rETdMZMnSH3iz7VDedGbcdCoq_W

So good luck on your fitness journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.



Antoine Fitness Model
Www.youtube.com/antoinefitnessmodel
www.antoinefitnessmodel.blogspot.com
@6packworkouts
@AntoineSpeakson

Wednesday, 1 October 2014

How to use an Abs Roller?

Abs Roller: This is a great and small little piece of equipment. It works your abs and your arms. It can be used at the gym or in your home. It can fit in a draw or your bag. It is powered simply by your will power! Check out my video on how to use it effectively


Click below for a wheel you can purchase


Ab Roller Wheel with Extra Thick Knee Pad Mat and Comfort Foam Handles, Black - Dual, Double Pro Abdominal Exercise Wheel - Great Fitness Workout for Abs

FYI if you have pre existing back injuries an abs roller may not be the best piece of kit for you to use. Try using a bosal ball first and then move down into a abs roller when your back has recovered.

Workout

4x roll out, roll in, roll to the middle, 1 press ups, roll out, roll middle, one press up, roll middle

4x12/12/12 roll to the centre, to the left, to the right


Advanced workout- not for people with bad backs

4x10 standing position and then roll out

Here is a video on how to use correct form and some workouts to try




So good luck on your fitness journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.



Antoine Fitness Model
Www.youtube.com/antoinefitnessmodel
www.antoinefitnessmodel.blogspot.com
@6packworkouts
@AntoineSpeakson