30 Minutes To A New You – Exercise Routine #1

October 6

30 Minutes to a New You

Are you inspired to get in shape and motivated to get started? Okay ladies, I hear you loud and clear! Many of you have been writing to say that you’re ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30 Minutes to a New You exercise program to get you started.


Note beside each—I have included the number of reps and sets that I recommend for best results. Also, included after each exercise is a challenge for you to take that exercise to the next level.
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Remember: Before you begin any exercise program, you should consult your physician.

 

What you will need:
* An exercise mat.
* 3, 5, or 8 pound weights for working out.
* Plenty of water to keep you hydrated during your workout.
* You’ll also need a pair of good shoes or sneakers. Make sure they fit well and that your feet are not cramped but also are not slipping around inside the shoe. If your feet hurt, your workout will suffer.

First off, start by warming up your muscles. You can do this by just moving around, making the bed, jogging in place, or jumping rope. Then you need to stretch your muscles for at least 3 minutes, paying special attention to your breathing. Allow your body to get plenty of oxygen.

Fitness4Her encourages incorporating the Pilates principle of “Engaging the Core” into “ALL” Exercises. Engaging the core means to suck in your stomach by pulling in your core. In effect you draw your belly button into your spine, which contracts the transverse abdominals. The trans abs are the muscles that help to strengthen your back and give you a tighter, slimmer waist.

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Exercise #1

Let’s get started with the King of all exercises—the Squat. In addition to stressing the front thigh muscles, this exercise is effective for total body development.

Squat—3 Sets, 15-20 Reps

Beginning with your feet shoulder width apart, place your hands on your hips, lift your chest and draw your shoulders down your back, pull your navel inward to engage your core muscles. Inhale as you lower your hips down to the squat position. Now exhale as you stand back up. Push your heels into the floor as you straighten to a standing position.

Take it to the next level by adding weights as shown in the picture or a tricep kickback.

Womens Fitness Squat

Squat

Photos: In this photo the lady is shown with two dumbbells, which you can use to advance this exercise.

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Exercise #2

This exercise, the Reverse Fly, is great for the rear shoulder muscles and back. Doing these exercises will give you that sexy look, when you dare to go backless this holiday season.

Reverse Fly—3 Sets, 15-20 Reps

Standing with your feet hips width apart, a weight in one hand and your other hand resting on your thigh, slightly hinge on the hips keeping spine long, shoulders reaching down your back, and abdominals engaged. Inhale, bring the arm into the centerline of your body, exhale lift the arm to the side. Repeat on other side.

Take it to the next level by working both arms at the same time.

Womens Fitness Reverse Fly

Reverse Fly

Photos: In this photo, we show the lady advancing this exercise by lying on a ball. The instability of the ball causes the muscles to work harder as she struggles to balance while doing this exercise.

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Exercise #3

This next exercise, the Hammer Curl, works your bicep and forearm muscles. Doing these exercises will strengthen your arms and give them a nice sculpted appearance.

Hammer Curl—3 Sets 15-20 Reps
Standing with your feet hips width apart, stomach drawn in, pelvis tucked under so your tailbone points down to the ground, slightly bend your knees keeping your chest lifted, shoulders held down your back and weights in both hands with arms held at your sides, elbows at the waistline and wrists pointing inward towards your body. Breathe in, exhale and flex both elbows by bringing both hands to your shoulders and inhale as you extend your arms back to your sides. Alternate and repeat.

Take it to the next level by adding heavier weights and/or adding a side lunge, alternating legs. Last set pulse for 10 counts.

Womens Fitness Hammer Curl

Hammer Curl

Photos: In this photo, we show the lady curling both arms simultaneously, you can also alternate arms for variety.

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Exercise #4

This exercise, the Shoulder Press, helps to strengthen your deltoid and tricep muscles. Working these muscles gives you overall strength including your abs, obliques and your back.

