I am the change I want to see.

hopeful-for-health:

Allllll of you do it! NOW! :p

(Source: 21daysfitness)

allyfit:

eviltwintraining:

7 EFFECTIVE THIGH EXERCISES

Bikini season is almost here, and if shopping for a new suit gives you a nervous twitch, you’re not alone. I took a long look in the mirror and decided it’s time to hunt out some new exercises for thighs… six weeks is more than enough time to firm them up and get them beach ready! Who’s with me? Lace up your trainers, grab a bottle of water, and let’s try these exercises for thighs… next stop, the Victoria’s Secret swimsuit catalog!

1. SQUATS

Squats are an easy, effective exercise for your thighs that you can do at home or at the gym. The best way to describe the proper form for a squat is to stand straight, legs at shoulder-width apart, then pretend you’re sitting down. Just as your knees are bent at 90 degrees, stand back up again. You might want to hold your arms in front of you, or keep them on your hips, for balance. Do three sets of 20 squats. Want to amp it up a little? Rather than rising slowly from the squat, leap up, then land softly in the squat «sitting» position again.

2. FRONT LUNGES

Ah, lunges. Perhaps the most perfect exercise for thighs! They’re easy to do, and again, they can be done at the gym or at home. Stand with your feet together, hands on your hips. Take a step forward with your right leg, dropping your left knee to the ground, then stand back up again in one fluid motion. Don’t over-step, and don’t hit your knee on the ground too hard! Repeat, stepping forward with your left leg and dropping to your right knee. Do three sets of 12 for each leg.

3. SIDE LUNGES

Side lunges are nearly identical to front lunges, only (you guessed it) rather than stepping forward, you’ll step to the right or the left, depending on which leg is your «step forward» leg. Again, repeat for three sets of 12 for each leg.

4. RUNNING OR JOGGING

Running, jogging, or even brisk walking is also an excellent exercise for thighs. Be sure, of course, that you have the right trainers for your feet, and that you stay hydrated.

5. LEG PRESS

Ever wondered what the leg press at the gym was for, exactly, or how to use it? It’s for your thighs (and the rest of your legs) but the key is proper form! And you don’t have to use a lot of weight; start with 20 pounds and work up from there. Be sure that, as you’re pushing up, your knees never go further out that your toes.

6. SINGLE LEG «NAME»

The longer your name, the more… difficult… this exercise will be. Lie flat on your back with your arms at your sides and your legs straight. Lift your left leg in the air, toes pointed at the ceiling (or as close to the ceiling as you can get) keeping your leg as straight as possible. Using your toes as your «pen,» «write» your name on the ceiling. Now switch legs and do it again! Repeat ten times with each leg, and do three sets. Yow!

7. YOGA

There are several yoga poses and maneuvers that are excellent exercises for your thighs, including the utkatasana and sun salutation. Find a yoga DVD to do at home, or take a class at a local gym or studio. Who knew yoga could give you awesome buns and thighs?

With so many awesome, effective (and frankly, «feel the burn») exercises for thighs, there’s no reason to have bikini bad-dreams again… at least, not this season! Which of these thigh exercises has you winded, and which are a snap? Or do you have another exercise for thighs that’ll help me tone up? Do share!

I do have killer legs :$

(Source: )

fitblrhappyandhealthy:

I love to do these workouts and really like to make up my own combinations. I made this sheet for anyone who wants to try but also for myself. I have a little note book with them so here’s just a few. remember go at your own pace but push yourself. Even if its just one more than you want to.

I have a gymboss interval timer but you can also get an interval timer app but i’m sure you could also find one on the computer if need be.

If you’re unsure about anything please send me a message.

heres some of the moves if you’re unsure of how to do them.

Plank Tuck Jumps

Plank Knee to Elbow

Side Plank Knee to Elbow

Plank Jacks

T-Push Ups with weights

Push Up And Row

Bicycle Crunches

Weighted Swings #3

Russian Twist

Curtsy Lunge 

Oblique V Ups

Supermans except without the stability ball

Burpee + Tuck Jump

Dead Lift

Elevated plank

Squat and Press

Squat or Lunge and Kick 

Mt. Climbers

Tricep Dips

In and Out Abs: Staring in a V extend legs out and In.

