Ok below u will find this weeks excecise!
weeks excercise~
take off or rearange only do 5 days of excercise u could hurt yourself!
Monday~ start out with 10 minutes of jogging in place
then try some jump rope, dancing,hulla hooping or somthing quick and non stop for another 10 minutes
then try jogging for 15-20 minutes
do 50 crunches 50 situps and either push ups or wall sits
Tuesday~
ride your bike for 30 minutes (or jog for 15 minutes)
try 20 cross situps (lay down and instead of leaning up lean forward with ur elbow and hit knee)
dribble a soccer ball shoot a basketball set a volley ball or practice a sport!
try 50 crunches
Wensday
rush and jump (sprint and jump)
10 minutes doing sprints
25 situps
25 push ups
jog 15 minutes
thursday
jog 15 minutes
try doing flexible stretches or yoga
ride bike 15 minutes
20 crunches
Friday
grab some 5 pound weight and jog for 10 minutes with them
lift some 20-50 pound weight for 15 minutes
do 15 push ups with one hand
Saturday
run 15 minutes
jog 20 minutes
5 minutes of wall sits
ride bike 30 minutes
sunday
choose 5 of ur favorite excerises and do them!
choose 2 of your favorite food that are not healthy and dont eat them one the whole week
Britneys workout!
Warm up
10 minutes on a cardiovascular machine, such as a treadmill or a stationary bike.
Abdominals
50 crunches, 50 bicycle twists & 50 leg raises.
Strength Circuit
Using weights work on the arms, chest, back & lower body.
Back to Cardio and Abs
30 minutes jogging on the treadmill or exercise on an elliptical cross-training machine. Then repeat the same abdominal workout up to three more times in sets of 150 of each exercise.
DO NOT FORGET TO DRINK AT LEAST 34 OZ. (1 Liter) OF WATER FOR EACH HOUR OF EXERCISE
CRUNCHES
Don't come all the way up like old-fashioned sit-ups, aim to lift your upper body at least 8ins off the ground.
BICYCLE TWISTS
Still in the crunch position, put your hands behind your head & pull your left leg in to meet your right elbow. Crunch up & down with a twist in your body, swapping from left-knee meeting right-elbow to right-knee meeting left-elbow.
LEG RAISES
Lie on your back with your legs straight up in the air so your feet are pointed to the ceiling. Cross your feet over each other & thrust them towards the ceiling so that your hips come up off the ground by about 4in. Keeping your body at a 90-degree angle to your legs will work the lower abs really hard.
ARMS
BICEP CURL
Using 10lb weights, hold one weight in each hand at hip-height with palms facing forward. Keep your elbows tight to your body so the only thing that moves is your forearms. Curl the weight up to your chest (both arms together) then lower in a controlled movement. Repeat 20 times.
TRICEP KICKBACKS
Stand new to a weight bench put closest leg onto the bench in a kneeling position with other leg straight, standing on the floor, holding the weight in the outside hand use your other hand to support you on the bench by bending at the waist. Hold the weight out in front of you and parallel to the floor arm straight. By flexing the lower arm kick the weight back out & behind you son your hand is almost pointing to the roof and back down again, remember to bend at the elbow. Repeat 20 times on each side. After you have done 20 go back to the bicep curls.
CHEST & BACK
FLY EXERCISE
Lie on a bench holding the weight above you with your arms slightly bent, then drop your arms down to the side of you so the weights fall down to chest level. Push them back up to the starting position and repeat.
CHEST PRESS
Lie on a bench holding the weights just above your chest, your arms bent. Stretch your arms out in-front of you to their full extension, slower lower to starting position and repeat.
SEATED ROW & LAT PULL -DOWN'S USING GYM MACHINES
SHOULDERS
FREE WEIGHT SHOULDER PRESS
Hold barbells straight above your head with arms stretched out fully, bend your arms until the weights sit just above your shoulders and push up again.
LOWER BODY
Britney doesn't do leg weights work, the 30 minute cardio workout in the middle of her session keeps her legs, hips and bottom perfectly toned. Only balance board work.
BACK TO CARDIO & ABS
The second cardio workout is longer, a 30 minute stint. Either on the treadmill jogging or using an elliptical cross-training machine which works legs and bottom almost like running on the spot crossed with stepping. Then repeat the same abdominal workout up to three more times in sets of 150.
CRUCIAL STRETCH DOWN
Make sure to stretch thoroughly at the end of every session and or 5-10 minutes walking on the treadmill. You have to stretch when doing weight and resistance training, because otherwise you tighten & shorten the muscles. The other important aspect is taking days off, muscles need to rest. It's vital to get eight hours sleep a night.
90 Minutes, Four times a week
Warm up:-
10 minutes on a cardio machine, such as a treadmill. But only at a medium pace, so as to not tire out too early in the workout.
Abs:-
50 Crunches, 50 Bicycle Twists, 50 Leg raises and 50 side crunches. Repeat this rountine 3 more time in between weights, making it 600 crunches in all.
Weights:-
Bicep curls, tricep kickbacks, fly exercises and presses.
Cardio:-
30 minutes on a cardiovascular machine, either a treadmill or an elliptical cross-training machine.
Stretch:-
Lots of stretches after each workout and at least one yoga class a week.
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Crunch:-
Lie on the floor, making sure your back and the bottom of your feet are flat on the ground so your legs are in an upside down V shape. Put your hands by your head with your elbows out. Now lift your shoulders about 10 inches off the floor using your stomach muscles. Squeeze the abdominal muscles when you do this, pausing at the top for a second. Don't just flop back down though, use your stomach muscles to slowly lower your body. Breathing is important too - breath out as you lift your body, and breath in as you lower.
Side crunch:-
Stay in the same position as for the crunch, but this time put your knees together then lower them to the left and rest them on the floor. Your body will be slightly twisted. Now draw your tummy up as you did before, and then gently lower. This will work just one side of you stomach, so repeat with your legs on the right side after completing your set.
The Bicycle Twist:-
Lie on your back with your legs straight, hands under your head and elbows out by your side. Now lift your legs about 10 inches off the floor. Bring your right knee towards your chest and push your left foot straight out, as you do this draw your tummy up and bring your left elbow over your tummy to touch your right knee. Now reverse the movement to do the other side, moving your legs as if you were riding an imaginary bicycle on your back.
Leg Raises:-
Lie on your back, stick your legs in the air with the soles of your feet pointing up at the ceiling. Now put your arms by your side and your palms flat on the floor, raising your heels towards the ceiling you should do this by pulling with your stomach muscles, not with your back or legs. As you lift breathe out.
Bicep Curl:-
Using 10lb weights, hold one weight in each hand at hip-height with palms facing forward. Keep your elbows tight to your body so the only thing that moves is your forearms. Curl the weight up to your chest (both arms together) then lower in a controlled movement. Repeat 20 times.
Tricep Kickback:-
Stand new to a weight bench put closest leg onto the bench in a kneeling position with other leg straight, standing on the floor, holding the weight in the outside hand use your other hand to support you on the bench by bending at the waist. Hold the weight out in front of you and parallel to the floor arm straight. By flexing the lower arm kick the weight back out & behind you son your hand is almost pointing to the roof and back down again, remember to bend at the elbow. Repeat 20 times on each side. After you have done 20 go back to the bicep curls.
Fly Exercise:-
Lie on a bench holding the weight above you with your arms slightly bent, then drop your arms down to the side of you so the weights fall down to chest level. Push them back up to the starting position and repeat.
