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.

Slim thighs – strong back ! visist : www.befhb.com

1. Warm up – 5-7 min

2. Workout :


– lift your back x 10
– fire bridge -each leg x 20
– lift your back x 10
– side lift – bend your knee – each leg x 20
– lift your back x 10
– lift your bent knee – kneeling position – each leg – x 20
– lift your back x 10
– side position – lift your hip – knee-elbow touch – each leg x 20

This is one round , do it 2 more !!!!

3. Stretch

You will feel your legs, back and bottom :):):)

Good luck !!!
Before you do this workout contact your doctor and talk to him about it.

be Fit!

Be fit, stay fit ! don’t give up ! :)

Workout:
– 50 Jumping Jacks,
– 10 squats
– 50 Jumping Jacks,
– 10 sumo squats
– 10 push-ups
– 25 sit-ups

Repeat 3 times !
good luck !
No excuse ! 

imagesdownloaddownload (1) images (1) images (3) 
be Fit!

Niech wiek nie będzie przeszkodą !!!! Let age will not be a barrier !!!

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Niech wiek nie będzie przeszkodą !!!!

Let age will not be a barrier !!!

 

 

 

 

 

 
photo:www.humorshering.com

 

be Beautiful!, be Fit!, be Healthy!

the 3 round !!!! don’t give up! :)

29_Ula Kazmierska 12.06.2012

 

Day 21 – repeat day 1 – 3 times !

http://www.youtube.com/watch?v=o3od59FoqCc

Day 22 – repeat day 2 – 3 times !

http://www.youtube.com/watch?v=YXqZlbRrdCI

Day 23 – repeat day 3 – 3 times !

http://www.youtube.com/watch?v=zpbV41Vk0_U

Day 24 – repeat day 4 – 3 times !

http://www.youtube.com/watch?v=Cm8aOUa4_Ac&feature=youtu.be

Day 25 – repeat day 5 – 3 times !

http://www.youtube.com/watch?v=e5nc3yfGQoA&feature=youtu.be

Day 26 – repeat day 6 – 3 times !

http://www.youtube.com/watch?v=S5vOq7la2Zo&feature=youtu.be

Day 27 – repeat day – 3 times !

http://www.youtube.com/watch?v=qxNAL-5XrAc&feature=youtu.be

Day 28 – repeat day – 3 times !

http://www.youtube.com/watch?v=V2_sEOtjvxc&feature=youtu.be

Day 29 – repeat day – 3 times !

http://www.youtube.com/watch?v=mAutGYJcjgM

Day 30 – repeat day 10 – 3 times !

http://www.youtube.com/watch?v=IAux_YPklAE

 

good luck my friends!!!!

be Fit!

continue!!!! reshape your body with me!

Day 11 – repeat day 1 twice!

Day 12 – repeat day 2 twice!

Day 13 – repeat day 3 twice!

Day 14 – repeat day 4 twice!

Day 15 – repeat day 5 twice!

Day 16 – repeat day 6 twice!

Day 17 – repeat day 7 twice!

Day 18 – repeat day 8 twice!

Day 19 – repeat day 9 twice!

Day 20 – repeat day 10 twice!

 

Believe  me! – you can do it!

 

Good luck, don’t give up !!!! never ! 🙂

be Fit!

day 10 – we still working :)

1. warm up:

http://www.youtube.com/watch?v=IAux_YPklAE

2. workout:

http://www.youtube.com/watch?v=cP6_BXpOOrQ&feature=youtu.be

 

– 5 x 30s squat position

– 5 x 30s plank position

3. stretching good luck 🙂

http://www.youtube.com/watch?v=3YUPkxLZiDA

be Fit!

day 9 – i’m back – sorry for my absence !

Today DAY 9:
1. WARM UP:

http://www.youtube.com/watch?v=IAux_YPklAE
2. WORKOUT:
– 130 X LIFT STRAIGHT LEG , HOLD FOR 10s. – see video 🙂 – day 9A – PREVIOUS VIDEO

http://www.youtube.com/watch?v=mAutGYJcjgM
– 130 x lift your both legs (lower part your abdominal muscle) – day 9B

http://www.youtube.com/watch?v=UBqtlaIXtbU&feature=youtu.be
3. stretching:

http://www.youtube.com/watch?v=3YUPkxLZiDA

be Fit!

WORKOUT DAY 8: – 120 SQUATS , 120 X RUSSIAN TWIST :):):)

1. WARM UP:2. WORKOUT DAY 8:

http://www.youtube.com/watch?v=IAux_YPklAE

2.WORKOUT  DAY 8:

http://www.youtube.com/watch?v=V2_sEOtjvxc&feature=youtu.be
– 120 SQUATS – 10 X SQUATS, 10 X PULSE SQUATS AND CONTINUE UNTIL 120
– 120 X RUSSIAN TWIST FOR ABS WITH WEIGHT
3. STRETCHING:

http://www.youtube.com/watch?v=3YUPkxLZiDA

SEE YOU TOMORROW !!!!
:):):)

be Fit!

day 7 – bad weather outside…but warm hearts don’t stop ! :)

1. WARM UP:

http://www.youtube.com/watch?v=IAux_YPklAE
2. DAY 7:
– 110 X TOUCH YOUR TOES

– 110 X PULSE ABS (sorry again, my camera suddenly stopped recording 🙁 so finish without me this 40 reps )

http://www.youtube.com/watch?v=qxNAL-5XrAc&feature=youtu.be
3. STRETCH:

http://www.youtube.com/watch?v=3YUPkxLZiDA

be Fit! , ,

DAY 6 – IT’S WORTH IT ! :):):)

1. warm up:
http://www.youtube.com/watch?v=IAux_YPklAE

2. DAY No 6:
http://www.youtube.com/watch?v=S5vOq7la2Zo&feature=youtu.be

– 50 x left leg lift (kneeling position, bend knee), 50 x right leg lift
– 25 x side position- legs lift, 25 x upper body lift – RIGHT SIDE
– 25 x side position- legs lift, 25 x upper body lift – LEFT SIDE

3. Stretching:
http://www.youtube.com/watch?v=3YUPkxLZiDA

See you next time 🙂

be Fit!