Friday, September 19, 2008

Tone & Burn While Watching your Favorite TV Shows

Did anyone catch Smallville, Supernatural or Burn Notice last night? Since I'm on the road I wasn't able to watch them but I did tape them. This season Clark suppose to fly, we'll see.

The Fall TV season is here and with all the hours you're going to be logging infront of the TV you might as well squeeze in a little exercise. A quick and effective calorie burning workout from SELF magazine will have you toned and looking great. It's also fits into your schedule if you're short on time. I like this workout because it gives you no excuses for not working out.


Turn on, Tune in, Tone up Workout

Model: Erica Durance (From one of my favorite shows, Smallville)

How to do this workout

Watch and weight: Grab a set of 5- to 8-pound dumbbells and a pillow, then flip on any 30-minute show (in this case, SpongeBob SquarePants). While screen-gazing, complete 10 to 15 slow and controlled reps of each of the following toners—you should be able to squeeze in all seven before the first advertisement.

Commercial break(out): During ads, kick up the cardio! Run in place, fake jump rope or do the Body Bonus. Repeat this weight circuit when the program's on and cardio during commercials until the credits roll, up to three times.

Why it works: "Alternating between strength and cardio moves burns serious fat and sculpts, head to toe, all in one workout," says plan creator Harley Pasternak, who has trained A-list lookers such as Halle Berry. If you do this routine three times a week on nonconsecutive days, you'll see showstopping results in three to four weeks.

Weighted Lunge

Stand a few feet in front of couch, facing away from it, a dumbbell in each hand. Extend left leg behind you and rest top of foot on seat. Keeping torso tall, right knee over ankle, lower body until right thigh is parallel to floor (as shown). Return to start; complete reps and switch sides. Works: legs and butt

Victory Press

Kneel on a pillow, holding a dumbbell in each hand. Bring arms out to sides, with elbows bent to 90 degrees and hands level with ears, palms forward. Contract abs as you press arms overhead (as shown). Return to start; repeat. Works: abs, arms, and shoulders

Torso Twist

Sit on floor with legs extended and knees bent. Hold a pillow with both hands at chest level and lean back at a 45-degree angle. Maintain this position as you contract your abs and twist torso right (as shown) and then left to complete one rep. Repeat. Works: abs and obliques

One Arm Row

With couch on right, a dumbbell in left hand, place right knee on couch. Lower torso parallel to couch; place right hand on couch for support. Extend left arm to floor, palm facing in. Bend arm and lift elbow back to shoulder level so upper arm is parallel to floor. Extend arm straight back (as shown). Return to start and repeat reps; switch sides. Works: back and arms

Incline Push-up

Start in push-up position with hands on chair or couch. Lower chest toward chair, keeping head aligned with spine (as shown). Push up until arms are straight but not locked. Repeat. Works: chest, abs, arms and shoulders

Abdominal Curl

Lie faceup on floor, an arm's length from couch or sturdy chair. Lift feet off floor, knees together, and place a pillow between hamstrings and calves. Reach arms overhead and grip couch or chair leg with both hands (as shown). Contract abs as you curl knees toward chest. Release and repeat. Works: abs

One-legged Squat

Stand facing chair or couch about 2 feet away. Place right foot on seat, arms raised at chest level, palms in. Keeping arms lifted throughout, lower into a squat as if sitting in a chair (as shown), being careful not to let left knee creep past toes. Return to start; do all reps; switch sides. Works: legs and butt

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1 comment:

Anonymous said...

Don't really know who she is but the exercises seem easy enough to do. Maybe I'll do a few while watching House tonight.