Wednesday Workout Blog Hop 5/25 with linky

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl.

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Wednesday Workout Blog Hop 5/18 with linky

<a href="http://aprilsfitnessworld.blogspot.com/2011/05/wednesday-workout-blog-hop-518-with.html"target="_blank"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipnPweIAcW60uhRwnnswnisGzbnQDTrW59lRfV-rPcIDgt3wweehsw-6AqeOH1aZ7E8mWJuhAS0q6sUDgpl3glFTf9lCSUCT8cyVLe5LeQotwAo5ZWwuC5CoV_sfZN8iTCEksSEMZle2s/s1600/wedworkoutbloghopbutton.jpg"border="0"alt="Wednesdayworkoutbloghop"></a>

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl.

Sorry for the late post.

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Wednesday Workout Blog Hop 5/11 with linky

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl.

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Wednesday Workout Blog Hop {with Linky}

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Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl

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Wednesday Workout Blog Hop {with Linky}

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Wednesday Workout Blog Hop {with Linky}

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Wednesday Workout Blog Hop {with Linky}

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Wednesday Workout Blog Hop {with Linky} #8

<a href="http://aprilsfitnessworld.blogspot.com/" target="_blank"><img src="http://"border="0"alt="My Fitness World"></a>

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl

This is a workout blog hop for Wednesdays! You will receive workout tips, exercise ideas and healthy food ideas from My Fitness World , Lets Move It Mamma's & Living Smart Girl, plus work on your followers!!! Fitness and Health doesn't have to be boring or hard. It can be fun and enjoyable. Fitness is my life and I totally love it. I am a certified group fitness instructor through {NETA}. I teach 20 fitness classes a week and love every minute of it. 

HERE ARE THE RULES; Wait There Are NO Rules:

1. Follow My Fitness World, Lets Move It Mamma's & Living Smart Girl

2. Leave us a comment letting us know you follow so we can follow back.

3. Grab our button and post it up on your blog, linking back to our hop.

Leave your linky down below.

Tell us your favorite exercise and why?

Follow as many blogs as you like

And Have Fun!!!

Here is your Wednesday Workout Exercise:

 Pick Up Sticks

What you'll need:

 A mat

Targets: Abs, butt, hips, and quads

• Stand with feet hip-width apart, arms by sides.
• Lunge forward with right leg, bending right knee 90 degrees, left leg extended behind you, and reach right hand to ground beside right foot.
• Return to start, switch sides and repeat. MAKE IT HARDER: Jump up between lunges and switch legs in midair to alternate sides or take shorter steps and lunge faster.
• Do 10 reps per leg

This is a zero-equipment, no sneakers required, all energy-boosting cardio workout that tones from head to toe.

Its time to get those legs back into shape for Spring!!!

REMEMBER TO 
Eat a post-exercise snack
BY: Debbie Siebers @ Beachbody

Ideally, you should have used most of your stored glycogen to finish your workout. You now have a window between 15 minutes and one hour after exercise when your body is at its peak to absorb nutrients (up to four times better than at any other time). You want to eat a small snack during this period that is four parts carbohydrates to one part protein. The high carb content is because your body wants to replenish its glycogen stores as quickly as possible. This will speed up your recovery and make you less sore. A little protein kick starts muscle resynthesis as well. Keep this meal very light, under 300 calories, and it should allow you to recover and keep you from getting hungry until you eat a proper meal, two to three hours later.

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Wednesday Workout Blog Hop {with Linky} #7

<a href="http://aprilsfitnessworld.blogspot.com/" target="_blank"><img src="http://"border="0"alt="My Fitness World"></a>

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl

This is a workout blog hop for Wednesdays! You will receive workout tips, exercise ideas and healthy food ideas from My Fitness World , Lets Move It Mamma's & Living Smart Girl, plus work on your followers!!! Fitness and Health doesn't have to be boring or hard. It can be fun and enjoyable. Fitness is my life and I totally love it. I am a certified group fitness instructor through {NETA}. I teach 20 fitness classes a week and love every minute of it. 

HERE ARE THE RULES; Wait There Are NO Rules:

1. Follow My Fitness World, Lets Move It Mamma's & Living Smart Girl

2. Leave us a comment letting us know you follow so we can follow back.

3. Grab our button and post it up on your blog, linking back to our hop.

Leave your linky down below.

