Happiness

boneobsession:

This workout involves little to no equipment; all you need is a space to workout in, a place to run, and a chair. The goal of this workout is to tone each major problem area on the body so that you can rock that bikini bod.

**Remember to drink water throughout your workout, breathe when you’re doing the excercises and if, for some reason, anything hurts (beyond the usual workout soreness) stop immediately.**

Start with ten minutes of easy cardio to get your heart rate up and your blood flowing. Biking and jogging are popular options. And then follow that up with 2-3 sets of the following.

15 Tricep Dips (back, shoulders and back of arms)
*chair* Standing with back to chair, place your hands on edge of seat and walk your feet out with knees slightly bent. Bend your elbows and lower your butt towards the floor until your elbows are bent at a 90 degree angle. Press back up. 14 more to go!!
15 Plank Twists
Start in the push-up position, and tighten your ab muscles. Bend your left leg bringing your left knee up under your stomach and towards your right shoulder. Repeat for your right leg bringing your right knee under your stomach and towards your left shoulder.
15 Scissor Kicks
Lie on your back with your hands tucked under your lower back or butt for support. Press the small of your back against the floor (it will feel weird) and raise your legs 6 inches from the ground. Make sure to keep your legs straight. Tighten your abs as you lift your left leg straight, keeping in mind to keep your back flat against the ground. Quickly bring the left leg down while simultaneously lifting your right leg. If done properly your heels shouldn’t touch the ground until all 15 are done. Each leg should point towards the sky 15 times.
15 Seated Ab Twist 
Sit on the floor with your knees bent and arms extended in front of you, hands clasped. Lean back until your torso is at a 45 degree angle to the floor, your feet should be hovering slightly above the ground and your abs should be tightened. Twist your arms to the right until your knuckles hit the ground and then return to center. Alternate sides and do 15 each.
20 Side Lunges With Knee-Up
Stand feet hip-width apart, knees soft and hands on hips. Lift right knee to chest and then take a big step out to the right side, lowering into a side lunge (your right leg should bend and your left leg should not). Quickly push off right foot and return to standing position with knee at the chest. Do 20 times on the right and then switch and do 20 on the leg.
20 Regular Lunges
Stand with your feet shoulder width apart, your hands on your hips. Step forward with your right foot and bend your right knee until your left knee is only a few inches from the ground. Keep in mind your knee should never go past the tops of your toes and if they do, take a longer step. Push back up into the standing position with feet shoulder-width apart and then alternate sides until each leg has done 20 lunges.
25 Calf Raises
Simple stand straight with your hands resting on something for balance and pull in your ab muscles. Raise your heels so your weight is on the balls of your feet, hold for a few seconds and then lower them slowly. 1 down, 24 to go!!

2-3 Sets

All workouts are courtesy of multiple fitness magazines and credit for the picture doesn’t belong to me. I hope you enjoyed my little workout and I’d love for your feed back. <3 

Tips

(Source: cadaverousdreams, via fitspiration)

muffintop-less:

Don’t waste all the hard work you put in at the gym on a crummy diet! Remember “abs are made in the kitchen”

Make sure you are eating 5-7 small meals a day, spaced about 2-3 hours apart (this keeps your metabolism burning hot throughout the day). Each meal should consist of a lean protein, veggies, some complex carbs and healthy fats.

EAT CLEAN and stay away from processed/packaged crap like soda, diet soda, fruit juice, sports drinks, cookies, chips, crackers, candy, ice cream, pudding, jell-o, flavored yogurt, deli meats, processed meats, white breads and pastas, sugary cereals, packaged processed crap, granola bars. They are all full of sugar and processed, chemical junk! Sugar spikes insulin and promotes fat storage! 

Do not treat your body like a waste basket!! Feed it foods that will fuel it and help it to function at a high level! If you implement the above strategies, I guarantee you will not only LOOK better but you will FEEL better as well!!

(via sweatyfitness)

myidealhome:

• supereasy DIY: messy shoe shelves for the shed (via houzz)

Want those yellow rain boots!

Love the bottoms

(via sweatyfitness)

sweatyfitness:

chuggin’ some pellegrino as we speakk;)

Should do more of this

(Source: skinny-person)

ohlala-skinny:

Perfect tan.

Inspiration maybe?

(Source: enthusiasmdocumented, via sweatyfitness)

Very cool

(Source: makeyousmilenyc, via homeandinteriors)

Been here as well :)

allthingseurope:

Dresden , Germany

(by ill-padrino )

Been here too!

allthingseurope:

Frosty Amsterdam

(by B℮n)