getfitandtone
Fitspiration
All my life I have been an athlete that is everything I know. I played soccer all the way up to college (even for a division 1 school). Now I am coaching little girls for soccer. This tumblr is all about fitness, motivation, advice, workout suggestions,...
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Fitness Quote of the Day
“Life consists not in holding good cards, but in playing those cards you hold well.”
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Ways to my heart...
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Fitness Quote of the Day
“Everyone falls down. Only the best get back up.”
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Be A Runner
Running is the easiest workout ever. But even if you’re so not a runner, this plan is doable enough that you’ll be finishing a 5K, small intact, in just one month
Week One:
Day 1: Jog for 2 mins then walk for 2 mins. Repeat 4 times.
Day 2: Jog for 3 mins then walk for 2 mins. Repeat 4 times.
Day 3: Jog for 5 mins then walk for 2 mins. Repeat 3 times.
Day 4: Cross-train for 25 mins.
Week Two:
Day 1: Jog for 6 mins then walk for 2 mins. Repeat 3 times.
Day 2: Jog for 6 mins then walk for 90 seconds. Repeat 3 times.
Day 3: Jog for 8 mins, then walk for 90 seconds. Repeat 3 times.
Day 4: Cross-train for 30 mins.
Week Three:
Day 1: Jog for 10 mins then walk for 2 mins. Repeat 2 times.
Day 2: Jog for 11 mins then walk for 2 mins. Repeat 2 times.
Day 3: Jog for mins walk for 2 mins. Repeat 1 time.
Day 4: Cross-train for 30 mins.
Week Four:
Day 1: Jog for 16 mins then walk for 2 mins. Repeat once.
Day 2: Jog for 20 mins.
Day 3: Jog for 24 mins.
Day 4: Cross-train for 35 mins.
Week Five:
Day 1: Jog for 12 mins then walk for 90 seconds. Repeat once.
Day 2: Rest.
Day 3: Race day!
#motivation#excerise#exerciseprogram#fitness#gym#fitnessprogram#workingout#workingoutprogram#running#health#healthy#toning#5K#inspiration#training
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Fitness Quote of the Day
“Success isn’t given. It's earned.
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Double Up!
With your gym partner try these workouts!
Tush Toner:
Move: Jump Squat
What to do:
1. Stand facing your partner about two feet of space between you. Place feet shoulder-width apart and lower into a squat, pressing your weight, into your heels and keeping knees over toes.
2. Engage your core and jump as high as you can, high-fiving your partner in air. Land softly back into a squat. Do 3 sets of 12 reps, resting 30 seconds between each set.
Leg Shaper:
Move: Bridge
What to do:
1. Lie on your backs, facing each other, with butts far enough apart that your legs are bent at a 90 degree angle. Then place your feet sole to sole and keep arms flat at your sides.
2. With equal pressure, press your feet into each other’s as you lift hips off the ground. Slowly lower back to start. Do 3 sets of 15 reps.
Core Strengthener:
Move: Lower-abs Push
What to do:
1. Stand with feet hip-distance apart while your partner lies with her head at your feet, holding your ankles, and extend her legs to the sky.
2. Push her legs away from you as she uses her stomach muscles to keep her feet from touching the ground. Return to start. Do 3 sets of 20 reps, resting 15 seconds between sets then switch positions.
Arm Sculptor:
Move: High Plank
What to do:
1. Face each other in a plank position with arms extended; your body should be straight from shoulders to ankles. Keep abs engaged as you both lift right hands and clap them together at center. Return to start; clap left hands together for one set. Do 3 sets of 15.
#motivation#excerise#exerciseprogram#fitness#gym#workingout#workingoutprogram#inspiration#abs#toning#training#health#healthy
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