Tell us your favorite exercise and why?

Follow as many blogs as you like

And Have Fun!!!

Here is your Wednesday Workout Exercise:

Single - Leg Squats

Grab a 5 to 8 pound weight for this exercise or fill up a water bottle. Hold the weight between both hands, arms extended forward at the shoulder height; stand with feet hip-width apart. Raise your right leg directly in front of your right hip, keeping leg straight. Bend your left knee as deeply as you can, then straighten it agian. Do all reps {12} on one side, then switch sides and repeat {3x}.
This exercise works your legs & butt!!!

3 SETS OF 12 REPS EACH SIDE

Its time to get those legs back into shape for Spring!!!

REMEMBER TO 
Eat a post-exercise snack
BY: Debbie Siebers @ Beachbody

Ideally, you should have used most of your stored glycogen to finish your workout. You now have a window between 15 minutes and one hour after exercise when your body is at its peak to absorb nutrients (up to four times better than at any other time). You want to eat a small snack during this period that is four parts carbohydrates to one part protein. The high carb content is because your body wants to replenish its glycogen stores as quickly as possible. This will speed up your recovery and make you less sore. A little protein kick starts muscle resynthesis as well. Keep this meal very light, under 300 calories, and it should allow you to recover and keep you from getting hungry until you eat a proper meal, two to three hours later.

Wednesday Workout Blog Hop {with Linky} #6

<a href="http://aprilsfitnessworld.blogspot.com/" target="_blank"><img src="http://i163.photobucket.com/albums/t311/aprilmore_photos/bloghopbutton4.jpg"border="0"alt="My Fitness World"></a>

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl

This is a workout blog hop for Wednesdays! You will receive workout tips, exercise ideas and healthy food ideas from My Fitness World , Lets Move It Mamma's & Living Smart Girl, plus work on your followers!!! Fitness and Health doesn't have to be boring or hard. It can be fun and enjoyable. Fitness is my life and I totally love it. I am a certified group fitness instructor through {NETA}. I teach 11 fitness classs a week and love every minute of it. 

HERE ARE THE RULES:

1. Follow My Fitness World, Lets Move It Mamma's & Living Smart Girl

2. Leave us a comment letting us know you follow so we can follow back.

3. Grab our button and post it up on your blog, linking back to our hop.

Leave your linky down below.

Tell us your favorite exercise and why?

Follow as many blogs as you like

And Have Fun!!!

Here is your Wednesday workout exercise:

PLANKS

Begin on the ground balancing on forearms and toes, body forming a straight line from head to heels. Hold your 1st plank for a min. then rest. Come up into the plank again and hold for 1min, then rest. Last time come up into the plank and hold for 1min. then your done.

REMEMBER TO 
Eat a post-exercise snack
BY: Debbie Siebers @ Beachbody

Ideally, you should have used most of your stored glycogen to finish your workout. You now have a window between 15 minutes and one hour after exercise when your body is at its peak to absorb nutrients (up to four times better than at any other time). You want to eat a small snack during this period that is four parts carbohydrates to one part protein. The high carb content is because your body wants to replenish its glycogen stores as quickly as possible. This will speed up your recovery and make you less sore. A little protein kick starts muscle resynthesis as well. Keep this meal very light, under 300 calories, and it should allow you to recover and keep you from getting hungry until you eat a proper meal, two to three hours later.

Wednesday Workout Blog Hop {with Linky} #5

<a href="http://aprilsfitnessworld.blogspot.com/" target="_blank"><img src="http://i163.photobucket.com/albums/t311/aprilmore_photos/bloghopbutton4.jpg"border="0"alt="My Fitness World"></a>

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl

This is a workout blog hop for Wednesdays! You will receive workout tips, exercise ideas and healthy food ideas from My Fitness World , Lets Move It Mamma's & Living Smart Girl, plus work on your followers!!! Fitness and Health doesn't have to be boring or hard. It can be fun and enjoyable. Fitness is my life and I totally love it. I am a certified group fitness instructor through {NETA}. I teach 11 fitness classs a week and love every minute of it. 