Spider knee: Bringing one leg to your chest then rotating it out to the side and back to plank. Alternate 

3 Point Jump Is jumping to the side, the middle then the other side.

Side Burpee: Regular burpee but instead of jumping to a plank you jump to a side plank. Make sure you place your hands evenly on the ground before you jump and go at your own pace.

(Source: oatsandyoga)

yoga-body:

healthiie:

Neck & Shoulders

• Hatha Yoga for Neck and Shoulder Health - 57 Min
• Yoga for Neck and Shoulder Tension and Injuries - 14 Min
• Feel Good Friday: Yoga for Neck & Shoulders - 14 Min
• Back to School Shoulder Stretches - Yoga Sequence - 6 Min
• Yoga for Your Shoulders 10 Minute Workout Routine - 10 Min
• Beginners’ Yoga for Shoulder Strength with Melissa McLeod - 22 Min

Chest:

• Yoga Workout Beginners Home Chest & Shoulders Exercise Routine How To - 11 Min
• Yoga for Heart Opening - 10 Min
• Heart Opening 30 Min Yoga Class - 31 Min
• Heart Chakra Yoga Sequence - 10 Min

Arms:

• Yoga for Firm and Shapely Arms and Shoulders - 9 Min
• Arm Yoga Workout - 4 Min
• Total Body Transformation Yoga: Hips and Arms - 11 Min
• Yoga For Arm Strength: Part One (8Min) & Part Two (2 Min)
• Yoga For Guitar Players — Arms, Wrists, and Fingers - 8 Min

Back:

• Yoga for Back Strength - 7 Min
• Yin Yoga for the Spine - 60 Min
• Restorative Yoga For Back - Restoraflow - 40 Min
• Yoga for Back Care - 15 Min
• Yoga Workout | Low Back Pain Stretches Routine - 10 Min
• Yoga for your back - 19 Min
• Lower Back Relief - 17 Min

Abs:

• Yoga 4 Abs with Gillian B & Sebastian - 10 Min
• Yoga for Abs and Core Strength - 8 Min
• Yoga Abs Workout - 10 Min
• Iron Yoga Abs & Closing Stretches - 15 Min (Note: Includes weights. If you dont have weights, use a can from the pantry or something similar.)
• Yoga to Build Strong Abs - 7 Min

Hips:

• Hip Opening Yoga - 45 Min
• Yoga Flow Hip Openers - 14 Min
• Wall Yoga for Hips and Hamstrings - 12 Min
• Yoga for Hip Pain and Stiffness - 17 Min
• Butt, Hips & Thighs Warm up - 7 Min
• Yoga Mania: Move those hips! - 12 Min
• Office Yoga: Hip Release - 10 Min
• Yoga for your Butt - 6 Min
• Yoga Tone your Butt and Thighs - 4 Min

Legs:

• Denise Austin: Yoga Legs Workout - 10 Min
• Gentle Yoga for Tight Legs and Hips - 20 Min
• Yoga for Sexy Legs - 6 Min
• Sleek Yoga Legs - 4 Min

Full Body/Full Classes:

• Jillian Michaels: Yoga Meltdown Level 1 - 35 Min
• Weight Loss & Fatburning Yoga Workout - 20 Min
• Yoga for Weight Loss - 20 Min
• Yoga for Runners - 26 Min
• Foundations in Flow Yoga Class with Fiji McAlpine - 48 Min
• Connections to Core Power Yoga Class with Fiji McAlpine - 57 Min
• Energizing Sunrise Practice - 38 Min
• Power Yoga with Bryan Jones - 31 Min
• Yoga Class with Logynn Northrhip  - 60 Min
• Yoga Basics to Improve Alignment - 62 Min
• Yoga for Beginners Two with Dr. Melissa West - 60 Min
• Intermediate/Beginner: Lunch Time Yoga Class - 45 Min

Enjoy :)

YEAH!

(Source: recoverykitty)