Fitness Workouts

Ways to get fit for any occasion

Russian Twists

  1. Sit on the floor with your knees bent and your feet flat on the ground.
  2. Lean back so your torso is at a 45-degree angle to floor, making sure to keep the spine straight and not rounded.
  3. Lace your arms straight out in front of your chest with one hand on top of the other.
  4. Race your core and slowly rotate round to the right as far as you can, pause then reverse this movement all the way round to the left as far as you can.
  5. That is 1 rep

Jump Squats

  1. Stand with your feet shoulder-width apart.
  2. Start by doing a regular squat, then engage your core and jump up explosively.
  3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Leg Lifts

1.) Lie faceup on the floor, and raise your upper legs until they're perpendicular to the floor.

2.) Bend your knees slightly.

3.) Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can.

4.) Bring your legs back up to the starting position

Reverse Crunches

  • Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
  • Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
  • While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
  • Hold the contraction for a second and move your legs back to the starting position while exhaling
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    Tricep Dips

    • Position your hands shoulder-width apart on a secured bench or stable chair.
    • Slide your butt off the front of the bench with your legs extended out in front of you.
    • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
    • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
    • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
    Workout Tutorial: Tricep Dip Nina Ioanna WBFF Pro
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