Eight Amazing At-Home Workout Channels For Free On YouTube

We’re in the dog days of winter if there is such a thing.  Snow and ice combined with bitter cold temps mean low motivation to pack clothes and go to the gym, work up a sweat, and then head back out into the cold.

If you’re not getting to the gym or outdoors to walk or run as often as you’d like, there are some amazing workouts to be found on-line.  Most of these workouts require minimal equipment.  All you need to do is carve out a space for yourself at home and get to work.

Pop Sugar's Fit Sugar channel has a variety of workouts for all fitness levels.

Pop Sugar’s Fit Sugar channel has a variety of workouts for all fitness levels.

Since the death of Exercise TV (may it rest in peace) in 2011 there have been tons of people looking for an alternative. I know this because the majority of hits on this web site have been the result of search engine traffic generated as a result of a “What Happened To Exercise TV?” post that I published on December 13, 2011.

There is no shortage of at-home workouts on YouTube which leaves no excuses for not getting your sweat on even if it’s zero outside. Below are eight of the best (that I’ve found) workout channels on YouTube.  If you know of one I haven’t mentioned, please share, share, share by leaving a comment in the box below.


1.  Fitappy – The creator of Fitappy claims she’s a regular girl that likes to workout.  She’s a martial artist that competes in traditional Japanese Karate and in her bio she says “exercising is her top priority”.  She has created a variety of workouts that include cardio, tabata, strength and flexibility and she offers them to you for free on her You Tube channel Fitappy.

2.  Christine Salus – Christine offers full body workouts  and many require no equipment. Many of the workouts are intense and probably wouldn’t be labeled for beginners.  But if you’re looking for a quick ten or twenty minute workout that gets the job done, check out Christine here.

3.  Bryan Jones – Bryan is everything yoga.  I stumbled across his channel when I was searching for ball exercise ideas for a class that I was subbing this week.  Bryan is incredibly strong and has a wide variety of yoga methods for you to try. If you like to do ab exercises with a ball check out his “100 Exercises On The Ball” video. You can find all of his yoga and ball workouts here.

Bryan Jones Collage

Bryan’s 100 Ab Exercises On The Ball video.

4. Melissa Bender – I mentioned Melissa in my Link Love post last Friday because I had just found her on YouTube and was amazed by the number and quality of workouts that she posts.  She has both full body workouts and workouts that are specific to certain muscle groups.  For example, the Exercise Tummy Tuck (no surgery required) is an 18 minute program that focuses on – you guessed it – core. Check out Melissa Bender here.

5.  HASFit – Coach Kozak has an endless supply of energy that he channels to you via YouTube workouts.  From a 12 minute 6-Pack Workout to a 25 minute beginner cardio program, there’s something here for everyone. I’ve followed HASFit for several years and the workout videos never end.  The coach is knowledgeable and motivating and will help you beat the winter blahs.  Check HASFit out here.

6. XHit – As Jillian Michaels would say, this isn’t your mother’s workout.  XHit offers a little higher intensity, but has some fun stuff too. XHit has the Full Body Twerkout, Beyonce Butt Workout, How To Get Legs Like Jennifer Lawrence and a variety of celebrity workouts.  They can all be found here.

Celebrity workouts from XFit.

Celebrity workouts from XFit.

7. Pop Sugar – Pop Sugar’s Fit Sugar is one of the more popular and well-known places to go for at-home workouts but I thought it was still worth mentioning. There is a lot of variety in these workouts and anyone could adapt them to their fitness level. They are moderate intensity and perfect for an at-home workout. You can find the workouts here.

8. Jessica Smith TV – It would be impossible not to love Jessica Smith and her workouts. I love that she uses music in the background.  So far, she is the only one that moves to the beat. Jessica also has a web site where she posts her workouts, weight loss tips, healthy how-tos’ and a blog that she updates regularly.  Catch Jessica’s workout channel here.

Jessica's Core Floor workout.

Jessica’s Core Floor workout.

Exercise TV may be long gone but, there are so many quality workouts on YouTube, we need to no longer mourn its passing.

Do you have a go to site for at-home workouts?

