Crunch time!!! 7x7x7

Weights are a wonderful thing.  Truly.  You can turn any past time into a calorie burning, muscle toning activity and any cardio workout into a double benefit by incorporating your muscle-toning into it.  Whether you are on the treadmill or taking a seasonal walk, taking these babies with you will benefit your body and mind vastly.  Try one to 3 lbs for beginners and go for 5 to 10 lbs for more advanced.  Use them while you are reading, checking emails, or like we have discussed even vacuuming and doing dishes.  Sitting or standing, stooping, or bending.  And remember if you don't have weights, use water bottles!  I have focused on the idea of any activity with weights because of the convenience of them, but today with bikini season drawing nearer, I am going to suggest some more- It's time to get "flat" serious tactics.

We all want that flat belly and long, lean, sculpted arms and legs- and now that the time is ON us, it is time to REALLY put aside that workout time and think lean and mean.  For this week, I want to focus on what I am going to call 7 x 7 x 7.  And remember this idea is to add TO your walks, cardio workouts, etc-  NOT replace it, if you want the ultimate results.  If time does not allow however choose at least one during scheduled workout days.  Remember these moves sculpt and help muscles build to burn longterm calories while cardio is for your heart health and faster short term calorie blasting.

7 x 7 x 7      - 7 maximum muscle building exercises 7 times in one cycle x 7 reps/cycles.

Here's the list and you can go in this order or change them up if you want.  Always remember to start with at least five minutes of warming up.  Jumping jacks can kick your whole body into movement and then Stretch after you've started to sweat a bit -then jump in!

1)  7 squats-  pretend you are about to sit in a chair with you knees not going over your ankles- hold for 2 seconds and raise up.  7 times.

2)  7 lunges- left leg

3)  7 lunges- right leg

4)  7 crunches- with back on the floor, pretend there is an apple or an orange between your chin and your chest- don't let your chin touch your chest- and raise your upper torso while raising your lower torse at the same time with your ankles crossed.

5)  7 bicep curls

6)  7 inner arm lifts-  lift your fists or weights straight behind you- this will also work your back.

7)  7 spread eagles-  lift your fists or weights completely outstretched like an eagle's wings even with your shoulders.


Do each of these 7 times 1 to3 x's daily!  Happy movement!