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Printable Workout: Tank Top Arms

2 May

With spring here and summer around the corner, what could be better than a printable workout designed specifically to help you get tank top arms?!? I love this season’s sleeveless tops and maxi dresses but after a long winter of sweaters and long sleeve blouses  my arms could use a little toning. (Truth be told, I’m pretty self conscious about my upper arms so I love exercises that focus on shaping my shoulders and triceps.) Add this workout into your regular cardio routine or some lower body strength work (like the Perfect 10 Lean Legs Workout:). All you need is a pair of dumbbells, and you’ll be sporting fabulous toned arms in your favorite outfit this spring and summer!

Happy Workout!

-Caitlin

Get the printable version with exercise descriptions and tips here. Tank Top Arms Workout

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Printable Workout: The 20 Minute Calorie Crushing Cardio Workout

24 Apr

Who doesn’t love a super quick and effective workout? Here’s one you can do first thing in the morning or if you find a little extra time in the day … before you know it your cardio will be conquered!  It’s inspired by one of my favorite Insanity workouts and some if the fitness classes I teach, plus it consists of 30 second high intensity cardio intervals, so you know it burns tons of calories. Try do to this two to three times a week and you’ll be in super shape for the upcoming swimsuit season in no time:) So grab your ipod or put on your favorite playlist and crush those calories!!!

Happy Workout

Get the printable workout with directions here. 20 minute cardio workout

p.s. if you have questions about any of the exercises just ask in the comments section and I’ll get back to you as soon as possible.

How To: Make a Home Gym… The 7 best fitness accessories!

4 Apr

A few years ago I gave up my gym membership which is a pretty big deal for me given I’ve belonged to a gym since I was 15. I love running and body weight workouts, and working out from home is so much more convenient than driving or walking to the gym. Plus, doing so has made me more consistent and cut out excuses…now,  I’m more likely to simply get my workouts done first thing in the morning.

Home workout equipment has come incredibly far and DVD workouts like P90X and Insanity (I’m a graduate of both:) give you a gym quality workout without having to leave your living room. In fact, that’s the very idea behind many of my printable workouts on Fit Fab Cities! I found a couple of my favorite home workout fitness accessories that bring gym worthy results to you at home, plus simply make your workouts more fun! And I always love to try new fitness trends and workouts so I use the some money I would have spent on a gym membership to try out speicailty fitness classes like TRX and Barre.

Here are a my 7 favorite fitness accessories that make for a perfect home gym. You can go with just one thing or even all of them!

  1. TRX Suspension trainer: This allows you to do thousands of exercises using your body weight and you can anchor it to a door at home. You can check out my review of my favorite TRX class here.
  2. BOSU Ball: stand on it while doing shoulder presses, curls or squats to get an added core bonus or use it for some killer crunches.
  3. Kettelbell or Kettelbell Set: This is one of the best pieces of fitness equipment out there! You’ll get a cardio burn (up to 20 calories per minute!) plus strengthen and tone every muscle in your body. But make sure you learn how to use it with proper form first so you don’t get injured!
  4. Dumbbells: It always great to have a few sets of dumbbells at home. I like these since the vinyl covering will help protect your floor from scratches.
  5. Jumprope: 10 calories per minute…simple, easy, effective cardio in a hurry!
  6. Bodylastics Resistance Bands: These are a great compliment or alternative to dumbbells and I love this Bodylastics set since it has many different levels of resistance. In fact, you can even stack a few together to really feel the burn! Plus it comes with door anchor attachments and the bands are super strong so you don’t have to worry about them breaking.
  7. Stability ball: Perfect for core work, sit on it for shoulder presses, lay down for chest work, prop your feet on it for pushups or use it against the wall for squats. It’s an inexpensive accessory that will really amp up your workouts!

Printable Workout: fit fABtastic workout- total core toner

3 Apr

I usually save my abdominal workout at the end of my workout, and I always love to  have a printable plan to ensure I actually get my core work done. I love to mix crunches with isometic plank work since it keeps my muscles guessing through the entire workout giving me more bang for my buck. You’ll work all the abdominal and oblique muscles so add this to the end of a cardio session or onto a strength workout to get a totally toned core! My philosophy on ab work is once it burns do ten more reps…so after you conquer making it through this “fABtastic” workout once try for two or three total times through to keep it challenging:) Remember to go slowly, focus on form and keeps those abs contracted!

Get the printable version here. Fit Fabtastic Workout

Happy Workout!

Printable Workout: 15 minute Total Body Workout – 15/1 Cardio and Strength

29 Mar

Who’s not totally pressed for time these days? Between work, commuting, running errands and making dinner sometimes there’s hardly enough time in the day to think let alone workout. Well if you find yourself having one of those days (or many of them in a row:) this is the perfect workout for you! It’s only 15 minutes long and you’ll workout your entire body plus the short breaks will keep your heart rate up the whole time. You only need a set of dumbbells, enough room to move around and less time than it takes to catch up on the lastest episode of New Girl:)

Get the printable version with some extras here. 15 min Total Body Workout

TIPS:

  • Take as many breaks as you need. Fewer and shorter breaks will make the workout harder while longer and more frequent breaks will make it easier.
  • Always drink plenty of water.