America's Sexiest Tomboy

America's Sexiest Tomboy

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I need to do that pose in a photo shoot :-) fitvillains: Quick ‘N’ Dirty: 16 Minute Cardio Surge! If you’re short on time this is a wicked, calorie scorching circuit that you can do in less than 20 minutes! You’ll need a set of light-medium dumbbells (5-12lbs recommended), a timer, a mat and a killer attitude.:) If you don’t have dumbbells, you can still do the circuit, but push yourself! The workout consists of 4 exercise combos (A & B). Complete each exercise (A & B) for 60 seconds each, then repeat each combo before moving on. Alternatively, you can complete each combo once, no breaks, then rest 30-60 seconds and repeat the whole circuit. Warm up for 5 minutes before starting and stretch afterwards! Make sure you’re well hydrated, and although you should push yourself, take breaks when you need to. Combo #1 Squat To Shoulder Press Stand feet shoulder width apart, holding your dumbbells raised just outside of your shoulders. Arms are bent and palms facing each other. Sit back and down into a squat, keeping your chest up (avoid leaning forward) and stand press the weights upwards until your shoulders are straight. Squeeze your glutes as you stand. Lower the dumbbells back to starting position as you squat again. Repeat. Burpees Stand with your feet shoulder width apart and you arms at your sides. Push your hips back, bend your knees and lower your body as deep as you can into a squat. As you squat down, place your hands on the floor and shift your weight to them. Kick your feet back into plank or pushup position (or step them back one at a time). Reverse the motion, jumping or stepping your feet forward and standing up quickly. Beginners: Step back instead of hopping back. Advanced: Add a pushup at the bottom of the burpee, and jump as you stand. Combo #2 Sumo Squat To Lateral Raise Stand with your feet wider than hips width apart, knees facing slightly out to the side. Arms hang down towards the floor, palms facing each other. Sink down into a sumo squat and raise your arms up and to the side. Keep a slight bend in the arm as you lift, and lower your body down and not forward. Video demo. High Knees & Climbers Run in place, bringing your knees as high as you can. Count to 10, then drop down to plank position. Quickly, draw your knees into your chest and complete 10 mountain climbers. Keep your core tight, butt down, and hips facing the floor as you pull your knees in. Neck should be stable (eyes straight down to the floor) and shoulders over your hands. Hop back up to standing and repeat for one minute. Combo #3 Lunge To Bicep Curl Stand with dumbbells hanging at your sides, and palms facing forward. Lunge forward, putting your weight in your front heel, and bringing your thigh parallel to the ground. As you lunge, curl the dumbbells up. Push off your front foot and return to starting position, lowering the dumbbells down. Repeat switching sides. Jump Rope With or without a jump rope, jump in place. If you do not have a rope, pretend you do and rotate your hands as if an imaginary rope was there. Go as quickly as you can. Combo #4 Plank Rows In plank position, grab a dumbbell in each hand (if it’s too difficult, have a dumbbell in one hand only and leave the other hand flat). Keeping your arms close to your body, pull the dumbbell up, bringing your elbows past your back and squeeze your shoulder blades together. Replace the dumbbell and repeat on the other side (if using one dumbbell, continue on the same side for 30 seconds, then switch). Jab Punch To Jack Bringing your right foot slightly forward, punch your right hand forward. Keep your fist tight, knuckles facing down and jab forward quickly before pulling your elbow back to your body. Complete one jumping jack and repeat on the other side. Jab, jack, jab, jack, as quickly as possible.

I need to do that pose in a photo shoot :-)

fitvillains:

Quick ‘N’ Dirty: 16 Minute Cardio Surge!

If you’re short on time this is a wicked, calorie scorching circuit that you can do in less than 20 minutes! You’ll need a set of light-medium dumbbells (5-12lbs recommended), a timer, a mat and a killer attitude.:) If you don’t have dumbbells, you can still do the circuit, but push yourself!

The workout consists of 4 exercise combos (A & B). Complete each exercise (A & B) for 60 seconds each, then repeat each combo before moving on. Alternatively, you can complete each combo once, no breaks, then rest 30-60 seconds and repeat the whole circuit.

Warm up for 5 minutes before starting and stretch afterwards! Make sure you’re well hydrated, and although you should push yourself, take breaks when you need to.

Combo #1

Squat To Shoulder Press

Stand feet shoulder width apart, holding your dumbbells raised just outside of your shoulders. Arms are bent and palms facing each other. Sit back and down into a squat, keeping your chest up (avoid leaning forward) and stand press the weights upwards until your shoulders are straight. Squeeze your glutes as you stand. Lower the dumbbells back to starting position as you squat again. Repeat.

Burpees

Stand with your feet shoulder width apart and you arms at your sides. Push your hips back, bend your knees and lower your body as deep as you can into a squat. As you squat down, place your hands on the floor and shift your weight to them. Kick your feet back into plank or pushup position (or step them back one at a time). Reverse the motion, jumping or stepping your feet forward and standing up quickly.

Beginners: Step back instead of hopping back.
Advanced: Add a pushup at the bottom of the burpee, and jump as you stand.

Combo #2

Sumo Squat To Lateral Raise

Stand with your feet wider than hips width apart, knees facing slightly out to the side. Arms hang down towards the floor, palms facing each other. Sink down into a sumo squat and raise your arms up and to the side. Keep a slight bend in the arm as you lift, and lower your body down and not forward. Video demo.

High Knees & Climbers

Run in place, bringing your knees as high as you can. Count to 10, then drop down to plank position. Quickly, draw your knees into your chest and complete 10 mountain climbers. Keep your core tight, butt down, and hips facing the floor as you pull your knees in. Neck should be stable (eyes straight down to the floor) and shoulders over your hands. Hop back up to standing and repeat for one minute.

Combo #3

Lunge To Bicep Curl

Stand with dumbbells hanging at your sides, and palms facing forward. Lunge forward, putting your weight in your front heel, and bringing your thigh parallel to the ground. As you lunge, curl the dumbbells up. Push off your front foot and return to starting position, lowering the dumbbells down. Repeat switching sides.

Jump Rope

With or without a jump rope, jump in place. If you do not have a rope, pretend you do and rotate your hands as if an imaginary rope was there. Go as quickly as you can.

Combo #4

Plank Rows

In plank position, grab a dumbbell in each hand (if it’s too difficult, have a dumbbell in one hand only and leave the other hand flat). Keeping your arms close to your body, pull the dumbbell up, bringing your elbows past your back and squeeze your shoulder blades together. Replace the dumbbell and repeat on the other side (if using one dumbbell, continue on the same side for 30 seconds, then switch).

Jab Punch To Jack

Bringing your right foot slightly forward, punch your right hand forward. Keep your fist tight, knuckles facing down and jab forward quickly before pulling your elbow back to your body. Complete one jumping jack and repeat on the other side. Jab, jack, jab, jack, as quickly as possible.

Filed under Love Gabbie poses

3 notes &

My Photo Homage to Naomi Campbell…

In recognition of Black History Month, I thought I’d pay homage to all of the black women in the entertainment industry that inspire me. So, of course I HAD to start with Naomi Campbell!!! (read more at http://www.lovegabbie.com/#/home/4558933604/Ode-to-Naomi/943817) 

Love Gabbie Photo by Mikey Boy, Hair & Make-up by Kimberly Steward, Hands: Rosario Matias, Ervin Kelly, & John Paul Greco. 

Filed under Love Gabbie Naomi Campbell Black History Month Black Women in Entertainment Mikey Boy