FitSugar

A Full-Body Winter Workout to Do at Home

Anna Monette Roberts — Thu, 29 Dec 2011 13:44:40 PST

Being covered up in Winter sweaters and Wellies is no excuse to skip a workout. If you overindulged a little too much this holiday season, now's the time to get back on track. This full-body workout will target all your major muscle groups, and it doesn't even require you to make a trip to the gym or go outside. Make some open space in your living room, use a set of cans as your weights, and work your way toward greater strength and a fitter bod. Spring break will be here sooner than you realize . . .

Source: Thinkstock

FitSugar Circuit Workout

FitSugar — Sat, 05 Nov 2011 20:03:07 PDT

Not only is an at-home workout excuse-proof, it is recession-proof as well since it's free and will only cost you calories! Check out this full body circuit workout that fits in your living room. It takes about 20 minutes to do, and other than a chair, it requires no props.

Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one rep of an entire circuit.

Click here to download a PDF of the workout that you can print. It looks best printed in color and fits on one page. Hang the workout up on your fridge to remind yourself to work it!

Source: Thinkstock

Full-Body Circuit Workout With Weights

FitSugar — Sun, 16 Oct 2011 04:41:00 PDT

Circuit workouts are great for strength training, but they also keep your heart rate up, helping burn up calories while building muscle. This full-body circuit combines exercises to work your arms while toning your legs, plus your abs and back will all be challenged. And you can do this workout in the comfort of your living room!

Not only is an at-home workout excuse-proof, it is also recession-proof since it is free and will only cost you calories! It takes about 20 minutes to do, and for the workout all you need is a set of dumbbells between five and eight pounds. If you don't have weights, you can still give it a go.

Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one rep of an entire circuit.

Find the printable version here.

Source: Getty

Blast Your Belly Fat Workout by Jeanette Jenkins

FitSugar — Fri, 01 Apr 2011 20:43:10 PDT

This workout, created by Jeanette Jenkins, is a heart-pumping, calorie-burning circuit that combines core cardio, core sculpting, and total-body core sculpting to blast away the belly fat! All of these exercises can be found in Jeanette's Blast The Belly Fat DVD, voted "Best Fat Melter" by Fitness Magazine.

Instructions: warm up with light cardio for three to five minutes, then work through the circuit three times. Props needed: a set of dumbbells (five to 10 pounds) and an exercise ball.

Click here for the printable PDF of this workout. Tape it to the fridge or throw it in your gym bag - whatever it takes to get the job done. Hope you enjoy getting your sweat on!

David Kirsch's Spring Is Coming Workout

Guest Writer — Thu, 24 Feb 2011 04:00:08 PST

The following workout was created by New York-based trainer David Kirsch.

Have you noticed the sun is setting later and later each day? The longer evenings leave me longing for Spring, and this high-energy workout from NYC trainer David Kirsch will get you ready for the season.

Use three- to five-pound dumbbells for the exercises that require hand weights. Work through the exercise for one complete circuit. Try to do at least two rounds of the workout, and even better, do three.

David Kirsch's Ultimate New Year Workout

Guest Writer — Thu, 13 Jan 2011 00:54:44 PST

The following workout was created by New York-based trainer David Kirsch.

The New Year is a time where motivation is at a high. With your resolutions set in stone, you’ve made the commitment and are ready to get started. But where to begin? . . . Right where you are!

Incorporating the same cardio-sculpting moves that I use everyday at the Madison Square Club, I’ve put together a full-body workout that you can do anytime, anywhere. Whether you are a complete newbie to exercise or simply looking to change up your fitness routine, this workout will put your body into fat-burning mode and give you an energy boost.

Don't forget to print the PDF version! Toss it in your gym bag or tape it to your fridge. Just do the workout!

The 12 Boot Camp Moves of Christmas

Self — Wed, 22 Dec 2010 08:00:30 PST

We are pumped to share one of our fave stories from Self here on FitSugar!

