Beauty in 10 minutes with Cindy Whitmarsh: program review

Almost every person dreams of being not just happy and healthy, but also having a beautiful, slim figure. There is no need to hide the fact that not everyone is able to follow a diet or choose the time to visit the fitness room and workout. The reason for this can be both external factors (lack of time, lack of a gym near home) and internal psychological reasons (some are simply embarrassed to play sports in the presence of strangers, believing that they will look like fat and clumsy beginners against the backdrop of pumped-up gym regulars) .

This is the main reason for the desire of many to combine training with being in the comfortable conditions of their own home or apartment. And it is precisely for such homebodies who want to put their body in order that the following sets of exercises are intended:

“Beauty in 10 minutes”;
"Ultra fat burning workout."

These complexes were specially developed by internationally recognized fitness instructor - Cindy Whitmarsh.

Three in one

The idea behind these workouts is simple: you do three exercises each workout, and each exercise serves a different training goal. The goal of the first exercise is to develop strength, and this requires heavy sets of only five repetitions. In the second exercise, you target hypertrophy and finish with 8-10 reps. And in the third, you pursue muscle pumping, for which you need not only to increase the number of repetitions (12), but also to perform drop sets until your muscles burn.

This number of repetitions was not chosen by chance. The 5-8-12 pattern allows you to develop muscle by activating all three mechanisms of muscle growth.

The first two exercises are multi-joint exercises and are performed with varying numbers of repetitions to speed up the growth of both muscle mass and strength. Approaches with low (6 or less) and medium (8 to 12) repetitions induce muscle growth due to mechanical tension and muscle microdamage, and these are two mechanisms of hypertrophy. While pure strength gains aren't the goal of these workouts, you'll get more muscular (and definitely stronger) by adding in some low-rep sets. Take the maximum weight at the beginning of the workout, before the first signs of fatigue.

The last of the three exercises is pump stimulation. Pump training often relies on high-repetition schemes with single-joint exercises, and at the same time includes high-intensity training techniques. The methodology is ideal for filling muscles with fluid and nutrients, since it increases the so-called metabolic stress and triggers another, third, mechanism of muscle growth.

Basic principles of healthy weight loss

Don't lose weight quickly

This is a long process that will require a lot of time and energy. At first, you will feel discomfort due to changes in habits, nutrition and daily routine. Hold on and keep a diary: every week, enter measurements of the weight and volume of problem areas. Tracking positive changes and dynamics encourages you not to give up what you started.

Don't expect results right away. Wait later, but what?

Set a clear goal

“Losing weight” is a short-term and not particularly inspiring goal. But desires in the spirit of “run a marathon in a year, lose 5 kilos and fit into your favorite jeans” are more suitable. Even if in the end there will be no marathon.

Set long-term goals

Lose weight alone

Don't look for a weight loss partner. It can break and lead you astray. You can find like-minded people, discuss progress with them and share advice, but don’t forget that achieving your goal depends only on you.

Don't join group weight loss groups

Mixed group training (cardio + strength)

Mixed group training combines cardio exercise to develop the cardiovascular system and strength exercise to tone muscles. These programs are ideal for comprehensive body improvement, high-quality weight loss and getting into excellent physical shape in a short time.

However, this type of training usually involves a high tempo and quick changes of exercises, so it may be difficult for beginners to maintain a given speed at first without losing their technique. If you are not confident in your abilities, then it is better to give preference to a more gentle load.

Circuit Training

In this type of group training, you will find several exercises that you will repeat in a circular manner, working all muscle groups. For example, squats, planks, running in place, push-ups, crunches, jumping - this is one circle.

You perform each exercise for a certain time (or a certain number of times), sequentially moving from one to another. After completing a whole circle, you will have a short rest and repeat the circle again. The set of exercises is determined by the instructor and the difficulty level of the program in your gym.

FT/Functional Training

The peculiarity of functional training is that you will practice exercises that simultaneously engage several muscle groups in the upper and lower body. This will allow you not only to tone your entire body, but also burn a large number of calories.

In addition, functional training will help you develop agility and speed, which will be useful to you in everyday life. Most often, group functional training takes place without additional equipment using your own body weight. Read more about the benefits of functional training.

TRX (Training with loops)

Here comes another modern trend in group training. The TRX appears to be a simple and straightforward piece of equipment that consists of two hanging loops. However, these loops really work wonders, making your muscles work several times more efficiently.

