FitSugar

Take It to the Gym: Mini Boot Camp

FitSugar — Thu, 14 Jun 2007 04:00:00 PDT

You saw the video and now here's the print out of the Mini boot camp so you can take it to the gym or the park or your backyard. Click here for the printer friendly version.

Boot Strappers 20 reps Only straighten your legs as far as you can while still keeping your hands on the ground Do not jam or pop your knees to straight Relax your neck and look at your shins Exhale as you straighten your legs and use your abs pulling toward the sky to initiate the motion
Boot Strappers Move 2 Come into a full crouched position with your heels raised Inhale as you bend your knees
Push Ups 10 reps Exhale as you push the ground away
Plank with Leg Raise 10 sets - alternating legs Focus on the glutes and hamstrings lifting the leg Keep your core engaged Do not let your back sway to lift your leg

Is there more??!!?? You betcha! Just

Push Ups 10 more reps Move to your knees only if you have to If your arms feel like they can't take it, try to stay in a plank and just make the motion smaller
Squats 10 reps Really stick your booty out as you bend your knees Keep your weight in your heels Keep your chest up and look forward Do not round your back, keep it neutral
Squat with Heel Raise 10 sets - alternating heels Hold your squat position and just lift one heel Keep your chest up
Squats 10 more reps
Twisting Side Lunges 10 sets - alternating sides Touch your hand to the outside of your foot Exhale as you twist down, inhale as you return to standing If your inner thighs are tight, you should stretch them first Focus on your obliques making the twisting motion
Alternating Forward Lunges 10 reps, stop with LEFT foot forward Aim to get both knees to 90 degree angles Really push off with the front foot to return to standing, this gets that back of the leg to work Keep your gaze straight out Your arms out to the sides helps with balance
Lunge with Twist to Left 10 reps Keep your torso long as your twist your ribs to the left Your pelvis should stay aimed forward Reach through your back heel to engage your glute muscle Exhale as you twist and imagine your waist wringing out like a wet washcloth
Alternating Forward Lunges 10 reps, stop with RIGHT foot forward Use "Diver Arms" position this round to challenge your balance more "Diver Arms" are arms overhead with elbows straight and hands overlapping
Lunge with Twist to Right 10 reps Keep your torso long as your twist your ribs to the right Genie Arms may feel stupid, but they make it harder to cheat and just move your shoulders to the right
Standing Knee Touch 10 sets - alternating sides This old school marching works the abs, so imagine the knee coming up because the navel is pulling to the spine Reach your arms up as the leg goes down You are bringing the opposite elbow down to the opposite knee
Isometric Crab Hold hold for 30 seconds Finger tips should point toward your bum Keep the pelvis at the same level for the entire 30 seconds, don't let it drop Let your head relax all the way back

Print and Play Our Bachelorette Bingo Boards For the Premiere!

Tara Block — Mon, 14 May 2012 12:00:29 PDT

Get your gowns and roses ready; today is The Bachelorette season premiere! Emily Maynard is taking a second shot at love after things ended with The Bachelor Brad Womack, and we're not ashamed to admit we'll be glued to our seats for the premiere. If you're a longtime fan of the show (or even if you're not), we've got a fun way to make your Bachelorette viewing party even better - Bachelorette bingo!

Here's how it works: just click here to download five different Bingo boards (including a blank one), print them out, and play a Bachelorette version of Bingo at your premiere viewing party!

And here are the links to the different printable Bingo boards:

Now grab a glass of wine (or two), some equally Bachelorette-obsessed girlfriends, and play some Bingo!

From the Community: Tank Top Arm Workout

Fit Community — Sat, 12 May 2012 15:45:02 PDT

Reader FitFabCities has a tank top workout for you to do at home - all you need is a pair of weights! She shared it with us in our FitSugar Community.

With Spring here and Summer around the corner, what could be better than a printable workout designed specifically to help you get tank top arms? I love this season's sleeveless tops and maxi dresses, but after a long Winter of sweaters and long-sleeve blouses, my arms could use a little toning. (Truth be told, I'm pretty self-conscious about my upper arms so I love exercises that focus on shaping my shoulders and triceps.) Add this workout into your regular cardio routine or some lower body strength work (like the Perfect 10 Lean Legs Workout). All you need is a pair of dumbbells and you'll be sporting fabulous toned arms in your favorite outfit this Spring and Summer!

Happy Workout!

You can get the printable version with exercise descriptions and tips here.

Share your own workouts, find a new one, or just get inspired in our FitSugar Community!

Print and Play Our Bachelor Bengo Boards For the Finale!