If all of the eating and drinking of this holiday season has made your waistline a bit merrier, take action now. End this year on a lighter, more toned note by incorporating top boot camp moves from former Marines, Alex Fell and Ruben Belliard of Warrior Fitness Boot Camp, into your workouts. Get ready for fat-blasting cardio and tough total-body strength training.

Jumping Jacks: 25 repetitions

Stand with your feet together hands at your sides. In one motion, jump and spread your feet apart while raising your arms up from your sides. Clap your hands together above your head and bring them back down to your side while bringing your feet together. Repeat. It should be 1 fluid motion.
Traditional Push Ups: 10 reps
Upper body and core exercise. Hold the push up position and lower your body to the ground until your biceps are parallel to the floor. Then push up. Do the Push Up on your knees if you are a beginner and off your knees if you are more advanced.

Learn the next 10 moves when you keep reading.

Kerri Walsh's Rainy-Day Workout

Guest Writer — Thu, 21 Oct 2010 07:30:08 PDT

The following post was written by Olympic athlete and mom Kerri Walsh, two-time gold medalist in pairs beach volleyball.

For some reason I love jogging in the rain, but I know that's not practical (or advisable!) for most people, so here are some alternatives:

Pop in a workout video: I've never really been into instructional videos but recently, since becoming a mother with limited time, I've found some fantastic video options. A favorite in our household (my husband has been doing this video for 10 years!), is Gaiam's Yoga Conditioning For Weight Loss. It's awesome and perfect for all levels. It tightens, tones, improves flexibility and helps to highlight your "problem" or weak areas. You'll love it!

Body weight workout at home:

Wall sits - Sit back against the wall and bend your knees until they are at a 90-degree angle, and you are sitting against the wall like a chair. Hold for 45-90 seconds. Repeat 3-5 times.
Lunges - Hands on hips. Lunge forward making sure your front knee never passes the toes on your front foot. Back leg bends with the forward movement. Control the forward lunge then explode back to standing. Three sets of 10 each leg.

Kerri has many more moves for your rainy-day circuit, so keep on reading!

David Kirsch's Fall Fashion Workout

Guest Writer — Tue, 14 Sep 2010 04:30:58 PDT

The following post was written by New York-based trainer David Kirsch. He's here to get you prepped for Fall fashion trends. Are you ready to be "Kirsched"?

It’s Fashion Week in New York and prime time to think about what comes after Havaianas and shoulder-bearing tank tops. As my client Amy LaRocca, Fashion Director for New York Magazine, says in the magazine’s Fall fashion issue: "It’s finally time to get dressed." So yes, chunky sweaters may be in this Fall, but that’s no excuse to forgo your quest to get the body you were born to have. Instead of struggling to find clothes that flatter your figure, let’s minimize shopping anxiety by focusing on figure first and the wardrobe will follow.

Here are 4 moves that will help you tailor your body to fit your fall favorites. Add them to your cardio routine - 15-20 reps, 2-3 sets each - and you’ll see results in 14 days.

Bikini Body Bootycamp Workout Video From Tone It Up

Fit Community — Mon, 14 Jun 2010 04:30:39 PDT

If you enjoyed the Memorial Day stability ball workout from the Tone It Up group, here's another workout to help you feel confident in your bikini.

Hey it's Karena and Katrina from ToneItUp.com!
Here is the workout we do in our Celebrity Bikini Body Bootycamp! Below is your printable routine. Have a great workout.
Workout: Do each move 15-16 reps and repeat each circuit twice.