Shoulder Press—3 Sets, 15-20 Reps

Standing with your feet shoulder width apart, stomach drawn in, your pelvis tucked under so that your tailbone points down to the ground, slightly bend your knees keeping your chest lifted, shoulders held down your back and weights in both hands with hands held at shoulder level, wrists pointing away from body. Breathe in, exhale press hands up extending your arms over your head by straightening your elbows, inhale bringing the weights back to shoulder height. Keep your shoulder blades reaching down your back throughout the exercise and your arms upward.

Take it to the next level by adding a front lunge, alternating each leg. Last set pulse for 10 counts.

Womens Fitness Shoulder Press

Shoulder Press

Photos: In this photo, the lady is performing this exercise on the ball. Again, the instability of the ball will work different muscles including those in your calves and especially your core.

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Exercise #5

If you want to rid yourself of belly fat, or just want to tighten up your stomach muscles to improve your back muscles, then abs are an absolute must! When doing your abdominal crunch, remember the following: Keep your spine imprinted on the mat, your core engaged. No part of your body should be moving except your shoulders as you lift them off the mat. It is important that you concentrate on breathing throughout this exercise.

Abdominal Crunch—4 Sets, 15-20 Reps
Lying on your back on a mat, bend your knees and place your feet hips width apart. Place your fingertips behind your ears, keep your lower back pressing downward into the mat, your shoulder blades reaching down your back, draw your stomach in, navel drawn inward towards the spine and keep your chin level. Breathe in, exhale and roll your upper body off the mat keeping your chin tucked towards the chest, inhale and roll the upper body back down on the mat.

Take it to the next level by adding a twist to target the obliques—shoulder to knee. This will help to tighten your waistline and strengthen your back.

Womens Fitness Abdominal Crunch

Abdominal Crunch

Photos: In this photo, the lady is performing this exercise on a hard floor, I recommend using an exercise mat.

Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself on the back—you’ve just completed a full session of my 30 Minutes To A New You exercise program. Stretch your muscles for about 3 minutes following your exercise routine.

30 Minutes To A New You is based on 3 days of strength training workouts, like the exercises we just completed, and 3 fun days of aerobic activity, which can be any sort of physical activity that increases your heart rate for 30 minutes.

Tomorrow, we’ll hit the street for a nice long walk or bicycle ride for 30 minutes. But, even if you are stuck inside on a treadmill, aerobic activities can be lots of fun. Just remember to stay hydrated and stretch before and after exercising.

You know, exercise is wonderful for losing weight and staying healthy. But in order to get the most out of your workout routine, it is important that you get enough rest each day to rejuvenate your body and restore your strength. Diet, exercise and adequate rest are the foundation of a healthy and happy lifestyle.

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Would you like to be a fitness model for Fitness4Her?

 

I’m looking for fitness models of all sizes and shapes and would love to add your fabulous photo to my collection. All you have to do is send me a picture of you doing one of the “30 Minutes To A New You” exercises. Each month I will select different models for each new routine posted. This is a fun way to show off your modeling skills while helping others learn body-slimming exercise moves.

So, who’s going to be Fitness4Her’s Next Fitness Model?   Could it be you?

 

Click Here to view a list of “30 Minutes To A New You” upcoming exercises

Instructions for sending your photo:

Send in your photo using this form. Your photo should be in the form of a .JPG, .GIF or .PNG and be sized no more than 1024 KB then keep checking to see if this was your week to be featured!

We value your opinion.  Please post a comment.

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Posted In: Exercise

3 Comments

  1. Thanx for the compliment. I will start your exercises. I have all the equipment.
    I must just start with the exercizes.
    Thanx

  2. Nicoline Snyman on 10/05/2009 at 3:42 pm
  3. Thanks dear. Your inspiration really gets me going. I am already gyming but your exercises are really motivating. i am feeling energised to reach the target of being your exercise model though i am far from it right now and also 42 years old !

    Pratibha Chopra
    New Delhi

  4. pratchop43 on 10/24/2009 at 11:51 am
  5. I am really inspired by your site. all these exercising looks very promising. i have 2 sons one is 8 and the other is 4

  6. divekar_kirti on 11/12/2009 at 9:19 am