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What You Can Learn From Tony Horton

“Do NOT say you “can’t”! You can say, “I don’t want to”. You can say, “I’m not willing to put forth the effort”. But DO NOT say you CAN’T!” – Tony Horton

Tony Horton, one of my favorite fitness icons has released another workout DVD, P90X3, just in time for the holidays.  P90X3 is a series of 30-minute high intensity interval training workouts that promise to get you lean and mean in 90 days. You can watch the clip below to see it’s not your mother’s workout (whatever that means) but can be modified so that it is doable for almost everyone.

I do love Tony Horton’s workouts.  I was a big fan of the 10 Minute Trainer series that he launched in 2007.  From the 10 Minute Trainer evolved the revolutionary concept that we don’t have to work out for an hour everyday to see results. The radical suggestion that people can get fit in 10 minutes a day is now a mainstream belief in the world of fitness training.

Most of all I love Tony for the infectious enthusiasm he has for life, the quirky Tonyisms that he delivers throughout all of the workouts, and the way he projects the notion that if he can do all of these things, so can you and I. Tony is an althletic trainer, leader, mentor, and coach and there’s a lot we can learn from him.

About Tony

Tony was born on July 2, 1958 and raised in Trumbull, Connecticut where he attended the University of Rhode Island.  By 1980 he had left his home state and moved to Los Angeles with the dream of becoming an actor.

While in LA he started working out at the World Gym in Venice, California where he collaborated with former-triathlete and Ironman competitor Mark Sisson who introduced him to interval training.

Tony became a personal trainer and started his own business, ASH Fitness, in Santa Monica, CA where he became the trainer for the stars.  Some of his clients included Billy Joel, Tom Petty, Lindsey Buckingham, Stevie Nicks and Bruce Springsteen.

In the early 2000’s Beachbody recruited Tony to help them develop a workout video in-home boot camp program called Power 90.  In 2004 Tony developed the first P90X series which took the Power 90 program to the next level. In the P90X program, Tony introduced the theory of muscle confusion that has been proven to help participants achieve maximum results and shatter a plateau.

The P90X2 series was launched in 2011 and now, the most recent program,P90X3, is on the market in time for the holidays.  Tony’s home workout series has reached $500 million in sales and he continues to inspire people to get fit without leaving their home.

Tony’s World

There is plenty you can learn from Tony by visiting his web site Tony Horton’s World.com.  He has a question/answer style blog and a ‘Bring It’ sound clip where you can listen to Tony answer fan’s questions about fitness and nutrition.

You can learn the most about Tony by doing his workouts where you can benefit from his persistently intense energy, his ‘no excuses’ outlook, and the Tonyisms that he disburses frequently throughout the program. Here’s a few of my favorites Tony Horton quotes:

  • Don’t let your ego get in the way of your success.
  • Focus on the present moment. Stay in the moment.
  • If you need a break, take a break.  Look at me.  I’m taking a break.  I’m the leader. I can do whatever I want.  But when you’re back, you’re back with a vengeance!
  • Hamburger bad. Fries bad. Coca-cola bad. There I said it. Drink your water people.
  • Do your best and forget the rest.
  • Feel free to laugh, because these are all really funny jokes.
  • Don’t just kinda do it!
  • Clear your mind of all bad things.
  • Yes, I know it’s hard.  It’s supposed to be.
  • Happiness is right here.

Is P90X3 on your holiday wish list?

If you like this article, you might also like What You Can Learn From Diana Nyad and What You Can Learn From Chris Cardell, J.D. Meier, and Pink.

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30 Day Butt Lift Workout Plan From BeFit

I’ve been posting exercise challenges lately.  I’ve posted the 30 Day Squat Challenge, 30 Day Ab Challenge, and have provided links to several Burpee Challenges that you can check out.

Why am I all about these challenges lately?  Because you can do them at home, they are serious exercise, and you only need a few minutes each day to get them done. Plus you don’t need to purchase a gym membership or even a workout DVD to participate.

Here’s another challenge for you to try and the only thing you need for this program is internet access. It’s the 30 Day Butt Lift Workout Plan from Lionsgate’s Be Fit. In this introductory clip, 30 day butt lift trainers Courtney Prather and Alicia Marie give you the top three reasons why you should do consistent lower body workouts.

30 Day Butt Lift Workout Plan

The BeFiT 30 Day Butt Lift Workout Plan utilizes workouts to firm your glutes and legs, strengthen your abs and core, and help you sculpt a strong and sexy body.

