August 2013 Challenge DAY 21 (get the SHAKIRA TUMMY)


Hi ladies in this 10days we would be doing extensive workout routines and mange our diets.

In all your exercises ensure you breathe in and exhale opening your mouth and also, push your tummy in as you workout.

 

OUR DIET:

Shakira eats about 200 – 250 calories per meal and eats about 8meals a day.

Using the diet time table i sent you, you can whim up your own portions of meals containing about 200 – 250 calories.

EXERCISE

WARM UP 3MINS:

SLOW HIGH KNEE RAISE IN PLACE FOR 30SECS

TOE TOUCH 30SECS

TORSO TWIST 30SECS

ARM SWING 30SECS

SLOW JOGGING IN PLACE 1MIN

 

CARDIO: 20MINS 

BURPEES 30 (10reps 3sets)

Skipping 300 (50skips 6sets)

Jumping Jacks 100 (20reps 5sets)

Boxing and Side Leg Raise 60 (using ur home made dumbells, do 20reps 3sets)

SQUAT PUNCHES 30  (when you punch punch hard and fast, when you come up punch with both hands carrying your home made dumbells, remember form is key, do 10reps 3sets)

 

SHAKIRA’S FLAT ABS WORKOUT

Cow Crunches

Start on all fours, back flat, knees under hips, palms under shoulders. Inhale, rounding back, imagining that you’re pulling your navel toward your spine (as shown). Exhale as you return to start for one rep. Do 30 quick reps. (2sets)

Cow Crunches

Cow Crunches

Belly-Blasting Taps

Sit with knees bent, toes touching floor, arms extended in front of you; lean back until abs engage. Reach hands forward as you bring toes 4 inches off floor (as shown). Return to start for one rep. Do 15 reps (2sets)

shakira-amazing-body-secrets-08-hsss431

Belly Blasting Taps

Sit & Reach

Balance on a stability ball, toes out and hands behind head. Lean right, extending left arm overhead and reaching right elbow toward right knee (as shown). Return to start; repeat on opposite side for one rep. Do 15 reps (2sets)

 

Sit & Reach

Sit & Reach

Standing Knee-Ups

Start with feet hip-width apart, right toe out, arms extended overhead. Lift right knee so thigh is parallel to floor as you bring elbows to knee (as shown). Return to start; repeat on opposite side for one rep. Do three sets of 15 reps.

Standing Knee Ups

Standing Knee Ups

Then stretch

Stretch: 20secs of each

Stretch: 20secs of each

WORKOUT COMPLETE

workout illustration

THIS IS HOW SIDE LEG RAISE LOOKS BUT YOU WOULD BE ENGAGING YOUR HANDS BY BOXING NOT PUTTING YOUR HANDS ON THE WAIST

THIS IS HOW SIDE LEG RAISE LOOKS BUT YOU WOULD BE ENGAGING YOUR HANDS BY BOXING NOT PUTTING YOUR HANDS ON THE WAIST

 

SQUAT PUNCHES

SQUAT PUNCHES

 

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