Category Archives: be Fit!

In this section you will find examples of exercise programs, information on diet, improve your body, increased muscle tone, fat loss, etc.

Full body workout – easy peasy ? Try it !!!

usia4

1. Warm up:


2. Workout:


– Side squat (right leg) x 20
– Narrow push up x 10

– side squat ( left leg) x 20
– wide push up x 10

– Toes lift x 20
– push up position – cross leg toward hand x 20

– snowboard squat x 20
– plans position – 30s

– side leg lift (right leg) x 20
– side leg lift (left leg) x 20

50 x Jumpy Jacks

Repeat all workout one more time !

3. Relax and stretch
Enjoy !

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Train your body. 15 – min workout!

1. Warm up

2. Workout:

– cross leg in front of you x 20
– jumpy Jacks x 20

– cross leg behind you x 20
– jumpy Jacks x 20

– plank side position (right side), elbow to ground x 20
– right elbow to left knee x 20

– plank side position (left side), elbow to ground x 20
– left elbow to right knee x 20

– jump squat x 20
– ABS – crunch with ankle touch x 20

REPEAT ONE MORE TIME !

3. Relax and stretch.

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Excellent Short Butt workout !

(womansworkoutchannel)

Do it above workout plus:

– 50 x Jumpy Jacks

– 20 x sumo squat and jump

 

Tomorrow you will exactly know where your  gluteal muscle are !!!!  🙂

good luck !!!

 

 

 

 

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What is it a TABATA workout? – Find out more.

TABATA workout is different form of HIIT ( High Intensity Interval Training)  –  but we talking about 4 minutes of real pain ! 🙂

The basis is ONLY four minutes of very intense interval training  ( 20 s – intense exercise, 10 s – relax).

Repeat this 8 times.

A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption)  by about 14%, while anaerobic capacity improved by 28%.

These effects will help you shed those extra pounds of fat, while also building lean muscle.

During a Tabata Workout you can do a different type of exercises, e.g.: Jumpy Jacks, push ups, spinning, burpees, sprint, etc.

So, if you have no time try Tabata next time (soon a post a video).

BEFORE YOU PRACTICE CONSULT THIS WITH YOUR DOCTOR.

 

burpee

 

Phpto: www.dailyhiit.com
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I challenge you !!! My time : 6 min 45 sec. – and yours? :)

1. Warm up:

2. Challenge workout – no breaks at all !

– squat x 50

squat

 

– ABS x 50 – straighten and bend your knees

ABS

 

– Toe lift x 50

 

wspiecia

– Sumo squat x 50

download (1)

 

– Woman push up x 30

images (1)

 

– Crossing leg in front of you and touch the ground with opposite hand : see video

 

3. Stretch

MY TIME: 6 min 45 s  and yours?  🙂

 

 

Photo: www.e-fitnesski.blogspot.com, www.mojanowafigura.pl, www.popsugar.com, www.nomorelettuce.wordpress.com

 

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LEGS KILLER – fatigue your legs and butt and feel satisfaction !

1. Warm up:


2. Workout:

– high knee, side high knee – right leg – 30s
– lift right leg -30s
– high knee, side high knee – right leg – 30s
– lift right leg -30s

– high knee, side high knee – left leg – 30s
– lift left leg -30s
– high knee, side high knee – left leg – 30s
– lift left leg -30s

-running -30s
-wide leg, lift heels -30s
-running -30s
-wide leg, lift heels -30s

– jump lounge – 30s
– squat – touch toes-knees – 30s
– jump lounge – 30s
– squat – touch toes-knees – 30s

3. Stretch

Good job !!!

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Short cardio workout :) good luck !!! enjoy !!!!

1. Warm up:


2. Workout:


– Front punching – 30 s
– Squat: toe-knee – 30s
– Front punching – 30 s
– Squat: toe-knee – 30s

– Arms up- wide elbows – 30s
– Side squat – 30s
– Arms up- wide elbows – 30s
– Side squat – 30s

– Lift straight arms – 30s
– Lift right leg – 30s
– Lift straight arms – 30s
– Lift right leg – 30s

– Elbows in and out – 30s
– Lift left leg – 30s
– Elbows in and out – 30s
– Lift left leg – 30s

3. Stretch

Great Job !!!
Thank you and share to your friends !

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Intense cardio workout to burn fat and increase metabolism www.befhb.com

1. warm up:


2. workout:

https://www.youtube.com/watch?https://www.youtube.com/watch?v=I9vPGhWdz6s
– 30s high knees
– 30s butt squeeze
– 30s high knees
– 30s butt squeeze

– 30s cross leg behind you
– 30s scissors
– 30s cross leg behind you
– 30s scissors

– 30s left leg burpee
– 30s lift and cross your legs on the chest lying position
– 30s left leg burpee
– 30s lift and cross your legs on the chest lying position

– 30s right leg burpee
– 30s twist hips and touch right hand to left ankle
– 30s right leg burpee
– 30s twist hips and touch right hand to left ankle

3. Stretch
Hooray !!!! You’ve done it !!!!

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Burn your fat !

1. Warm up


2. Workout:

– 30s Jumpy Jacks
– 30s ABS
– 30s Jumpy Jacks
– 30s ABS

– 30s sumo squat and jump
– 30s plank position
– 30s sumo squat and jump
– 30s plank position

– 30s mountain climbers
– 30s lift your upper body on chest lying position
– 30s mountain climbers
– 30s lift your upper body on chest lying position

– 30s cross leg in front of you
– 30s spider push up
– 30s cross leg in front of you
– 30s spider push up

3. Stretch

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Warm up before you start your training !!!

It’s very important to warm up before you start your training.

I understand warm up could be a bit boring part of your training , but it’s very important for your health. You shouldn’t start workouts without proper warm up.

Your body needs to be prepare for intense work.

so, let’s go !

Do a warm up, do workout with me !

Good luck!

Before you start exercise ask you doctor for permission regarding your health condition.

29_Ula Kazmierska 12.06.2012

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