Actress Nikki Limo who you know from How I Met Your Mother and 90210 will be uploading workout diaries every Friday to detail her own experience as she goes through the month long workout program.

There’s even a 30 Day Butt Lift Work Out Calendar you can download to keep you on track.  Check it out here.

Ready to get started?  Below are the links to the workouts for Week 1:

Day 1– Butt Workout 1: Tone Up | 30 DAY BUTT LIFT
https://www.youtube.com/watch?v=SmcLB9ObdOM (Preview)

Day 2– Butt Workout Cardio 1: Bootcamp | 30 DAY BUTT LIFT
https://www.youtube.com/watch?v=kUZuKIUXcYg (Preview)

Day 3– Butt Workout 2: Booty Booster | 30 DAY BUTT LIFT
https://www.youtube.com/watch?v=TFJt322szc4 (Preview)

Day 4– Rest Day- Consider making a healthy grocery run

Day 5– Butt Workout 3: Firm Extreme | 30 DAY BUTT LIFT
https://www.youtube.com/watch?v=ssMiQX0XyZ8 (Preview)

Day 6– Butt Workout Cardio 2: Fat-Burning | 30 DAY BUTT LIFT
https://www.youtube.com/watch?v=R2BaSmw3CTE (Preview)

Day 7– Butt Workout 4: Dance Fit | 30 DAY BUTT LIFT
https://www.youtube.com/watch?v=cCrm1SC7YiM (Preview)

By doing these short workouts each day you can head into the New Year lean and fit and won’t have the traditional one to five pounds of holiday weight to lose.

For other Be Fit workouts go to http://www.youtube.com/user/BeFit.

Don’t forget to share the butt workout with your friends and co-workers.  You could even invite them to join you in a 30 day butt workout challenge!

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Burn Calories and Tone Your Tush With the 30 Day Burpee Challenge

I love burpees

Need a way to burn off some of those extra holiday calories?  One of the 30 day burpee challenges may be just what you need.

The standard burpee – like we did in grade school P.E. class – gets your heart rate up and works every muscle in the body.  Burpees are back in vogue now that body-weight exercise programs and HIIT and Tabata workouts are trending.  If you’re like me you have a love-hate relationship with burpees.  I’ve decided to suck up the hate part and have committeed to doing a couple of sets every time I work out.

There are several different burpee challenges circulating on the internet so you have a few to choose from. Pick your poison and get started on one of the challenges below.

But first, in case you’ve forgotten what an actual burpee looks like, here’s a picture:


Pinterest photo

1.  Spartan Race 30-Day Burpee Challenge – This challenge is pretty simple.  You do 30 burpees every day for 30 days.  You can break them up into sets of five, 10, 20 and so on.  Whatever works for you.  This challenge has a Facebook page that you can illicit support from.   Click here to join the challenge:  Spartan Race Facebook Page

2.  30 Day Fitness.com  – This 30 day burpee challenge starts out a little slower than the Spartan Race challenge but you really have to up your game by day nine.  Each day you do five more burpees than you did the day before so by the end of the challenge you’re doing 100 (ouch!).  I like this challenge because it breaks you in a little slower, but doing 100 burpees is huge for most of us I’m guessing.  The 30 Day Fitness.com challenge starts here.

3. He and She Eat Clean Bikini Body Burpee Challenge – It’s never too early to start working on your bikini body.  It may seem like you have plenty of time if you live here in Illinois with me, but why mess around and not be ready when the sun finally does make it’s appearance?  This challenge takes it to the next level by adding pushups to the burpees.  And Tiffany of He and She Eat Clean says you can add a set of three to five pound dumbbells if you are looking for even more of a challenge.  Thanks, Tiffany.  I think the no-weight challenge will sufficiently kick my you-know-what.  Check out the bikini challenge here.

4.  Forward From The Heart Burpee Challenge – This one is probably the most doable.  By day 30 of the challenge you’re doing 30 burpees which doesn’t sound too bad after looking at some of the other programs.  You even get some rest days throughout the month.  The goal with the Forward From The Heart challenge is, by the end, to be able to do 30 in a row. Click here for The Heart Burpee Challenge.

