10th Day of Christmas W...
On the Tenth Day of Christmas my Trainer gave to me 10 Folding Lifts 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3 Squat Star...
9th of Christmas Workou...
On the Ninth Day of Christmas my Trainer gave to me 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3 Squat Star Bursts 1 Rolling...
Kneeling Kick Outs
Kneeling Kick-Outs Set: 1 Reps: 1 minute each side Weight: Rest between Sets: How Many days a week: 3 Kneel on the mat with your right knee bent and out to side of your body. Left knee positioned on the floor. Your palms are positioned flat on the floor. Kick out to the side by...
Super Bowl Half-Time Wo...
Super Bowl Half-Time Workout Start Date: Half-time End Date: After Half -time Duration: 20/40 minutes Session Length: 20 minutes/40 minutes Exercise...
Welcome to Diamond Barb...
Get Motivated. Get Fit. Get Sexy. Diamond Barbells is a fitness blog that is dedicated to women who exercise regularly or who want to get started with an exercise plan. Michelle Rossfeld fitness expert and owner of the TOP boot camp in Chicago called, Chicago’s Womens Fitness...12.2 in 14 days
Biggest Loser has set the bar for the highest weight loss in 1 week . However, my clients exercise an hour a day and six days a week. One of the highest weight loss from a client was 12.2 lbs in 2 weeks in 2011. My clients weighted over 250 lbs and was frustrated that she...Lunge Hold
Lunge Hold: Reps: 1 minute on each side with 20 second pulses Sets: 2 Rest: between sets: 20-30 seconds Stand with your feet hip width apart. Take a step forward with your right leg, landing with the heel first. Bend both knees lowering hips toward the floor, but not touching the back...Spiderman Push-up
Spiderman Push-up: Reps: 20 Sets: 2 Rest Between Sets: 30 seconds Get into a pushup position. As you lower your body toward the floor, bend your elbows and lift your right foot off the floor, bring your right leg out sideways, and try to touch your knee to your elbow. Now push your body...Reverse Russian Twist
Reverse Russian Twist Reps: 20 Sets: 2 Rest Between Sets: 30 seconds Lie on your back on a mat, placing arms out to the side shoulder height. Bend knee and lift legs up until they form right angles to the body at the hips. Lower to right to about a 45-degree angle and return to start...Super Sets Opposing Mus...
2 day Super Set Opposing Muscles Workout Start Date: End Date: Duration: 4 Weeks Session Length: 1 Hour Workout (Day 1) Exercise (Day 1) Exercise Notes ...The Basic Secrets
The Basics to eating to lose weight and get in shape Most women eat way to much, the average woman eats 2000-3000 calories a day. To lose weight and get in shape you must between 1200 -1400 calories a day and never lessthan 1000 calories a day. First and for most. You can exercise...Triceps Dips
Triceps Dip (on the bench/chair two feet): Reps: 15-20 seconds each side Sets: 2 Rest between sets: 20-30 seconds How many days a week: 2 days Place your hands behind you on a bench/chair or a stable object with your heels on the ground. Your body should be about 2 to 3 inches away from...Crunches with extended ...
Crunches w/extended legs: Reps: 20 Sets: 2 Rest between sets: 20-30 seconds How many days a week: 2 days Lay on the floor with legs extended in front of you. Flex both feet, and place the right heel on top the left toes. Put your hands behind your head. Keeping your back and head...January 2012 Motivation...
“It’s not who you are that holds you back, it’s who you think you’re not.” – Anon “Exercise is like mouthwash. If you can feel the burn, it’s working!” – Unknown “Strive for progress, not perfection.” -Unknown “If you...Lose up to 12 lbs in 14 days
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