30 Days Of Total Fitness Fueled By Pinterest

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Pinterest is full of many different exercises, routines, low carb diets, low fat diets, low calorie diets, smoothie recipes, and more. We usually just pin away looking to try one of these saved pins at a later date….which seldom, if ever, happens. I decided to finally take the time to round up exercises to target abs, thighs, hips, butts, and arms.

I’ve pieced them together into one cohesive total body workout that you can do in the comfort of your own home. I’ve compiled them into a progressive routine complete with a detailed meal plan. I’m going to try this regimen for myself, and chart my progress weekly; feel free to join me. If you DO choose to join me, make sure to report your weekly progress on The Soundtrack Of My Life Blog Facebook page. Let’s see if Pinterest can turn us into Pin-Ups.

You can read the free 30 day low carb meal plan HERE

Use this meal plan in conjunction with the following work out routine.

For the workout, we’ll try the Abs and arms workouts two days per week, and the legs and butt workouts one day per week. That’s a total of 3 workout days per week. Choose the days you are  most likely to stick to. Individual exercises and demonstrations are listed below.

The Abs portion of this workout is one featured on Bikini Body Mommy.com. 

#1: BIKINI TWIST

Bikini Body Mommy Ab exercise

1.) Lean back and prop your upper body up on your elbows (your back should remain lifted), palms facing down. Brace your abs in tight and lift your legs into a 90-degree angle (knees should be touching), toes pointed.

2.) Slowly lower your legs over to the right (knees should stay together). Keeping the 90-degree angle, lower your legs & then lift them up to the left. That is one rep.

Week 1 Perform 5 reps. Week 2 Perform 10 reps. Week 3 Perform 15 reps.

Week 4 Perform 20 reps.

#2: PIKE PLANK

Bikini Body Mommy Ab exercise

1.) Sit with your legs slightly bent, feet flexed up, and hands just outside of your hips, fingertips facing forward. Draw your abs in tight and press down through your palms to lift your hips up off the ground a couple of inches.

2.) Focus on lifting your hips with your abs, only use your arms and legs to brace yourself. Fully extend your legs and try to push your hips backward. Hold for 2 seconds. Then bend your knees and return to the start position. That’s one rep.

Week 1 Perform 3 reps. Week 2 Perform 6 reps. Week 3 Perform 9 reps.

Week 4 Perform 12 reps.

*wrist issues? perform this move on your knuckles, or lay back onto your elbows

#3: WALKING V-PLANK

Bikini Body Mommy Ab exercise
1.) Begin in an elbow plank with your hands clasped, and feet about hip-width apart.

2.) Keeping your knees locked, walk your feet in towards your hands as far as you can until your hips end up in a high “pike” position. Slowly inch back out, reversing the way you walked in, until you return to the start.  That’s one rep.

Week 1 Perform 3 reps. Week 2 Perform 6 reps. Week 3 Perform 9 reps.

Week 4 Perform 12 reps.

#4: SIGNATURE BIKINI BODY MOMMY “CRUNCH”

Bikini Body Mommy Ab exercise

1.) Begin in a full plank position, with your palms under your shoulders, feet together.

2.) Bend your left knee under you and across towards the inside of your right elbow (your hips should turn to the right and you’ll pivot slightly on the ball of your right foot). Slide your left leg back to the start position and then repeat to the right. That’s one rep.

Week 1 Perform 5 reps. Week 2 Perform 10 reps. Week 3 Perform 15 reps.

Week 4 Perform 20 reps.

#5: “TUMMY TUCK” HIP-LIFT

Bikini Body Mommy Ab exercise

1.) Lie face-up with your knees bent at a 90 degree angle, feet off of the floor, with your knees pressed together. Place your hands underneath your hips, palms facing down.

2.) Inhale, straighten your legs (toes pointing to the ceiling), and lift your hips up off the ground.  Exhale and return your hips back down to the start. That’s one rep.

Week 1 Perform 7 reps. Week 14 Perform 6 reps. Week 21 Perform 9 reps.

Week 4 Perform 28 reps.

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The arms portion of this workout has been borrowed from Fit Girl Code.nl

BEACH BABE PUSH UP

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That is how it works:

  1. Begin in a plank position, with your knees on the ground.
  2. Extend your right leg so that it is parallel to the floor.
  3. Make a push-up while remaining in the same position.
  4. Repeat 10-15 times.