Not excited about the burpee challenge just yet?  Here’s a burpee challenge trifecta for you:

5.  Shrinkingjeans.net Gold Medal Ass Challenge – As if the burpee, or the bupree plus pushup challenges weren’t  bad enough, the Shrinkingjeans have created a squat + burpee + wall sit workout.  By day 31 you will be doing 100 squats, two minutes of burpees, and a two minute wall sit.  The good news is you can set your own goals for the two minute burpee blast. Thankfully, Sunday is a day of rest in this challenge because you’re going to need it. The Shrinkingjeans challenge is here.

All of these challenges can be done at home without any equipment.  They will help you bash the winter blues and head off the cold weather weight gain that happens at this time of year.

Do you have a favorite burpee or squat challenge?  Drop a link to it in the comment box below.

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Three Kickboxing Workout DVDs for Your Holiday Wish List

Kickboxing workouts topped the list of ‘most popular exercise programs’ in the 90’s.  Recently they’ve taken a back seat to other popular formats like HIIT, CrossFit, Barre, and Zumba.

But kickboxing has something unique to offer in the areas of cardio fitness and workout enjoyment. Fitness pros like Cathe Friedrich, Amy Bento Ross and Patrick Goudeau continue to create fun and challenging cardio kickboxing workouts that will make you miss the craze of a decade ago.

If you feel like you could use a break from the 10 minute Tabata, HIIT and core workouts, here are three new kickboxing DVDs you must try.  All of these full length workouts will get your heart rate up and keep it up for 40 minutes to an hour and I promise, you won’t be dealing with the boredom factor.

One or all would be the perfect gift to get or give this holiday season and are just what you need to get you motivated and excited to work out in 2014.

1.  Amy Bento Ross’ Body Box

Core Work

Challenging Core Work in Amy’s Body Box.

If you like to box you’ll love this DVD.  Amy’s creative choreography puts a new twist on some basic moves.  She adds pivots and turns to kicks that will keep you moving across the floor rather than standing in place like many kickboxing workouts call for.  If you’re a fan of intervals (I know I am) you’ll like the way Amy alternates cardio boxing with challenging compound strength moves and core work.

Body Box isn’t overly choreographed so you won’t have to spend all of your time trying to learn the moves.  It’s a good balance between not hard enough and overwhelming.  Amy gives excellent cues and has good energy.  The DVD has an 8 minute warm-up followed by 55 minutes of aerobic/toning intervals and an eight minute cool down.  You can preview the DVD at Collage Video where it sells for $19.99.

2.  Cathe Friedrich’s Rockout Knockout

Cathe layers challenging kickboxing patterns in

Cathe layers challenging kickboxing patterns in Rockout Knockout.

If you’re a Cathe fan you know that she never lets you down.  Cathe’s Rockout Knockout is her new kickboxing release that consists of three segments.  The first segment provides some of the basic jabs and kicks combined with athletic drills for a new challenge. The second segment increases in intensity and has some new, and somewhat complicated moves to learn.  The third segment features four layered, add-on patterns that she breaks down to teach.

I would consider this to be an intermediate workout.  It may not be the hardest workout you’ve ever done but you can add intensity by using weighted boxing gloves for some segments of the the workout which is what Cathe and her team does.  Cathe’s cueing is perfect and the music is the best you will find on a workout DVD.

Rockout Knockout is a 55 minute workout that has an eight minute warm up, 41 minute aerobic session, and a six minute cool down.  You can preview the workout at her web site where it sells for $22.99.

3.  Patrick Goudeau presents Kickbox Burn

Patrick passes the baton to Heather Condorf in Kickbox Burn.

Patrick passes the baton to Heather Condorf in Kickbox Burn.

One of my favorite workouts is Patrick Goudeau’s Play Ball.  It is creative and fun, and his personality is an absolute motivator.  Was I disappointed when I found out that Patrick wasn’t leading any of the Kickbox Burn workout?  A little.  But I equally liked Heather Corndorf who has a style and energy that matches his.

Kickbox Burn introduces four ‘rounds’ of kickboxing that all have nice intensity.  I love her four jabs/burpee combo that gets the heart rate up over the top, and the wide jog with quick jabs that’s reminiscent of Chalene Johnson’s Turbo Kick.  Heather is high-energy and delivers the ‘burn’ in a fun, friendly manner.

