Saturday, April 25, 2009

Work out ideas

Here's some of the new work out ideas I've done some research on. 

Krav Maga
has a workout plan for woman that really focuses on rape prevention defense with input from law enforcement officials, psychologists, rape prevention counselors, criminal prosecutors, and physicians, which is very entriguing in itself. I think this is a great idea for every woman to participate in. However they're fitness program sounds great too. The philosophy of Krav Maga is "Your health and body are worth fighting for." KM's training program mixes the use of kickboxing bags, kettle bells, cardio, sport circuits, and yoga. It focuses on kickboxing moves to ensure and healthy, strong, and fit body. I'm really interested in trying some of this stuff out however I don't have kettle bells or a kickboxing bag. =[

next. . .

Full Fitness
So this is just a website I stumbled upon. . . I like it because they provide different workout activities for different body parts, especially abs. For the abs: superman, ball crunch, hip thrust [lay on your back with feet up in the air, roll back and thrust your hips up], medicine ball crunch, russian oblique twist [sit straight up with knees bent and feet in the air, twist to the right then the left.], touch your toes, plank, weighted side bend [for love handles], swiss oblique ball crunch [left elbow to right knee], swiss ball pull in [put hands on the groud, put feet on the ball and pull in and push out], and the leg pull in. 

next. . .

Women's Health Abs
This is a workout focusing on abs and a flatter stomach in six weeks. I'm definitely going to give this a try. For week one you do the 8 ab work out activities for one minute with 5 reps. Week two same amount of time with 6 reps. Week three you do one minute with 8 reps. Week four is one minute 10 reps. Week five is 75 seconds with ten reps. and Week six is 90 seconds with ten reps. The moves are plank, side plank, glute bridge march [lie on back with feet flat on floor, arms rest straight out with palms up, raise your hips up so your body is in a straight line, then pull one leg towards your chest and hold for two counts, switch legs. thats one rep], lunge with rotation with a weight, plank with arm lift[arm goes straight out], side plank with rotation [put arm out and rotate forward], hip thigh rise [same as glute bridge march but leg goes straight out not in], and reverse lunge with single arm press [step backwards and lunge then push one weighted arm up].  Your suppose to do the last four in the later weeks once you establish yourself. I don't really know if you go every day but I'm definitely going to. . .faster results. [= 

I like dancing to dance or house mixes too so I think that will be my work out for my legs. [= 

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