24-Rep Biceps Quickie

There’s only 24 reps in this biceps workout to have you feelin’ the burn, and you’re DONE! Unless you go for a second round, that is. You know I’m gonna push you to get in a second round, right? hehehehe

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WORKOUT BREAKDOWN (2 rounds)

Choose a medium weight for this workout — not too light, not too heavy.

8 reps slow & controlled full biceps curls8 reps bicep pulses in the mid-range of the curl movement8 reps slow & controlled full biceps curls20-30 second rest (adjust the weight of the dumbbells, if necessary)Repeat the entire sequence one more time.

INSTRUCTIONS, PROPER FORM & MODIFICATIONS

Keep elbows at your side throughout the entire movement. Don’t allow your elbows to jet forward or swing backwards.Keep your wrists firm and strong to support the weight. No bending the wrists. Don’t allow momentum to help you move the weights. Focus on strength of movement coming from your biceps. Also, do not lean back to help you curl the weight up.Remember to breathe. Don’t hold your breath!If you aren’t feeling the burn by the time you get to the mid-range pulses, the weight is probably too light.If you are having extreme difficulty completing the mid-range pulses, the weight is probably too heavy.Adjust your weight at any time during the exercises.Alternatively, instead of dumbbells, you can opt to use a barbell, heavy cans, or a small child. Make it work!

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Amazing Arms & Shoulders: Yoga Pushup Quickie

Anybody can do this. It’s a multi-tasking Quickie to strengthen and sculpt your arms & shoulders, while getting your torso all flexy & bendy ‘n stuff. The twist you’ll feel in your spine is ohhh soooo luxurious. Ahhh…

If you prefer to watch the video in Youtube, click here.

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INSTRUCTIONS, PROPER FORM & MODIFICATIONS

No weights or other equipment are needed. Watch the video for detailed instructions, which includes the full workout for you to follow along.Concentrate on letting your hand catch all of your upper body weight, and push back up through the heel of your hand.Twist only as much as feels comfortable. There should be no pain or discomfort throughout the movement — only the burn of that arm & shoulder getting sexier!If you achieve a back-crack during the torso twist, give yourself 50,000 extra bonus points.

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Quickie Abs and Arms: Moving Plank Pushups

Make this a stand-alone Quickie or add it to your next strength circuit. Lots of core involved. As for the pushups, if it’s not your strong point right now, the only way to get better is to do your pushups often — at least several times per week. If you don’t give up you WILL see progress. You ready for this Quickie?

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WORKOUT BREAKDOWN

Start in plank position with hands close together, then shift both arms to the right (hands wide) and complete one pushup. Feet should stay planted.Move both arms back to center (hands close together).Shift both arms to the left (hands wide), then complete one pushup.Complete 10-20 alternating reps.

INSTRUCTIONS, PROPER FORM & MODIFICATIONS

The side-to-side movement of your upper body resembles a pendulum-pattern.Be mindful to keep your body in a straight plank. Don’t drop your hips.If you’re doing modified pushups (on your knees), the rest of the movement remains the same. It can be done.Alternatively, do as many full body reps as you can, then finish the remaining plank-pushups on your knees.Never give up.

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Booty WOW! Butt Shaping Quickie

It’s time to work ‘dat booty! Booty WOW is a quickie bodyweight workout that takes less than 2-minutes from start to finish. Your booty muscles will feel the burn and you’ll be on your way to a boomin’ shapelier bum.

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WORKOUT BREAKDOWN

There’s only one move in this workout: the hip raise, also called the glute bridge. Although one move, the intensity and reps is what will get ya. There are three rounds in Booty WOW, but absolutely NO REST in-between rounds. You ready for it?

Round One: 8-count bridge + 8-count high end pulseRound Two: 8-count bridge + 8-count high end pulseRound Three: 8-count bridge + 8-count high end pulse

INSTRUCTIONS, PROPER FORM & MODIFICATIONS

Form: Lay flat on your back, bend knees and draw feet close to your booty. Push through your heels and squeeze the booty as you raise your hips. With each rep, continue to concentrate on the booty squeeze for maximum effectiveness. Perform the first 8-count slowly and controlled. As you pulse up on the second 8-count, squeeze that booty even tighter and don’t let the hips drop down.Modifications: For beginners, instead of an 8-count hip raise, do a 5-count raise. For advanced, lay a dumbbell of challenging weight over your hips to increase the weight and overall challenge.

v HOME WORKOUT CENTRAL

Do this booty quickie when you’re tight on time, feeling exercise-lazy, or squeeze it in before dinner, before bed, or even while you’re watching TV. A shapelier booty is in your very near future. Make it happen!

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Sexy Triceps Quickie

Sorry, I could not read the content fromt this page.

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(Video) Kick Your Own Ass Quickie: 12-Minute Challenge

Show that timer who’s boss in this race against the clock. Sweaty fitness funk is guaranteed. There’s some outtakes at the end of the video. Hardy-har-har-har. My legs were burning, yo.

Equipment Needed: 8-10 pound dumbbell. Yoga mat or carpeting.

Your Goal: Push to repeat the circuit as many times as you can in 12-minutes with little to no breaks in between each exercise, if possible. The exercises are simple, but get really intense when you’re racing against the clock.

3 Exercises in the Circuit: 1) wide squats with alternating dumbbell pass-throughs, 2) commando push-ups, 3) reverse lunges with dumbbell overhead

Circuit Sequence:

1) Wide squats with alternating dumbbell pass-throughs. 20 reps
2) Commando push-ups. 4 reps
3) Reverse lunge (left leg) with dumbbell overhead. 10 reps
4) Commando push-ups. 4 reps
5) Reverse lunge (right leg) with dumbbell overhead. 10 reps
6) Commando push-ups. 4 reps

Remember your goal and challenge yourself to hit this circuit as many times a possible in 12 minutes.

Happy sweating!

Josie

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Kick Your Own Ass Quickie: Plank Walk Into Push-Ups Pyramid

So here we go! My first workout video. But there’s no fancy video-shoot techniques involved. I don’t know how to do fancy yet.

Depending on how many reps you choose, this Quickie should take you approximately 5-12 minutes to complete. It’s designed to challenge your core strength and improve your push-ups game. Watch the video for instructions and demonstration.

Modify It: Walk into the plank and then onto your knees for “girlie” push-ups. Reach the top of the pyramid after 3 push-ups instead of 5 push-ups.

Challenge Yourself: Reach the top of pyramid after 10 push-ups instead of 5 push-ups.

Be sure to warm up and stretch after the workout. Keep your core engaged while walking into and out of your planks, and also engage the core while doing the push ups.

Happy ass kicking!

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Fat Loss Quickie

Home workout fat loss membership site for busy people. 75% commissions on $19.95 monthly membership.

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The Fit Chic Fat Loss Quickie Home Workouts

10 Minute Fat Loss Quickie Home Workouts Including Videos & Support Community. Plus Powerful Weight Loss Motivation For Women.

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