The workout is medium to high impact but can be modified with lower impact moves where needed. The DVD is 51 minutes long.  It has a six minute warm-up, 40 minute aerobic session, and five minute cool-down. You can preview Kickbox Burn at Collage Video where it sells for $19.99.

Change of Pace

These kickboxing-based workouts keep you moving longer than the trending fitness programs that promote short, quick workouts and there is value in doing a longer duration workout a couple of times a week.  Exercising for an hour or more at a time will increase the amount of calories and fat you burn and help you improve your fitness level.

If someone asks you what they can get you this year or you’re participating in a holiday gift exchange with some of your fitness peers, any or all of these workout DVDs would be the perfect gift.

What’s your favorite boxing workout? Be Social! Share!

Six Body Weight Plateau-Buster Exercises To Do Every Day

Have you reached the dreaded weight loss plateau?

Just because you’re stuck doesn’t mean you have to find an extra hour a day to work out or incorporate harsher calorie restrictions.  Both strategies can end up working against you.  Instead, try adding a few simple, yet powerful, exercises to your daily workout routine.

Below are six fat-busting bodyweight moves you can do every day.  The best thing is that you don’t need a gym membership, or equipment at home to do them.  They can be done anywhere, anytime, and trigger a variety of muscle groups.

You should be able to complete one set of 12 repetitions of each exercise in about ten minutes.

1.  Plyo Suqats – Stand with feet wide.  Drop hips back to a squat position.  As you come up, jump off of the floor while swinging arms up and overhead.  Repeat. This is an excellent cardio move and will get your heart rate up so that you’ll burn extra calories.

Plyo Suat With Jump

Plyo Suat With Jump

2.  Squat Thrust – They are similar to P.E. burpees.  Stand with your feet shoulder width apart.  Drop down so that both hands are on the floor.  Jump feet back so that you are in plank position.  Jump feet back to hands, then jump up to standing position.  Repeat. (Tip: add a push-up when you’re in the plank position for more intensity.)

Burpee with jump.

Burpee With Jump.


3.  Skater Lunge – Imitate the motion of skating, as you alternate driving legs back and across while swinging  your arms (as pictured below).  It’s a great cardio move and will tone and strengthen hamstrings.

Skater Lunge

Skater Lunge

4.   Staggered Hand Push Ups – I love the staggered hand push-ups because they work the upper body and, at the same time, challenge the core.  In push up position, stagger the hands so that the right hand is at 2 o’clock position and the left is at 8 o’clock.  Do one push up.  Quickly move the hands so that the left is at 2 and the right is at 8 and do another push up.  Continue to do the push-ups and try to move the hands quickly enough so that both hands are off of the floor at once.

Staggered hand push up

Staggered Hand Push Up

5.  Walking Hand Plank – Get in a plank position with both hands on the floor.  Hands should be directly below the shoulders.  Slowly walk the hands and feet forward four steps.  Be sure to keep the core tight so that you don’t lift your buns in the air as your move.  Slowly walk four steps back.  Repeat.

Walking Plank

Walking Plank

6.  Scissors – Lie on your back with both legs out to the front.  Lift your shoulder slightly off of the floor.  You can use your hands to support your head.  Lift the legs off of the floor and slowly scissor legs.



All of the moves are challenging so do them at your own pace.  As the exercises become easier, increase the number of repetitions of each exercise and eventually increase the speed.

These six, dynamic, body weight exercises will help you improve your overall strength and agility and get the number on the scale moving in the right direction again.

Do you have a favorite body weight exercise?  Leave your best exercise tip in the comment section below.

(All pictures are from Pinterest.  Click on the photos to link to the original picture.)

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Hard Core 30 Day Ab Challenge

Gone are the days when we do a cardio workout then drop to the floor for 100 ab crunches.  The most effective core exercises target and isolate abdominal muscles, but incorporate other muscle groups too.

The 30 Day Ab Challenge is based on seven exercises that you can do at home or the gym, in your hotel room, or even at work.

Ab Challenge Box

The seven exercises in the 30 Day Ab Challenge start with standing squat chops and end down on the floor with a cool down side plank dip (which, by the way, are really hard).  The number of repetitions increase as the challenge progresses.

