{"id":813,"date":"2014-02-24T06:00:22","date_gmt":"2014-02-24T13:00:22","guid":{"rendered":"http:\/\/thebellyfitclub.com\/wordpress\/?p=813"},"modified":"2015-03-16T08:44:43","modified_gmt":"2015-03-16T14:44:43","slug":"sexy-by-summer-week-two","status":"publish","type":"post","link":"http:\/\/thebellyfitclub.com\/wordpress\/sexy-by-summer-week-two\/","title":{"rendered":"Sexy by Summer {week two} \u2764"},"content":{"rendered":"

 Here is your program for March 23rd-29th.<\/p>\n

The workout program below is to be done on alternate days. You may do cardio and\/or the YOGA video workout on the other days.<\/p>\n

Put your all into each movement.  Once you have the form down use as much weight as possible according to your fitness level. <\/p>\n

Day One<\/h1>\n

10-minutes Cardio (1 minute super hard followed by 1 minute recovery)<\/p>\n

CORE and BALANCE:<\/p>\n

1. Lunge to Reach (20-reps on each leg)<\/p>\n

\"D-0114\"<\/a> \"D-0116\"<\/a><\/p>\n

 <\/p>\n

2.  One Leg Glut Lift (20-reps on each leg)<\/p>\n

\"D-0053\"<\/a> \"D-0054\"<\/a><\/p>\n

 <\/p>\n

3. Slide Lunge (20-reps on each leg)<\/p>\n

\"D-0012\"<\/a> \"D-0015\"<\/a><\/p>\n

4. Side Plank with Shoulder Press (10 reps on each side)<\/p>\n

\"D-0060\"<\/a> \"D-0062\"<\/a><\/p>\n

Repeat this cycle (cardio and strength) 1-3 times according to the “Weight Training Workout Parameters for Weight Loss<\/a>” fitness parameters.<\/p>\n

 Day Three<\/h1>\n

10-minutes Cardio (1 minute super hard followed by 1 minute recovery)<\/p>\n

STRENGTH and STABILITY<\/p>\n

1) 2-way lunge (20 reps each leg) and follow with Scissors for 1-minute<\/p>\n

\"D-0026\"<\/a>\"D-0028\"<\/a><\/p>\n

2) Squats with weight (20 reps) and follow with Squat Jumps for 1-minute<\/p>\n

\"D-0112\"<\/a><\/p>\n

3) Balancing Dead Lift (15 reps each leg)<\/p>\n

\"D-0077\"<\/a>\"D-0078\"<\/a><\/p>\n

 <\/p>\n

4. Knee Tuck for 1-minute and follow with 10 push-ups. <\/p>\n

\"D-0070\"<\/p>\n

\"D-0071\"<\/a><\/p>\n

 <\/p>\n

Repeat this cycle (cardio and strength) 1-3 times according to the “Weight Training Workout Parameters for Weight Loss” fitness parameters.<\/p>\n

 <\/p>\n

Day Five<\/h1>\n

10-minutes Cardio (1 minute super hard followed by 1 minute recovery)<\/p>\n

POWER<\/p>\n

1) Plank (hold for 1-2 minutes)<\/p>\n

\"D-oo56\"<\/a><\/p>\n

2) Burpees for 1-minute<\/p>\n

\"Burpee1-1\"<\/a> \"Burpee2\"<\/a> \"Burpee3\"<\/a><\/p>\n

\"Burpee2\"<\/a> \"Burpee4\"<\/a>3) Med Ball Twist with Bicycle 30 reps<\/p>\n

\"D-0067\"<\/a>\"D-0068\"<\/a><\/p>\n

4) Alternating Push Up to Side Plank (10 on each side) <\/p>\n

\"Push<\/a> \"Pushup2yellow\"<\/a> \"Side<\/a><\/p>\n

5) ABC’s<\/p>\n

\"D-0074\"<\/a><\/p>\n

Repeat this cycle (cardio and strength) 1-3 times according to the “Weight Training Workout Parameters for Weight Loss” fitness parameters.<\/p>\n

 If you have any questions please post below in the comment box or on the LIVE chat.  I will answer all of your questions there. If you need a video of any of these exercises please ask on the TBFC private page on FACEBOOK<\/a> and I will post one for you there.   <\/p>\n

\u2764 Kristie Belliston<\/address>\n
NASM cpt, AFAA cpt, NFRA cpt,<\/address>\n
YOGAfit certified, KICKBOXING certified<\/address>\n
WFS (Womens Fitness Specialist)<\/address>\n","protected":false},"excerpt":{"rendered":"

 Here is your program for March 23rd-29th. The workout program below is to be done on alternate days. You may do cardio and\/or the YOGA video workout on the […]<\/p>\n","protected":false},"author":2,"featured_media":834,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[170],"tags":[],"_links":{"self":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/813"}],"collection":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/comments?post=813"}],"version-history":[{"count":0,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/813\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media\/834"}],"wp:attachment":[{"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media?parent=813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/categories?post=813"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/tags?post=813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}