Workouts and Fitness Routines

Calming Yoga Poses for Stress Relief

Kai Wheeler (Website, Tumblr, Youtube)

Bosu Ball Exercises

Mountain Climber Works: Abs, legs, back, arms 1. Start in a push-up position, hands flat on the floor and below your shoulders, legs extended behind you. Your body should be straight. 2. Bend your right leg and bring it in toward your chest, then straighten it and return to starting position. Repeat with your left leg. Alternating legs, slowly do as many as you can for 60 seconds, making sure to keep your hips and butt low. Torso Twist Works: Abs, shoulders, thighs 1. Stand with your legs about a foot apart. Lift your arms out to your sides and bend them at the elbows so that your fists are next to your ear. 2. Lift your left knee to right elbow as you twist your torso. Return to position 1. Repeat for 30 seconds, then switch sides and repeat. Plié Press for toned stomach (by Kelly Rowland) You will need: Free weights 1. Stand with feet wide, toes turned out. Hold a weight in each hand in front of you, palms facing away from you. Bend your knees. 2. Rise up as you curl the weights to your shoulders; rotate to the right as you turn your palms away from you and press the weights overhead. Return to starting position. Repeat, twisting to the left to complete 1 rep. (Recommended: 3 sets, 6 reps) Back Attack (by Kelly Rowland) You will need: Free weights 1. Stand with your right leg extended behind you, toes on the floor. Hold a weight in each hand and extend your arms at a 45-degree angle from your shoulders, left arm over right and palms facing each other. 2. Lift your right leg as you raise your left arm overhead and bring your right arm out to your side. Return to starting position and repeat. Repeat on opposite side to complete 1 set. (Recommended: 3 sets, 10 reps) Tri-Core Toner (by Kelly Rowland) You will need: – 1. Get in plank position with feet hip-width apart and your shoulders over your wrists. Move your right hand about a foot in front of you. 2. Bring your left hand beside it. 3. Walk your hands back to starting position. Do half the number of reps. Now keep your arms in starting position and bend your elbows straight back; push up to starting position. Complete the last half of reps. (Recommended: 3 sets, 20 reps) Decline Twist (by Kelly Rowland) You will need: – 1. Sit up tall with your knees bent and your feet on the floor. Extend your arms at shoulder height in front of you, palms facing the floor. 2. Hinge back from your hips as you rotate your shoulders to the right and reach your right arm behind you. Return to starting position and repeat in opposite direction to complete 1 rep. (Recommended: 3 sets, 10 reps)

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Best upper body dumbbell exercises

Do this circuit twice a week with as little rest as possible between the moves; repeat once or twice. You’ll need a pair of 2-5 lb weights.

1. Bear Jumps 40 secs

2. Overhead Triceps Extension With ISO Squat & Heel Raise 15 reps

3. Side Shuffle Russian Lift Jump 40 secs

4. Single Leg Triceps Dip 20 reps

5 Burn-Out Punches Jump Turn 40 secs

6. Put Down Jump Over Overhead Press 10 reps

7. Skip Rope 60 secs

8. Bent Over Rear Fly To Power Sumo Press 10 reps

Here is your #30daybuttlift Challenge! Download it, print it out, and invite all your friends, family, and co-workers to do this with you. Super easy to get started, but you will totally see the benefits as you progress!

Please REBLOG this! I want everyone to do this together! It’ll be fun :)

Love you!

In case you dont knwo what the moves are, here are links to pics of each one: 

Plank      Air Squat     Tricep Dips     Lunge With Hold     Superman