FitSugar

Take It to the Gym: Printable Booty Workout

FitSugar — Wed, 18 Apr 2007 08:45:00 -0700

Working the booty is always a great thing to do, plus it is great prep for the upcoming swimsuit season. Watch the video first then you can print out this printer friendly version to take with you to the gym.

Kicks
(10 reps each leg)
Do's and Don'ts

Keep elbows directly under your knees
Start with your toes on the ground and your foot flexed
Do not allow your back to arch, just use the glute to lift your leg
Keep abs engaged - this exercise works your core too.

Donkey Kicks
(10 small pulses each leg)
Do's and Don'ts

Keep your knee pointed down towards the floor
Keep the motion small and concentrated
Use your abdominals to stabilize - pull them away from the floor

There's more, so read more

Charlie Chaplin (20 pointed feet, 20 flexed) Do's and Don'ts Do 20 small clicks of the heels with toes pointed Then do 20 small clicks of the heels with feet flexed Keep knees straight and move from the upper inner thigh Keep your abs up and lifted - your hand under your belly is there to remind you to pull the abs up and away from the floor
Bridge with Pulses (10 small pulses) Do's and Don'ts Keep your legs parallel (try this with a small ball or pillow between your knees Place your heels close to your pelvis to work the glutes more
Bridge with kicks (5 reps each leg) Do's and Don'ts Work the glute of the foot that is in on the ground - this will help steady the pelvis Don't lower just until it is even with the other knee - use control Flex the foot as you lower the leg, reach through that heel
Raise the leg with a pointed foot
Squats on 3 Levels (10 pulses on each level) Do's and Don'ts Really stick your booty out - DO NOT tuck your pelvis under Feel like you are sitting back in a chair You should be able to see your toes, because you are keeping your weight in your heels to fire up the glutes Do ten squats, then lower your bum for 10 more, then go even lower for the last 10 For more details on squats - check out You Don't Know Squat
Plié Squats (10 slow pulses) Do's and Don'ts Open your legs super wide, so when you bend your knees they are right over your toes Spiral your thigh bones away from each other to open your knees - they should be in line with your big toe Pulse up from your sits bones squeezing together
Pulsing Lunges (10 pulses each leg) Do's and Don'ts: Ideally, both knees should be at 90 degrees Do not push with the back leg, initiate the pulse from the glute of the front leg Use weights to increase the difficulty of the exercise

Print It: FitSugar Treadmill Workouts

FitSugar — Mon, 16 Mar 2009 05:50:00 -0700

Even if you're a cardio fanatic, running on a treadmill can become a bit stale. To fight boredom you need to mix up your program with intervals and adding incline work. I just made a downloadable version of four of my favorite treadmill workouts, so now you don't have to go to the gym empty handed and come up with cardio routines on the fly. You can print out this PDF of treadmill workouts and take it to the gym. After printing, just fold the paper into fourths so you can easily follow the workout you've selected.

Printable Version of Intervals on StepMill

FitSugar — Mon, 31 Mar 2008 01:00:00 -0700

Print It: Elliptical Incline Booty Workout

FitSugar — Tue, 19 Feb 2008 02:00:00 -0800

Time	Resistance	Incline	SPM*
0:00-2:30	3.0	5.0	110-130
2:30-5:00	5.0	7.0	120-130
5:00-10:00	9.0	11.0	130-140
10:00-15:00	9.0	13.0	130-140
15:00-20:00	9.0	15:00	130-140
20:00-25:00	11.0	15.0	120-130 / Go BACKWARD
25:00-30:00	9.00	15.0	130-140 / Go FORWARD
30:00-32:30	5.0	5.0	120-130
32:30-35:00	3.0	5.0	120-130

*SPM = Strides Per Minute

Printable: 22 Minute Quickie Elliptical Workout Interval

FitSugar — Sun, 20 Jan 2008 02:00:00 -0800

Set incline to 20 percent and get working:

Warm Up
00:00-03:00 Resistance 3
03:00-05:00 Resistance 5

Quicky Intervals for 5 minutes
Resistance between 5 and 7
05:00-05:08, RPE 8-10
05:08-05:20, RPE 4-7
05:20-05:28, RPE 8-10
05:28-05:40, RPE 4-7
05:40-05:48, RPE 8-10
05:48-06:00, RPE 4-7
Repeat 4 more times

Recover
10:00-12:00, level 9, Backward
Focus on your hamstrings

Quicky Intervals for 5 minutes
Resistance between 5 and 7
12:00-12:08, RPE 8-10
12:08-12:20, RPE 4-7
12:20-12:28, RPE 8-10
12:28-12:40, RPE 4-7
12:40-12:48, RPE 8-10
12:48-13:00, RPE 4-7
Repeat 4 more times

Cool Down
17:00-20:00 level 5
20:00-22:00 level 3

To make the workout even more varied, focus on your arms powering the motion during the intervals on even minutes. Alternate with pushing versus pulling as you work your arms to balance the muscle of your upper body.

