TONE IT UP Tuesday: From Head to Toe!!

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In response to popular request, this edition of TONE IT UP Tuesday is hooking you up with a super-basic example of a full-body workout.  A video workout guide is in the works as well.  My video workouts have not yet launched, but they've not been forgotten! They're coming.  Here's your guide for now, leave any questions in the comment section and they'll be answered asap!

roxyB Full Body Basic:

Jumping Jacks
Wide Leg Squats

Chest Fly

Bicep curl to Shoulder Press

Step Ups

Bent over Back Row

Lateral Delt Raises

Walking Lunges

Tricep Dips

Oblique Bends

Crunches

The idea here is to keep your heart rate elevated throughout the entire workout.  Do each exercise for 45 seconds before moving on to the next one. Complete the full list of exercises with no rest.  Focus on breathing through each exercise and holding correct form! Once you have completed the circuit, take a quick drink of water (and up to 60 seconds of rest) and then repeat.  Do the same thing for a third set.  You should have labored breathing.  You should be sweating.  Your muscles should be big time fatigued.  That's what it feels like to pump up that metabolism, tone those muscles, and strengthen your heart/lungs!  

*bonus tip*

Give yourself at least 48 hours of musculoskeletal recovery time before repeating the same workout.  Work some cardio in (jog, walk, cycle, whatev...) on the day in between your workouts to keep the calorie-burnage going AND to assist in working out muscle soreness! Annnd,remember to re-fuel your body after a workout!

TONE IT UP!! 

-Peace. Health. RoxyB

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TONE IT UP Tuesday: Back Row

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Although women are infamous for being super-weak in the upper-back department, this exercise is insanely beneficial for both men & women alike!  The Back Row's major benefit is in strengthening the rhomboids, which help hold the shoulders back for great posture!  And... improved posture = improved muscle/joint health!  Bad posture can wreak havoc on all of your joints by putting unnecessary forces on them.  The Back Row is a great way to get on the road to flawless posture!  (Your reflection will benefit too!  Good posture not only improves musculoskeletal health, but creates a longer, leaner appearance.  Yes, please!)

Make these moves a staple in your workouts.  Remember, you should work any particular muscle group 2-3 days a week to see the benefits you're looking for... same goes here!  These are a super-cinch to add into any full body workout routine!

Happy Toning!!

-Peace. Health. RoxyB!!

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TONE IT UP Tuesday: Step Ups!!

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When I think "tone," I think beautiful, strong, swimsuit-worthy legs.  Thus today's exercise is the great & mighty Step Up!  I'm sure you've done step-ups before, but this version is a little different than your throwback 80's aerobics 12-inch step up.   This simple, yet challenging, move targets the hamstrings & glutes to give you that rear-view you've always wanted and incorporates the quads, calves, and supporting muscles as well!  My favorite part?  You don't need one bit of equipment.  Just your body, some water, and a kitchen chair!

 Step Ups

1. Stand tall about 6 inches away and facing your "step" with feet shoulder width apart, shoulders back, and core activated.
2. Place entire right foot (no heel hanging off the edge!) on step and step up.  (Be sure your knee does not wobble in or out.  Work hard to keep it perfectly aligned with your ankle and hip the whole way up and the whole way down!  
3. Tap your left toe on the step and then lower it back down to starting position.  Control your body as you lower, don't just drop to the ground.
4. Repeat for a count of 15 with your right leg before switching to your left. (Yes, it SHOULD be burning by the end of your set!)
5. Now switch legs and repeat 15 times.

*Take a little breather, grab a sip of water and do the whole thing again until you have completed 3 full sets on each leg.

Remember: Keep your core engaged throughout the entirety of ANY exercise routine.  This helps strengthen your core in a way that tightens the entire abdominal region, AND helps to protect your spine from exercise-related injury!

Now...get to steppin'!!

-RoxyB

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TONE IT UP Tuesday: The Push-up!!

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The push-up is seriously one of THE greatest upper body/core exercises in existence.  I swear by it.  It's been a staple in my workouts since I can remember!  What's not to love about a move that tones & strengthens your bis, tris, chest, upper back, AND core??  Um...how about NADA!

So...think you can't do a push-up?  Fear not.  It still counts when you do them from your knees.  It just takes some of the pressure off your core...which you might need to start with!  Want to tone up your upper body?  Adopt pre-sleep pushups as part of your bedtime routine!
 Take the PSP challenge...

Do 20 push-ups every single night before you go to bed!  Do them from your knees if you must.  If you can't complete 20, just do your best and work up to 20!  A few is better than none!

Remember Proper Form...SO important!!

• Keep your tummy tight & belly button pulled in toward your spine!
• Don't let your back droop! Keep your body straight.
• Keep your shoulders over your hands and lower your CHEST toward the ground (not your nose...this causes stress on the neck/shoulders!)
• Keep shoulders down & back! {"tuck your shoulder blades into back pockets"}
• Relax your neck
• BREATHE!!

Now. Start tonight, and get your PSP on!

Happy Toning!

-Peace. Health. RoxyB!!

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Tone It Up!! {Lunge Edition}

So...as I've mentioned before, the lunge is THE BOMB.  If you don't do it, umm....you should start :)   Lunges are a super-efficient lower-body toning exercise.  Did you know that you can target specific muscles in your lower body by slightly tweaking your lunge form?

LONG STEP LUNGE- The longer step you take, the more work your glutes and hamstrings are doing.  This helps to perk up those buns and tighten up those hammys.  Sound good?  Yes...I agree :)

90-90 LUNGE- Lunge next to a mirror.  Be sure there is a 90 degree angle @ both hips and both knees. This form puts the heaviest load on your quads.  Stock up on 90-90s and you'll attain that beautiful toned thigh you've always wanted :)  

-Peace. Health. RoxyB!!

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