BODY SCULPTING WORKOUTS. This fat incinerating body sculpting workout combines warm-up, cardio, toning, cool down. From the beginner to Intermediate and lastly to advanced with just simple, non-complicated equipment such as light hand weights.
Obviously you want to know what is it?
Let’s start with the beginning.
REMEMBER: If other people can do it, YOU CAN DO IT too!
STOP FINDING EXCUSES, as Arnold said here
All you need to start is will and determination.
Are you ready for a 15-minute fat incinerating workout?
Start to warm the body from the top. Have background music on to energise you into moving, not sleeping.
Put yourself into a relaxing position, spread the legs a bit wider than the shoulders.
Bend the head to the right side looking over the shoulder 5 times.
Bend the head to the left side, look over the shoulder 5 times.
Bend the head back slowly and then come back in the straight line with the spine 5 times.
Bend the head into your chest, up and down, shoulders relaxed 5 times.
From this position with the head down start to rotate the head clockwise on the right side 5 times.
From this position with the head down start to rotate the head clockwise on the left side 5 times.
Start rotating the shoulders backwards 5 times – better to do with the weights. Eg 2 x 2kg, one in each hand.
Rotating the shoulders in front 5 times.
Shake the legs.
Hands in front of you as you hold a ball, and start rotating from the right to the left 10 times.
From this position, the right-hand goes over the head on the left side and the left-hand goes over the right side 10 times. Relax and shake the legs.
Bend the arms and lift the opposite knee. Right arm with left knee and left arm with right knee 10 times.
As the legs are still spread apart, put the hands a little bit above the knee and mime as you are sitting down on the chair 10 times.
From this position, turn your right toes into the forward position and start to balance the body on the right side then come back in the straight posture 10 times.
Same on the left side 10 times.
Spread the legs furthermore and bend towards until you reach the floor with the hands. Shake the head a few times.
Sit on the floor straighten the feet, try to reach your toes with your hands. but if you can’t, don’t get down to breaking your back, just remain where you are.
With the hands straightened forward try to breathe and lift your shoulders up until you count to 5 then release repeat 10 times.
On the right side, bend the left knee and the right leg lift it up at 90 degrees pushing out with your heal 10 times. This is a very good exercise that straightens your muscles and reduces your hips. Relax.
On the same side, lift up the right leg at 90 degrees 10 times. Relax.
Still, on the right side, bend the right knee the same as the left one and lift up the bent leg at 90 degrees 10 times. Relax.
Turn on the left side, bend the right knee and lift up the left leg at 90 degrees pushing out with your heal 10 times. Relax. This will stretch the ligaments and leg muscles.
On the same side, lift the left leg at 90 degrees 10 times. Relax
On the left side, bend the left knee to be the same as the right leg and lift up the left leg at 90 degrees 10 times. Relax.
Laying totally on the back, try lifting both legs up as much as you can above the head 5-10 times.
Turn on the belly, push yourself up a bit staying in the plank pose, on the hands with the legs slightly apart – the same as your shoulders. SPINE should be in a straight line.
REMEMBER! 10-20 breaths. Relax.
As you come down slowly from this position with the straight hands pointed forth, push the but backwards as to sit on it.
Bring the hands next to your knees and head inside as in the picture. Some of us know it as a child pose/Balasana. Relax. 30x breath.
This is it!
I would love to hear and read your thoughts and experiences relating to women’s fitness workouts. Let me know what you think, please by leaving a comment below.