For a description of the workout

read more. CIRCUIT 1: Squats with a Bicep Curl- (tones up the glutes, quads, biceps) Holding 5 to 8 lb dumbbells, stand with feet hip distance apart. Squat down, keeping your abs tight, weight in your heels, and make sure not to extend your knees past your toes. Return to standing position. With straight arms and palms facing outward, perform a bicep curl by lifting the dumbbells to your shoulders, then bring arms back to start position. Repeat, starting with Squat. Deadlift with an Upright Row- (tones up the backs of the legs (the hamstrings), glutes, shoulders) Holding your dumbbells, stand with your feet hip distance apart, slight bend in the knee, and palms facing your thighs. Keeping your back straight and eyes looking forward, bend at the waist, letting the dumbbells hang to the floor. Use your hamstrings and glutes to pull your body back to start. As you rise, lift the dumbbells by raising your elbows until they reach your chest. Lower them back down to your waist, and repeat. Figure Eight Back Lunges- (tones up the sides of the thighs, the glutes, quads, obliques) Stand with feet hip distance apart and holding an 8 to 10 lb dumbbell. Step the right leg back into a lunge. At the same time, sweep the dumbbell to the left, down and up in a half circle (half of the figure eight motion). Return to start position and repeat on the other side. Overhead Triceps Extension- (tones up the backs of the arms) While balancing on one leg, hold a dumbbell straight overhead, slowly lower forearm towards head, then raise the dumbbell overhead again. Do this until failure. CIRCUIT 2: Grab your exercise ball for this circuit! Chest Press- (lifts the glutes, tones the hamstrings, chest, triceps) Holding your dumbbells by your chest, sit on the exercise ball and move your feet forward and roll out until your upper body is resting on the ball. Your booty should be in line with your shoulders, like a tabletop position. Hold this position and bring the dumbbells to your chest with palms facing forward. Using your chest muscles, bring the dumbbells upward. Lower and repeat. Chest Flys- (lifts the glutes, hamstrings, chest) Stay in the tabletop position, bring your arms upward with dumbbells and palms facing each other. Slowly lower the weights down to your sides keeping a slight bend in your arms. Lift weights up to start position and repeat. Triceps Extension- (tones up the glutes, hamstrings, triceps) Remaining in that tabletop position, extend your arms straight upward with your dumbbells and palms facing each other. Slowly lower your forearm towards your head and return to start position. Repeat. Ball Incline Bicep Curl- (tones the biceps) From the tabletop position lower your hips to just above the floor. Rest your back and back of arms on the ball. Hold dumbbells close to the ground and slowly bring upward to just about your shoulders. return to start and repeat. Ab Rollout- (tones the abs, shoulders) Start out standing, with your hands resting on a stability ball in front of you. Roll forward, allowing your arms to go out along the ball. You will be stretched out in a straight line, and your elbows will be centered over the ball. Return to the starting position and repeat. CIRCUIT 3: Ball Leg Curl- (tones the hamstrings, glutes, calves) Lay on your back with arms to your side and palms facing down. With straight legs, place feet on top of the ball and lift your hips upward. Find your balance in this position. Using your hamstrings, roll the ball toward you while lifting your hips. Return to straight legs and repeat. Leg Extension with a Crunch- (tones the inner thighs, abs) Hold the ball between and hold one dumbbell. Lay on your back with legs bent at 90 degrees and arms extended overhead with the dumbbell. At the same time as you straighten your legs crunch upward. Return to start and repeat. Side Lunges with Front Raise- (tones the inner and outer thighs, glutes, shoulders) Standing with feet hip distance apart and holding one dumbbell by your hips, take a wide step to the left while at the same time, raising the dumbbell forward until shoulder height. Push back into the start position and repeat. After your work the left side, repeat on the right. Tone It Up Tummy Tuck- (tones up and flattens the abs, sculpts the shoulders) Starting in a plank position, bring your left knee to left elbow while crunching your obliques. Return to starting position and repeat on right side. CIRCUIT 4: Bent Row- (tones back) Kneel with hand on knee and dumbbell extended down towards floor. Pull dumbbell to up to side until it meets your rib cage. Lower back down and repeat. Band Walk- (booty blaster!!! tones the glutes, hips, quads) Place a mini-band around both ankles and stand in a half squat position with feet hip distance apart. Step to the side, never letting the feet come close together. Step 15 to one side and 15 back. AB CIRCUIT- (make sure your lower back is pressed into the ground the entire time) Do 20 of each move. Lower body crunch Bicycle V Sit Twist If you love Karena and Katrina workouts, sign up for the Tone It Up community group.