TRICEP DIPS

armen-trainen2-768x768

That is how it works:

  1. Sit on the floor with your arms behind your shoulder width.
  2. Move your butt in the air while straightening your arms.
  3. Now move down slowly while you bend your elbows a little and come up again.
  4. Repeat 10-15 times.

PLANK SIDEWALK

armen-trainen3-300x169

That is how it works:

  1. Go into plank position with your arms stand width at shoulder.
  2. Cross your right hand over your left hand and step with your left foot to the left.
  3. Now Put your left hand and left foot back on it so you will be able to plank position.
  4. Keep repeating steps 2 and 3 now so you move back and forth.
  5. You did one rep when you crossed your arms two times.
  6. Repeat 5 times.

DIAMOND PUSH UP

armen-trainen4

That is how it works:

  1. Beginning again in shelf position.
  2. Place your hands together in the middle of your yoga mat and do your thumbs and index fingers together so that you form a type of diamond.
  3. Make a push up.
  4. Repeat 10-15 times.

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The legs portion of this workout comes courtesy of no other than Cosmopolitan Magazine.

1. Basic Leg Lift:

1410538788-basic_leg_lift

Lie on your right side with your legs outstretched, feet flexed, and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Keeping your shoulders and hips stacked, abs tight, and left leg straight, engage your outer thigh to lift your left leg about 45-degrees off the ground. Pause, then lower with control. That’s one rep.

Week 1 Perform 3 reps. Week 2 Perform 6 reps. Week 3 Perform 9 reps.

Week 4 Perform 12 reps.

2. Leg Lift With Knee-In:

1410539238-leg_lift_with_knee_in_

Lie on your right side with your legs outstretched and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Keeping your shoulders and hips stacked, abs tight, left leg straight, and left toes pointed, engage your outer thigh to lift your left leg about 45 degrees off the ground. Without dropping your leg, bend the left knee as you bring it in toward your core. Then release the leg back into the air and lower with control until your toes are inches from the floor. That’s one rep.

Week 1 Perform 3 reps. Week 2 Perform 6 reps. Week 3 Perform 9 reps.

Week 4 Perform 12 reps.

3. Pike Leg Pulses:

1410542040-pike_leg_pulses

Lie on your right side with your legs outstretched, feet flexed, and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Bring your left leg forward so your foot is in line with your waist. Keeping your shoulders and hips stacked, abs tight, and extended leg straight, engage your outer thigh to lift your left leg just above hip-level. Pause, then lower with control without touching the ground. That’s one rep.

Week 1 Perform 3 reps. Week 2 Perform 6 reps. Week 3 Perform 9 reps.

Week 4 Perform 12 reps.

4. Pike Knee-Ins:

1410540424-pike_knee_ins

Lie on your right side with your legs outstretched, feet flexed, and right elbow bent so the right hand is supporting your head. Bring your right leg slightly forward and bend the knee about 90 degrees. Bring your left leg forward so your foot is in line with your waist. Keeping your shoulders and hips stacked, lift your left leg just above hip-level. Then engage your core as you bring your left knee in to your chest. Push the foot back out. That’s one rep.

Week 1 Perform 3 reps. Week 2 Perform 6 reps. Week 3 Perform 9 reps.

Week 4 Perform 12 reps.

5. Split Leg Lifts:
1410541829-split_leg_lifts

Lie on your right side with your right elbow on the floor beneath your right shoulder and your palm on the floor for support. Keeping both legs as straight as possible, lift your left leg until the foot is stacked above your left hip, and bring your left hand to your left ankle or shin. Engage your core and inner thighs as you bring your right ankle to meet your left one in the air. Pause, then lower with control. That’s one rep.

Week 1 Perform 3 reps. Week 2 Perform 6 reps. Week 3 Perform 9 reps.

Week 4 Perform 12 reps.

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The booty portion of this workout comes from Greeniche.com

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Keep In Touch

Try this regimen for yourself, and chart your progress weekly. Report your weekly progress on The Soundtrack Of My Life Blog Facebook page, you never know who you may inspire with your success.

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