HERE ARE THE RULES:

1. Follow My Fitness World, Lets Move It Mamma's & Living Smart Girl

2. Leave us a comment letting us know you follow so we can follow back.

3. Grab our button and post it up on your blog, linking back to our hop.

Leave your linky down below.

Tell us your favorite exercise and why?

Follow as many blogs as you like

And Have Fun!!!

Here is your Wednesday workout exercise:

Squat POP

Stand with feet together, arms by sides. Bend elbows, bringing hands in front of shoulders. Step right foot out to side and lower into a squat, knees bent 90 degrees.
Jump straight up, bringing legs together and extending arms slighhtly behind you. Quickly step left foot out to side and lower into squat, bending elbows to bring hands in front of shoulders to complete 1 rep.
Continue briskly alternating sides for 30 seconds.

Do 3 sets of reps.

Reps {12}

REMEMBER TO 
Eat a post-exercise snack
BY: Debbie Siebers @ Beachbody

Ideally, you should have used most of your stored glycogen to finish your workout. You now have a window between 15 minutes and one hour after exercise when your body is at its peak to absorb nutrients (up to four times better than at any other time). You want to eat a small snack during this period that is four parts carbohydrates to one part protein. The high carb content is because your body wants to replenish its glycogen stores as quickly as possible. This will speed up your recovery and make you less sore. A little protein kick starts muscle resynthesis as well. Keep this meal very light, under 300 calories, and it should allow you to recover and keep you from getting hungry until you eat a proper meal, two to three hours later.

Wednesday Workout Blog Hop 3/2 with Linky

<a href="http://aprilsfitnessworld.blogspot.com/" target="_blank"><img src="http://i163.photobucket.com/albums/t311/aprilmore_photos/bloghopbutton4.jpg"border="0"alt="My Fitness World"></a>

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl

This is a workout blog hop for Wednesdays! You will receive workout tips, exercise ideas and healthy food ideas from My Fitness World , Lets Move It Mamma's & Living Smart Girl, plus work on your followers!!! Fitness and Health doesn't have to be boring or hard. It can be fun and enjoyable. Fitness is my life and I totally love it. I am a certified group fitness instructor through {NETA}. I teach 11 fitness classs a week and love every minute of it. 

HERE ARE THE RULES:

1. Follow My Fitness World, Lets Move It Mamma's & Living Smart Girl

2. Leave us a comment letting us know you follow so we can follow back.

3. Grab our button and post it up on your blog, linking back to our hop.

Leave your linky down below.

Tell us your favorite exercise and why?

Follow as many blogs as you like

And Have Fun!!!

Here is your Wednesday workout exercise:

Long-Arm Pullover

1. Lie on back. Bend knees, feet flat and shoulder-width apart. Press lower back into the floor. Hold one weight with both hands over chest, keeping arms straight.

2. Keeping arms straight, lower weight overhead toward the floor.

Do 3 sets of reps.

Reps {12}

REMEMBER TO 
Eat a post-exercise snack
BY: Debbie Siebers @ Beachbody

Ideally, you should have used most of your stored glycogen to finish your workout. You now have a window between 15 minutes and one hour after exercise when your body is at its peak to absorb nutrients (up to four times better than at any other time). You want to eat a small snack during this period that is four parts carbohydrates to one part protein. The high carb content is because your body wants to replenish its glycogen stores as quickly as possible. This will speed up your recovery and make you less sore. A little protein kick starts muscle resynthesis as well. Keep this meal very light, under 300 calories, and it should allow you to recover and keep you from getting hungry until you eat a proper meal, two to three hours later.

Wednesday Workout Blog Hop 2/23 with Linky

<a href="http://aprilsfitnessworld.blogspot.com/" target="_blank"><img src="http://i163.photobucket.com/albums/t311/aprilmore_photos/bloghopbutton4.jpg"border="0"alt="My Fitness World"></a>

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl

This is a workout blog hop for Wednesdays! You will receive workout tips, exercise ideas and healthy food ideas from My Fitness World , Lets Move It Mamma's & Living Smart Girl, plus work on your followers!!! Fitness and Health doesn't have to be boring or hard. It can be fun and enjoyable. Fitness is my life and I totally love it. I am a certified group fitness instructor through {NETA}. I teach 11 fitness classs a week and love every minute of it. 

