19 May

Swimsuit Shape Up 4-Women

Swimsuit season is right around the corner and there is still time to get that sexy bikini body if you start right now.  Here is a simple 4-weeks to sexy slim program you can do at home and all you need is a stability ball, some hand weights, and a desire to get fit.   
For fast results combine this with 20-minutes of cardio 6 days a week and our delicious eating plan called Jumpstart found at The Belly Fit Club.  You will be amazed how fast your body will change and how easy it really can be when you train smart.  

 Shape Up in Seven

 

For a detailed description of each exercise join TBFC LIVE.  It’s easy!  Sign up here  and you will have full access to all of Ryan’s and Kristie’s favorite recipes and workouts.   ❤

12 May

Flat Belly Please! :)

A flat stomach and sculpted 6-pack are only a few moves away! Working all areas of your abs as well as your back will help tighten your core and pull in your waist. Challenge your body with a mix of cardio and core exercises and blast your abs to perfection.

0:00-2:00-Warm up on your  treadmill, bike, or elliptical at a pace that is comfortable for you.

2:00-3:00-Med Ball Twist: twist side to side. 

 3:00-4:00-Push-Ups: on your knees or on your toes. Do what you can for 1-minute. 

 

4:00-6:00-Cardio: Take the incline, speed, or resistance up one level. 

6:00-7:00-Side Plank: hold for 30-seconds on each side.

8:00-9:00-Oblique Crunch: do 30-seconds on each side.

 

9:00-10:00-Cardio: Take the incline, speed, or resistance up one level. 

10:00-11:00-Hand Walk: start with the ball under your thighs and walk your hands forward until the ball is under your shins and than return and repeat. 

 

 

 11:00-12:00-Back Extensions 

12:00-13:00-Cardio: Take the incline, speed, or resistance up one level.

13:00-14:00-Spinal Balance: hold each side for 30-seconds 

 

14:00-15:00-ABC’s: write the alphabet with your feet A-Z.  

 

 

 15:00-16:00-Cardio: Take the incline, speed, or resistance up one level.

16:00-17:00-Leg Switches: switch legs for 1-minute.  

 

17:00-19:00-The Plank:hold for as long as you can. 🙂

19:00-20:00-Cardio: Cool Down

You can also workout with me LIVE Monday – Saturday here———-> LIVE WITH KRISTIE! 

29 Jul

Back to School F I T N E S S!

It’s hard to believe that school will be back in session soon yet here in Utah it’s only 4-weeks away. If you have children heading off to college you’re going to love this!

Between classes, studying, and partying—not necessarily in that order—most college students don’t feel like they have time to walk 10 minutes to the campus gym, let alone work up a good sweat.

Great fitness equipment doesn’t have to take up a lot of space. In fact, these three compact and lightweight products can fit into any locker, backpack, and dorm room.  A small foot print with BIG results! www.fitball.com

I’ll be posting ideas in honor of “Back to School” month that will keep you fit and healthy all year. 

Workout one:

High Knees, Mountain Climbers, a jump rope, or anything that tickles your fancy that will blast calories for 1-2-minutes is 👍🏼 awesome…you can even run up and down the stairs if you have some close by. 

Next grab our FitBALL Tube with Handles and blast out some deep squats to burn a lot of calories and work the lower body. Do this for 1-minute. 

Back to whatever cardio you choose for 1-2 minutes. (Use your cell phone as a timer)

To make the most out of a simple push-up, use the balance disc. This will increase the strength in your upper body AND your core. Go for a full minute. Start on your knees and work up to your toes. 

Repeat from the top 2-3 more times for a great 15-20 minute total body workout. 

Destress afterwards with our Stress Buster Ball!  This is great to grip, use behind your next, under your calf, and other areas that are feeling a little tight or tense. 

Dorm life doesn’t have to be a doom. For little or no money, the single room that multitasks as a bedroom, study, kitchen and lounge can also become your own personal gym. Leave college weight gain at the door. In just a few minutes a day, you’ll see a toned, healthy, and relaxed body and mind. What better way to experience college life?

Back to School Exercise Chart

Back to school exercise descriptions

FITNESS EQUIPMENT CAN BE PURCHASED AT FitBALL USA! 
Back To School Kit

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