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In today’s society if you’re not doing more with less time then you’re doing it wrong. Convenience is the way of the land and has found its way into fitness and how people workout.  Due to busy schedules people are finding more excuses and making less time to workout.  That’s why I’ve brought you 7 fat burning exercises that will torch fat when paired with proper diet and sleeping habits.

1) Rotational Thruster

Rotational Thruster, javes lewis, functional strength

How to do: Grad a pair of dumbbells and stand with feet shoulder width apart. Place dumbbells shoulder height in a rack position with palms facing each other, bend your hips and knees to lower yourself to the floor, as your standing up rotate your torso and hips while pressing the dumbbells straight up and lower the dumbbells and rotate back to center. That makes one rep.  Do 2-3 sets of 20 reps (10 each side)

 

2) Jump Squat

jump squat, calisthenics, javes lewis, functional strength

How to do: Stand with feet shoulder width apart bend your hips and knees to lower yourself to the floor, while at the bottom explode through your heels and jump up as high as you can extending your hips and knees into a straight line. It’s important during landing to make sure your absorbing impact with soft joints (squat position) each rep.  Do 2-3 sets of 12-15 reps.

 

3) Burpee + Push-up

burpee with pushup, javes lewis, calisthenics, body weight exercises

How to do: Start by standing straight up with feet hip width apart. Place hands on the floor either stepping or jumping your feet back into a plank position with straight arms. From there take your push-up (If you can’t do a full pushup modify by dropping your knees down). Step or jump your feet back up towards your hands and stand up. That makes one rep.  Do 2 sets of 10 reps.

 

4) Plank-ups + mountain climber

plank up, mountain climber, javes lewis, calisthenics, body weight exercises

How to do: Start in a pushup position with arms straight and core engaged while maintaining a straight line from your shoulders to your wrist. Lower down to your elbow placing it on the ground directly under your shoulder, bending the arm. Lower the other elbow placing it directly under the elbow. You should now be in a low plank position. Lift one hand and place directly below your shoulder, straightening your arm. Lift the other hand and place directly below your shoulder.  You now be back in a pushup position. Drive each knee to you chest five times in alternating fashion. That makes up one rep.  Do 2-3 sets of 8 reps each side.

 

5) Power Planks

power plank, abs, core, javes lewis, calisthenics, body weight exercises

How to do: Start in a low plank (elbows) maintaining a straight line from your shoulders to your heels by engaging your core. Raise your hips to the sky and bring one knee towards your chest. Lower yourself down to starting position and do the opposite leg returning then return to the starting position that is one rep.  Do 2 sets of 30 reps (15 each leg)

 

6) Under the Bridge

under the bridge, core, abs, javes lewis, calisthenics, body weight exercises

How to Do: Lie on your side and put your top leg split in front of you. Left yourself up on your hand creating a straight-line form your head to toes. Raise your opposite hand into the air. Rotate your waist wrapping your arm in the sky underneath your body then return to the starting position. That is one rep.  Do 2 sets of 20 reps each side.

 

7) Curtsy Lunge to Dumbbell Upright Row

curtsy lunge, upright row, javes lewis, calisthenics, body weight exercises

How to do: Start by standing straight up with your feet hip width apart and a pair of dumbbells in each hand down by your side. Take your left leg and step back diagonally placing your left leg to the outside of your front leg (right). Lower yourself down into a lunge creating a 90° angle in both legs, press through your back toe and front heel returning to starting position. Place dumbbells in front of hips and raise them in a vertical line towards your chin and lower with control. That makes one rep.  Do 2-3 sets of 12 reps each side.

Javes Lewis is a name that is familiar to many in the football world. As a former University of Oregon standout defensive back, Javes earned a full-athletic scholarship and went on to help lead the Ducks to the 2011 BCS National Championship. His goal is to now use the same skills that helped propel him to the highest levels in football to a new defensive unit in health and fitness by helping motivate and excite people about the benefits of living healthy and active lifestyles.

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#BlackGirlMagic on 2017 American Music Awards Red Carpet

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On the AMAs red carpet: Ciara

The mom of two said she gained 60 lbs during both of her pregnancies and had to work very hard to get back in shape. “I said I wasn’t going to gain 60lbs carrying Sienna…and I did exactly that!” she stated in an Instagram post.

Every postpartum journey is different, but you can’t help but be motivated by Cici! “After delivering my son, a 9-lb. 10-oz. baby, and gaining 60 lbs., I was committed to [returning] to how I felt before I had him. Four months after having him, I was back to my original shape,” she said. “There’s something very empowering about that. Something about that gave me an extra pep in my step, and motivated me even more to go harder.”

Photo: Getty Images

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On the AMAs red carpet: Tracee Ellis Ross

Tracee on her body confidence with the Tracy Anderson Method workouts:
“…I have to say that Tracy Anderson’s workout the last five years has been really good for me. I love the studio atmosphere, I love how beautiful and sexy and long and strong I look when I work out, and I love the loud music.

I find that, as adults, we stay so regimented in our movement, even if we get on a treadmill. The music changes all the patterns, and my body gets to move freely, so you feel amazing—which is ultimately the point of the workouts, too. One of the things that’s most encouraging is you see a roomful of women working their asses off and looking beautiful. You see women in their 40s wearing jog bras and their stomachs out proudly, walking in a stance that says, “I love my body,” and that’s exciting to me.”
(via Health mag)

Photo: Getty Images

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On the AMAs red carpet: Kelly Rowland

Kelly on her morning routine: “The first thing I do is at least two or three minutes of meditation. I started doing that after I had my son. It has helped me tremendously. It just puts you in an easier mind space. There’s so much you have to deal with in one day, and I feel like meditation prepares you for anything that comes to you. You won’t flip your lid on the first thing that shakes you up a bit. It puts you at ease.

My favorite thing to eat in the morning is oatmeal. I add a little maple syrup, a little salt, and almond milk, and I’m set. Sometimes I’ll add cinnamon and some raisins and pumpkin seeds. I don’t need caffeine in the morning, but if I have to it’s usually through green tea.

I am a morning workout person. I don’t think I could really be as connected or focused in the afternoon if I didn’t do it… It’s definitely a HIIT workout, and I feel a lot better and more centered from doing it. Having my son really did a number on my body…”
(Via: Well + Good)

Photo: Getty Images

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Dancing ABS FULL Workout -Keaira LaShae

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Join me in this FUN DANCING ABS WORKOUT! 3 – 4 TIMES A WEEK FOR BEST RESULTS!
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Fat Loss

Millionaire Hoy Leads Live Workout on Major TV Network

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3 DAYS LEFT: 20% OFF FIST BUMP TEES: https://goo.gl/v1REhh
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