HERE ARE THE RULES:

1. Follow My Fitness World, Lets Move It Mamma's & Living Smart Girl

2. Leave us a comment letting us know you follow so we can follow back.

3. Grab our button and post it up on your blog, linking back to our hop.

Leave your linky down below.

Tell us your favorite exercise and why?

Follow as many blogs as you like

And Have Fun!!!

Here is your Wednesday workout exercise:

Squat With Calf Raise

1. Start with toes forward, feet shoulder-width apart, and weights resting on knees. Squat down.

2. Raise heels. Lower heels. Stand up.

Do 3 sets of reps.

Reps {12}

REMEMBER TO 
Eat a post-exercise snack
BY: Debbie Siebers @ Beachbody

Ideally, you should have used most of your stored glycogen to finish your workout. You now have a window between 15 minutes and one hour after exercise when your body is at its peak to absorb nutrients (up to four times better than at any other time). You want to eat a small snack during this period that is four parts carbohydrates to one part protein. The high carb content is because your body wants to replenish its glycogen stores as quickly as possible. This will speed up your recovery and make you less sore. A little protein kick starts muscle resynthesis as well. Keep this meal very light, under 300 calories, and it should allow you to recover and keep you from getting hungry until you eat a proper meal, two to three hours later.

Wednesday Workout Blog Hop

<a href="http://aprilsfitnessworld.blogspot.com/" target="_blank"><img src="http://i163.photobucket.com/albums/t311/aprilmore_photos/bloghopbutton4.jpg"border="0"alt="My Fitness World"></a>

Hosted By: My Fitness World , Lets Move It Mamma's & Living Smart Girl

This is a workout blog hop for Wednesdays! You will receive workout tips, exercise ideas and healthy food ideas from My Fitness World , Lets Move It Mamma's & Living Smart Girl, plus work on your followers!!! Fitness and Health doesn't have to be boring or hard. It can be fun and enjoyable. Fitness is my life and I totally love it. I am a certified group fitness instructor through {NETA}. I teach 11 fitness classs a week and love every minute of it. 

HERE ARE THE RULES:

1. Follow My Fitness World, Lets Move It Mamma's & Living Smart Girl

2. Leave us a comment letting us know you follow so we can follow back.

3. Grab our button and post it up on your blog, linking back to our hop.

Leave your linky down below.

Tell us your favorite exercise and why?

Follow as many blogs as you like

And Have Fun!!!

Here is your Wednesday workout exercise:

Sumo Squat With Overhead Tricep Extension

1. Stand with feet outward and knees slightly bent in a wide stance. Hold one weight in both hands and extend arms above head.

2.      Squat, imagining your back sliding down a wall. Keep knees over toes. While keeping elbows tight to head, lower and lift weight. Return to standing position.

Do 3 sets of reps.

Reps {12}

Wednesday Workout Blog Hop



<a href="http://aprilsfitnessworld.blogspot.com/" target="_blank"><img src="http://i163.photobucket.com/albums/t311/aprilmore_photos/bloghopbutton4.jpg"border="0"alt="My Fitness World"></a>

Hosted By: My Fitness World & Lets Move It Mamma's

This is a workout blog hop for Wednesdays! You will receive workout tips and exercise ideas from My Fitness World & Lets Move It Mamma's blog, plus work on our followers!!! Fitness and Health doesn't have to be boring or hard. It can be fun and enjoyable. Fitness is my life and I totally love it. I am a certified group fitness instructor {NETA}.

HERE ARE THE RULES:

Follow My Fitness World & Lets Move It Mamma's

Leave a comment letting us know you follow us and we will follow back.

Grab our button and post it up on your blog, linking back to our blogs.

Leave your linky down below.

Tell us your favorite exercise and why?

Follow as many blogs as you like

And Have Fun!!!

Here is your workout for Wednesday 2/9/2011:

 

Sumo Squat With Hip Lift

1. Start with legs wide, feet turned out, back flat as if against a wall. Weights rest on shoulders. Squat down then return up.
2. Lift knee to elbow, simultaneously bending torso to one side. Lower leg then perform on opposite side.

Do 10 to 12 reps on each side.



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