Try to do each exercise through a full range of motion and remember, doing the exercise in proper form always trumps completing a certain number of reps.  If you get fatigued and feel that you are no longer able to do the exercise correctly, discontinue that move and go on to the next one, or take a break.

*Below the challenge calendar is a picture (thank you Pinterest) and description of each exercise.

Are You Up For The Challenge?

                                                                   30 Day Ab Challenge

Day 1

10 Standing Chop Squats

10 Standing Oblique Crunches

10 Single Leg Kicks

10 Wide Leg Cross Sit Ups


Day 2

Same as day 1


Day 3

10 Standing Chop Squats

10 Standing Oblique Crunches

10 Single Leg Kicks

10 Wide Leg Cross Sit Ups

Plank Hold – 10 seconds


Day 4

Same As Day 3


Day 5



Day 6

12 Standing Chop Squats

12 Standing Oblique Crunches

12 Single Leg Kicks

12 Wide Leg Cross Sit Ups

12 Bicycles

Plank Hold – 10 seconds


Day 7


Same as Day 7


Day 8

15 Standing Chop Squats

15 Standing Oblique Crunches

15 Single Leg Kicks

15 Wide Leg Cross Sit Ups

15 Bicycles

Plank Hold – 15 seconds

Plank Side Dips – 4 each side


Day 9




Day 10


Same as Day 8






Day 11


Same as Day 8

Day 12

18 Standing Chop Squats

18 Standing Oblique Crunches

18 Single Leg

18 Wide Leg Cross Sit Ups

18 Bicycles

Plank – Hold for 20 seconds

Side Plank Dips – 6 each side




Day 13




Day 14

20 Standing Chop Squats

20 Standing Oblique Crunches

20 Single Leg Kicks

18 Wide Leg Cross Sit Ups

18 Bicycles

Plank – Hold for 30 seconds

Side Plank Dips – 8 on each side



Day 15

Same as Day 14


Day 16

20 Standing Chop Squats

20 Standing Oblique Crunches

20 Single Leg Kicks

20 Wide Leg Cross Sit Ups

20 Bicycles

Plank – Hold for 30 seconds

Side Plank Dips – 8 on each side


Day 17

Same as Day 16



Day 18



Day 19

20 Standing Chop Squats

20 Standing Oblique Crunches

20 Single Leg Kicks

20 Wide Leg Cross Sit

25 Bicycles

Plank – Hold for 40 seconds

Side Plank Dips – 8 on each side


 Day 20

Same as Day 19

Day 21

Same as Day 19


Day 22



Day 23

25 Standing Chop Squats

25 Standing Oblique Crunches

25 Single Leg Kicks

20 Wide Leg Cross Sit Ups

25 Bicycles

Plank – Hold for 45 seconds

Side Plank Dips – 8 on each side



Day 24

Same as Day 23


Day 25

Same as Day 23


Day 26



Day 27

25 Standing Chop Squats

25 Standing Oblique Crunches

25 Single Leg Kicks

20 Wide Leg Cross Sit Ups

25 Bicycles

Plank – Hold for 45 seconds

Side Plank Dips – 8 on each side


Day 28

30 Standing Chop Squats

25 Standing Oblique Crunches

25 Single Leg Kicks

20 Wide Leg Cross Sit Ups

25 Bicycles

Plank – Hold for 60 seconds

Side Plank Dips – 8 on each side


Day 29

30 Standing Chop Squats

30 Standing Oblique Crunches

25 Single Leg Kicks

20 Wide Leg Cross Sit Ups

25 Bicycles

Plank – Hold for 60 seconds

Side Plank Dips – 8 on each side


Day 30

Celebrate!  You Did It!



 *Important – One repetition for the Standing Chop Squats, Standing Oblique Crunch, Single Leg Kicks, and Bicycles means on one side.  For example – 10 standing Chop Squats means that you will alternative right and left 10 times.  In other words, five to the right and five to the left, alternating for one set of 10.

Below is a picture (from Pinterest) and a description for each exercise:

Squat Chop – Stand with feet shoulder width apart, arms overhead.  You can use a 5 or 6 pound medicine ball or dumbbell.  Squat down as you bring the ball down to the right side.  Return to starting position and squat, bringing ball down to left side. Continue to alternate right and left.

