Interval Training for Women

Do this sprint interval workout using your cardio of choice.




1 Warm up at an easy pace for 5 to 10 minutes until your muscles feel loose and you break a light sweat.

2 Crank up to a sprint pace (an 8 to 9 on a scale of 1 to 10) for 10 seconds.

3 Ease back to a jog (about a 6) for 30 seconds.

4 Repeat for 15 to 25 minutes.

5 Cool down for 5 to 10 minutes.





Each week, increase the length of the sprint by 5 seconds until you're doing 30-second sprints and 30-second recoveries. Each week, add 5 seconds to both the sprint and the jog until you're doing a full minute of each. "Just be sure not to increase the length of the sprint if you can't maintain the intensity. When you can't go faster, make the workout harder by adjusting the incline or resistance," says workout creator Scott H. Mendelson.
Read more...

16 Week Video Training to Six Pack Abs. Week 3

Ok... Week 3 begins. This training is the next step towards toning your abs that, as you might have noticed have already started building. Depending on what you eat, you might not be able to see them, but you surely feel that you've lost about 1/2 - 1 inch off your waistline. This workout will take you to the next stage of ab-toughness.

NOTE: You can still view the week 2 at 16 week training to six pack abs. Week 2

Instructions for Week 3.

1. All exercises are in Supersets (Perform exercise 1a, then immediately switch over to 1b, and then take the recommended rest time).
2. Repeat to the total of the recommended sets, before moving to the next superset.
3. Perform this workout 3 times in week 1
Recommended Worktime, Rest Time and Sets

1. Beginners [Most of you fall in this cateogry]
• 20 seconds work-time
• 20 seconds break
• 2 - 3 sets for each super set

2. Intermediate
• 25 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset

3. Advanced
• 30 - 45 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset.

Following are the workouts for week 2.

1A: Elevated Pushups
1b: Jump Squats
2A: Chin Ups
2B: Alternating Split Squat Jump
3A: Arnold Press
3B: Step up
4A: Band Row
4B: Hamstring curl
5A: Toe Touch
5B: Plank

How to Optimize for BEST RESULTS
Perform Cardio training right after this workout, as per the following schedule

1. Sprint for 20 Seconds
2. Walk for 30 Seconds

Repeat for 6 rounds

Perform 3x for week 1.

Best of Luck!!!!!!

Read more...

Dance Yourself into Shape

To get into tour-ready shape, Britney headed to renowned choreographer Jamie King, who's also worked with Madonna, Rihanna, and other superstars who put on sweat-worthy shows. But while you probably can't hire King for your own personal routine, you can work out to his DVD, Rock Your Body (Good Times Video, $14.99), which features a short workout and how-to moves for a hip-hop routine.

Rock Your Body isn't a traditional workout video, so some of its styling is kind of rough (King says "go left" when he's moving right, for example, since he's facing you). Still, you'll really feel your abs and core engage as you learn the steps.

"All dance moves begin at the core," Van Daff says. "You can't shake, squat, bend, twirl, gyrate or any other dance related movement without a strong core."

And not only is dancing incredibly effective physical exercise, but few activities beat it as a feel-good mood lifter. "It's easy to lose focus and attention to the length of time and physical intensity while dancing," Van Daff says. "Therefore, you're likely to burn more calories dancing than, say, walking on a treadmill, and you'll also perform more muscle endurance activity via squatting, striding, and bending than you will during a typical gym circuit."

Believe it, girls: It might be time to trade your running shoes for dancing shoes.

Read more...

The Britney Spears Workout: How She Got Her Body Back

How did Britney Spears lose the baby weight and get back in shape for her Circus tour? Surprise, surprise: Dancing helped her lose weight, tone up, and get her famous abs back. Here's how you can dance your way to a fitter figure, too.

Britney Spears' Workout

You've seen the promos all over the Web and TV: Britney Spears in full regalia for her Circus tour, prancing around in sexy ringleader, dancer, and gymnast getups, twisting, turning, and flipping her legs to sharply choreographed hip-hop moves. But one thing those costumes can't hide is Britney's athletic yet curvy body -- basically, the kind of shape we all strive for. Is that what dancing can do for us? Absolutely, says Dave Van Daff, Senior Director of Education & Development for Bally Total Fitness.

"Most dancing is a high-intensity cardiovascular workout encompassing constant, rhythmical movements for extended periods of time," Van Daff explains. "Therefore, it burns high amounts of calories and body fat."

Not only that, but "hip-hop especially requires explosive and powerful plyometric movements that develop strength, endurance, and flexibility," Van Daff says. Think jumping, skipping, hopping, and other two-feet-off-the-ground types of exercise. These high-intensity moves burn fat, build muscle, and increase bone density.

Moreover, Britney also lifts weights and runs, according to her Web site, which enhance her endurance, coordination, stability, and fluidity of movement, not to mention decrease the odds of injury.

Read more...

16 Week Video Training to 6 Pack of ABs WEEK 2

Congratulations!!! You made it through week one! You just took one ofthe 16 steps to your GREAT achievement! Well, now it's time you take the week two.

Just a little recap for those who've not attended the week one
If you're new to this course, You might wanna go back and attend week one

http://abbusters.blogspot.com/2009/03/16-week-video-training-to-6-pack-of-abs.html

WEEK 2...Preparing for Intense Abs.

So in this week, you're preparing your abs, to go for the intense workouts. Not only you're preparing for your abs, but also your back and lower ab muscles. You're going to have a tough time ahead, and surely, you'll need preparation.

Schedule





So here's the schedule
1. All exercises are in Supersets (Perform exercise 1a, then immediately switch over to 1b, and then take the recommended rest time).
2. Repeat to the total of the recommended sets, before moving to the next superset.
3. Perform this workout 3 times in week 1
Recommended Worktime, Rest Time and Sets
1. Beginners [Most of you fall in this cateogry]
• 15 seconds worktime
• 35 seconds break
• 2 sets for each superset
2. Intermediate
• 20 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset
3. Advanced
• 30 seconds worktime
• 30 seconds break in between supersets
• 3 sets for each superset.
Workouts

So as seen in the following, week 2 is a bit intense from week one. A little bit intense only. We have added 2 more workouts in week 2, and changed the routine from week one. Ripped Abs workouts, Lower Abs, Back and Waist and Calf has been added. Now you might be asking.. ripped abs makes sense, lower abs, back and waist workouts make sense.. Why calf? Well, as i said before, some workouts are major, the other are supporting. Supporting workouts are important as they are meant to build stamina for tougher routines.
Following are the workouts for week 2.

1A: Pull Ups
1b: Jump Squats
2A: Push Ups
2B: Squat and Press
3A: Bent Over Row
3B: Hip Bridge
4A: Shoulder Press
4B: Calf Raise
5A: Bicycle Kick
5B: Plank

How to Optimize for BEST RESULTS
Perform Cardio training right after this workout, as per the following schedule

1. Sprint for 20 Seconds
2. Walk for 30 Seconds

Repeat for 6 rounds

Perform 3x for week 1.

Best of Luck!!!

Read more...