Tara Block — Mon, 12 Mar 2012 08:21:33 PDT

This season of The Bachelor is about to come to an end today, as Ben Flajnik will be giving his final rose to either horseback-riding Lindzi (winner of the first impression rose) or the villainous model Courtney. If you've been glued to your TV screen like us for the ups and downs of the reality dating show, we've got a treat for you that will make next week's episode truly the "most exciting finale in Bachelor history!"

Here's how it works: Just click here to download five different "Ben"go boards (including a blank one), print them out, and play a Bachelor version of Bingo at your finale viewing party!

And here are the links to the different printable Bengo boards:

Now grab a glass of wine (or two), some equally Bach-obsessed girlfriends, and play some Bengo!

6 Ways to Stay Organized When Grocery Shopping

Emily Co — Mon, 20 Feb 2012 14:31:05 PST

Browsing the supermarket aisle is always fun, but doing it week after week can get old, especially if you have other errands to take care of. It's important to be more efficient when shopping for groceries to avoid wasting time and potentially forgetting some grocery essentials. Here are a couple of tips that will help you be more organized:

Keep a list. Lists are always crucial to organization, and just to make sure you don't forget anything or buy unnecessary items, document your weekly grocery needs. There are plenty of ways to do so - you can keep your own Google Doc, a text document, or a simple notepad. There are even free printable grocery lists online that let you check off which groceries you need. A good one to check out is the very detailed Ultimatest grocery list (they even have a vegetarian version).
Use apps. Experiment with grocery shopping apps and consider keeping a running list of groceries on an app like Ziplist, which lets you sync up with lists of other people on your phone for convenience. You can even use discount-seeking apps like Grocery Pal, which shows you what items are on sale, and coupon locator apps like Coupon Sherpa or Yowza!!. The coupon apps will display bar codes, which the cashier can scan to give you the discount.
Time it well. Pick the right time to go grocery shopping. You want to avoid going when there are crowds, because shopping and waiting in line for the cashier may take longer than usual. It's also good to go before the supermarket rush because most items will be in stock; this will prevent you from having to go back if a certain item was not available. The best dates to shop may differ depending on the grocery store, so be sure to observe your supermarket and pick up the crowd patterns. Lifehacker suggests Wednesday night as an ideal time because "many grocery stores release their new sale advertisements that day but also honor the sales items from the previous week." Personally, I like going on Saturday nights to avoid the crowds.

Read after the jump for more grocery organization tips.

Make a Super Bowl of This Meatless Chili

Zelana Montminy — Thu, 02 Feb 2012 10:36:34 PST

Are you ready for some football? The Super Bowl is right around the corner, and we're cooking up some tasty chili to celebrate. Our chili is meat-free and flavored with a variety of spices - including cinnamon and nutmeg. Watch the video to see just how easy it is to whip up a pot of this chili! Click here for a printable version of this recipe.

From the Community: Printable 5-4-3-2-1 At-Home Circuit Workout

Fit Community — Wed, 01 Feb 2012 14:57:05 PST

Reader FitFabCities has a simple 15-minute workout for you - no equipment needed! She shared it with us in our FitSugar Community.

This printable workout gives you total-body toning plus cardio and it's as easy as 5-4-3-2-1! The whole thing is only 15 minutes long so it's perfect to squeeze into a busy day. Plus you don't need any equipment or a gym; simply push your coffee table out of the way and you're good to go!

Happy Workout!

TIPS

Feel free to take as many breaks as you need
Just starting out: go through once
Intermediate: go through twice
Advanced: go through three or four times
Take breaks between each round and make sure you drink plenty of water

You can get the printable version here: Fit Fab Cities

Share your own workouts, find a new one, or just get inspired in our FitSugar Community!

Standing Yoga Series For Strong and Sexy Legs

FitSugar — Fri, 06 Jan 2012 10:24:38 PST

Athletes of all kinds, from cyclists to skiers, benefit from strong legs. Toned legs not only look good, but they can help prevent injuries too. This dynamic yoga sequence flows between basic standing poses targeting your legs and booty while working your core and arms too. Complete all nine poses on the right side first, and then repeat on the left.

Here is the printable version of the sequence. Enjoy!

Print It: FitSugar Glutes and Hamstring Workout

FitSugar — Sat, 22 Oct 2011 03:44:00 PDT

Now that bikini season is over, don't let your tush go to mush. Keep up the strength in your legs so you'll be ready to hop on your skis or snowboard. And even if you're not a snow bunny, you'll still want a toned lower body so you can run and bike faster when working out, not to mention, look great in your skinny jeans. Keep your backside in tip-top shape with FitSugar's Glutes and Hamstrings workout. We even made a convenient printable version of the nine-exercise workout.

Download and print this PDF - it looks best printed in color. Tape it to your fridge. Take it to the gym. Just remember to work your booty.

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