Squat Chop

Squat Chop













Standing Oblique Crunch – Stand with feet shoulder width apart and left arm overhead; right hand on right hip. Pull left elbow down to side as you lift the left knee to the elbow. Repeat on the right side.

Standing Oblique Crunch












Single Leg Lifts – Lie on your back with both arms overhead and legs straight out in front of you. As you sit up, alternate lifting your legs one at a time.

Single Leg Lift













Wide Leg Cross Sit Up – Lie on your back as shown in the picture below.  As you sit up, reach the left hand to the right toe. Go back to starting position and sit up crossing left hand to right toe. Continue to alternate right and left.

Wide Leg Cross Sit Up













Bicycles – Lie on your back. Moving your legs in a bicycling motion, alternate crossing right elbow to left knee and left elbow to right knee.











Elbow Plank – The basic plank posture is shown in the picture below.  Hold the position, keeping your core tight.  Try to keep the hips, shoulders and ankles in a straight line.

Elbow Plank











Side Plank Dip – Assume the side plank position shown in Step 1 below.  Drop the hip to the floor and lift back to starting position.  Repeat on the other side.

Side Plank Dip















Are you up for the 30 Day Ab Challenge? I guarantee you’ll find it challenging!

Don’t forget to share the challenge with you Facebook and Twitter friends so they can join you!

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 (Pictures are from Pinterest.  To see the original source, please click on the photo.)

Work Out Smarter, Not Longer.

Why spend an hour or more exercising when studies have shown that short, more intense workouts can be just as effective?

Check out the new 10 minute sexy arm workout from Lionsgate’s Be Fit channel that focuses specifically on fat burning and upper body toning:

You Can Get Results With Shorter Workouts

This 10 minute on-the-go workout is all about burning fat while developing muscle strength in the arms, chest, shoulders and abs.  The Beach Body 10 Minute Home Exercise Routine: Sexy Arms blends Yoga, Pilates and plyometric body weight exercises that will help you re-shape your body.

Use Sexy Arms as a stand-alone 10 minute workout, or pair it with another 10 or 15 minute workout (like the one below) for a total body program.

Lionsgate offers a variety of workout genres that encompass all fitness levels. From power sculpt to hip hop dance and Yoga, there’s something for everyone. And the best part is they are all free and can are available to you anywhere you have access to YouTube.

To see all of the options that Be Fit offers go to: http://www.youtube.com/user/BeFit.

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A Ten Minute HIIT Workout You Can Do At Home.

Tabata and HIIT workouts are here to stay.  Both workouts are based on a brief period of intense exercise followed by an exercise of lower intensity or a rest period.

In the case of HIIT training, the participant does about one minute of a high-intensity cardio exercise, followed by a lower intensity exercise that can be either cardio or strength based.  My favorite form of HIIT training is to do a high intensity cardio exercise (burpees, mountain climbers, power air jacks) followed by a strength training exercise that uses multiple muscle groups (clean and press, split squats with bicep curls, lateral lunges with lateral shoulder raise).  It’s a good way to get a full-body workout in a short amount of time.


Below is a HIIT workout that you can do at home with minimal equipment.  To get the most benefit from the workout you’ll need a set of dumbbells in the five to 10 pound range.

Ten Minute HIIT Workout

Before you begin, do a warm up for about three minutes.  Walk or march in place, or back and forth across the room, while doing arm swings and circles.

Then, complete all of the exercises in the following circuit for one minute.

*Note – the cardio exercises are intense, but they only last one minute.  If they seem hard at first, just know that they will get easier each time you do them.

Cardio One – Mountain Climbers – from a plank position with both hands and toes on the floor, quickly exchange your feet as though you’re running place on your hands for one minute.  If you can’t do a full minute when you start, no worries.  Take a little break and start again when you’re ready.

Mountain Climbers


Strength One – Clean and Press  – With a dumbbell in each hand, squat making sure you push your hips behind your knees.  As you come up from the squat, do a bicep curl with both arms. When you’re back in the standing position, push both arms overhead and do a shoulder press. Return to the squat position and repeat.

(This picture shows doing the clean and press with a kettle ball.  If you have a kettle ball and want to use it, that works. A dumbbell works as well.)