Printable: Beginner Treadmill Workout

FitSugar — Tue, 01 Jan 2008 02:00:00 -0800

Time	Speed	Incline
0:00-5:00	3.0	1.0
5:00-10:00	3.5	1.0
10:00-12:00	5.5	1.0
12:00-16:00	3.5	1.0
16:00-18:00	5.5	1.0
18:00-22:00	3.5	1.0
22:00-24:00	5.8	1.0
24:00-28:00	3.5	1.0
28:00-30:00	5.8	1.0
30:00-35:00	3.5	1.0
35:00-40:00	3.0	1.0

Print It: David Kirsch's Boot Camp Circuit Workout

FitSugar — Tue, 10 Nov 2009 05:50:44 -0800

You saw David Kirsch's Boot Camp Circuit Workout and now you can take it with you to the gym. Click here for the PDF of the workout, then print it.

The colorful images of David pushing himself will surely motivate you to join in the fun of plyo push-ups, sumo squats, and jumping lunges. Once printed, hang the workout on your fridge or put it in your gym bag as a helpful reminder not to slack off this holiday season. David's workout will help you stay toned and fit as we make our way toward Thanksgiving.

A Pesticide Produce Guide For Your Pocket

FitSugar — Fri, 13 Mar 2009 12:00:00 -0700

To buy organic or not to buy organic? Take a page (literally) from the Environmental Working Group, a health advocacy group consisting of scientists, engineers, policy experts, and lawyers whose mission is to expose threats to our environment. In addition to uncovering big environmental health threats, the EWG works to find small solutions, too. One of those is to help you avoid produce that is heavily sprayed with pesticides.

EWG has created a printable version of its "dirty dozen" list of the 12 most heavily sprayed fruits and veggies, as well as the 15 types of produce with the lowest amounts of pesticides. The list fits easily in your wallet so it can be used as a reference guide when grocery shopping to help you decide when to go organic and when it is OK to opt for less expensive, conventionally grown produce. You do, however, have to sign up for the EWG monthly email newsletter to get access to the printable list. Since the newsletter is chock-full of useful information on pesticides, sustainable agriculture, and other food-related issues, it's a piece of email worth getting.

You can sign up for the newsletter here. Here's to some happy and healthy shopping.

Source

3 Printable Workouts

FitSugar — Sun, 01 Mar 2009 03:30:00 -0800

If you normally go to the gym after work, your fitness routine might get a little jumbled and your weekends can easily become devoid of exercise. Internet to the rescue! Here are three workouts you can do easily in your home - two full body circuits, one with weights and one without, and a yoga sequence of nine poses to work your lower half. You will find a detailed explanation of the workouts in the top row, and directly below is a link to the printable PDF with easy to follow illustrations of the moves. Take advantage of your free time this weekend and workout.

Circuit Workout - No Weights Required	FitSugar Lower Body Yoga Series	Full-Body Circuit With Weights
Print It: FitSugar Circuit Workout - No Weights Required	Print It: FitSugar Lower Body Yoga Sequence	Print It: Full-Body Circuit With Weights

Print It: Treadmill Hill Workout With Leg Work

FitSugar — Wed, 16 Jul 2008 08:39:37 -0700

Time	Speed	Incline	Leg work - off the treadmill
0:00-5:00	3.0	1.0	(this is your warmup)
5:00-10:00	4.0	6.0
10:00-11:00			Alternating front lunges
11:00-16:00	3.5	8.0
16:00-17:00			Squats
17:00-22:00	3.	10.0
22:00-23:00			Alternating reverse lunges
23:00-28:00	2.5	12.0
28:00-29:00			Plié squats
29:00-34:00	2.	12.0
34:00-40:00	2.0	1.0	(this is your cooldown)