Clean and press

Cardio Two – Plank Jacks – from a plank position with both hands and toes on the floor, do a jumping jack with your feet (hands stay in place) as quickly as you can for one minutes.  As with the mountain climbers, do as many as you can at first, rest, then start jumping again.

Plank Jacks

Strength Two – Stepping Lunge with Bicep Curl – with a dumbbell in each hand alternate stepping feet out to a lunge position while arms do a bicep curl.

Stepping Lunge

Cardio Three – Burpees – you probably remember these from P.E. class in grade school.  Start in a standing position with both arms overhead. Drop both hands to the floor and jump feet back so you’re in a plank position. Jump feet back up to hands and return to starting position.



Strength Three – Lateral Lunch with Shoulder Press – With a dumbbell in each hand, step right leg out to a lateral lunge. As you come back to center, push opposite arm overhead to do a shoulder press. Repeat on left and continue to alternate for one minute.

Lateral Lunge

Cardio  Four- Power Air JacksA basic jumping jack where you get as far off of the ground as you can.  Put some air between your feet and the floor. Add intensity by making big arm circles.

Jumping Jacks

Strength Four – Push Ups – These can be done on your toes or knees.  The goal is to get your chest as close to the floor as possible. Try to keep working for one minute.

Push up

Cardio Five – Football Runs – With feet shoulder width apart, run in place moving your feet as fast as you can.  You can add variety to these by moving forward and back, and side to side, or run with feet wide then close together.

Football Run

Strength Five – Plank – The plank uses nearly every muscle in the body.  Hold the plank for one minute. Make sure you keep your core tight and your hips level with your shoulders and heels. No buns in the air, please.

Elbow Plan

Cool Down – The cool down is similar to the warm up.  Walk around or march in place with arm circles or shoulder rolls until your heart rate comes back down.

HIIT Training Burns Fat and Calories in A Little Bit of Time

Research on HIIT training shows, when done on a regular basis, it is effective in reducing the risk for cardiovascular disease, lowers insulin resistance and improves glucose tolerance which helps prevent type-II diabetes.   HIIT workouts are also good calorie and fat burners and are a great ‘no excuses’ workout because they can be accomplished in as little as ten minutes a day anywhere with little or no equipment.

Let’s HIIT it!!

Images were embedded from Pinterest.  Click on picture to see source. 

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Blog Give Away: Chris Powell’s Extreme Makeover – Bootcamp Workout DVD

Summer is only a few days away and transformation specialist Chris Powell, from ABC’s hit show “Extreme Weight Loss”, is ready to help you get the summer beach body you’ve been dreaming of.

Chris Powell’s Extreme Makover: Weight Loss Edition- Bootcamp workout DVD is available from Lionsgate on June 25, 2013 for $14.98.  But you have a chance to win it here before it ever hits the streets.

Extreme Makeover Bootcamp will help get you moving and start losing with a program for every body and fitness level.

Extreme Makeover Pic

This workout DVD features inspiring past participants from the popular TV show.  The program includes four fat-blasting workouts, each more challenging than the last.  Once viewers have mastered the levels individually, they can utilize bootcamp workout plans to really take it up a notch!

The workout DVD includes:

  • Warm-Up: Set your body in motion and get your heart pumping with Chris’ signature moves designed to limber up for a fun workout.
  • Level 1: Begin your transformation and jump-start your metabolism with easy-to-follow exercises that get every muscle moving to start burning fat and calories.
  • Level 2: Rev up the calorie burn and melt inches with this low-impact interval workout that challenges the body with five total-body exercises repeated in 45-second bursts.
  • Level 3: Up the ante and the fat burn with a calorie-crushing workout that includes five mega moves that shred, sculpt and slim the body with four 20-second blasts each.
  • Level 4: Get extreme results with four-minute circuits of hard-core exercises like Mountain Climbers and Squat Jacks designed to torch calories, obliterate fat and sculpt muscles.
  • Cool Down: Calm your breathing and soothe challenged muscles with complete-body stretches and movements that protect and invigorate your body from head to toe.

Dvd Special Features*

  • Custom Workout Option
  • Music Only Option

How Your Can Enter To Win

Put a comment in the box below this post on or before Friday, June 28, to get your name included in the drawing. It’s that easy!  Be sure and tell you friends and family.

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