With TRX you will perform quite familiar exercises, but due to the need to maintain balance and equilibrium, each exercise becomes more difficult and forces your body to work even more intensely. Basically, TRX group training involves functional exercises for several muscle groups in the upper and lower body. Read more: TRX loops: benefits, effectiveness, exercises.

Interval / HIIT (Interval training or HIIT)

If you want to burn fat quickly and improve your body quality at the same time, then interval training is definitely for you. Classes are held on the principle of alternating high-intensity and low-intensity intervals, with a certain amount of time allotted for each interval.

During interval training, several times more calories are lost than during classical aerobics due to an increase in metabolism after the end of exercise. One type of interval training is Tabata, which alternates 20 seconds of super-intense work and 10 seconds of rest. Read more here: Tabata training: guide + exercise plan.

CrossFit

CrossFit is a fashionable and very popular sports trend that has quickly become a real breakthrough in the field of intense fitness. CrossFit training is designed for advanced practitioners without health problems (especially joints and spine).

The program is a mixture of intense strength, aerobic, functional exercises that are performed at speed: steeplechase, jumping, push-ups, pull-ups, rope climbing, weight lifting and much more. CrossFit is not just a weight loss program, it is extreme training to improve physical fitness in a short time. Read more about CrossFit training.

Stomach

Many women have problems around the waist. You can reduce your abdominal circumference by doing abdominal exercises. This will help tighten your abdominal muscles.

If there are any health contraindications, all movements must be done avoiding jumping.

However, you should not run. However, when pumping up your abs, you should stick to a fairly fast pace. For example, you can pull your knees towards your chest in a plank position. The main point in such training is to maintain the pulse in the area where fat deposits are supposed to be burned.

List of abdominal exercises:

running in one place with knees raised;
boxing;
jumping with arms and legs spread;
walking in plank position;
raising your knees to your chest;
"crab";
plank jumps with legs spread;
plank jumps;
"bike";
“bicycle” with outstretched legs;
bar;
side bar;
turns with lunges.

How to lose weight quickly

Just like in training for muscle gain, in training for weight loss, more than 80% of the result is achieved primarily through diet and proper nutrition. The role of strength training, fitness and all kinds of aerobic exercises in burning fat is often overestimated. In order to lose weight quickly, you need to change your diet.

Despite the fact that physical exercise forces the body to burn calories, the contribution of these energy costs rarely exceeds 10-15% of the daily intake. The role of fitness in losing weight is primarily to change metabolism rather than directly burn fat.

How many calories does sports burn?

Below are the five most popular types of workouts for weight loss. The number of kilocalories (referred to as “calories” for simplicity) burned during each of the activities listed is based on a 70-kilogram person(1).

Exercise bike

Burns 150 calories in 30 minutes
Difficulty level: easy

Workouts in the gym

Burns 200 calories in 30 minutes
Difficulty: medium

Freestyle swimming

Burns 250 calories in 30 minutes
Difficulty: medium

Running at a moderate pace

Burns 300 calories in 30 minutes
Difficulty: medium

Interval training HIIT

Burns 300-350 calories in 30 minutes
Difficulty level: high

How many calories are actually burned?

The method for calculating calories burned during exercise is based on an analysis of inhaled and exhaled air and heart rate. An additional 15-30% of energy is spent by the body during recovery(2), but these calories cannot be taken into account in calculations.

People training to lose weight tend to overestimate the amount of energy expended. It's hard to believe, but thirty minutes of swimming is actually comparable to a small McDonald's hamburger - burning calories is much more difficult than eating them.

Exercises for weight loss

FitSeven wrote about how exercise to lose weight is the biggest fitness myth. Performed in a calm rhythm, abdominal crunches or leg raises tone the muscles, but do not affect the burning of fat on the stomach, thighs and other problem areas.

Training programs for weight loss always contain references to the fact that effectiveness is achieved exclusively in combination with a competent approach to diet. It is impossible to get rid of excess weight through exercise without first normalizing your diet.

The effect of training on metabolism

The good news is that physical activity does affect weight loss - however, not through direct fat burning, but through improving the functioning of the cardiovascular system and normalizing metabolism (primarily carbohydrates).

Carbohydrate derivatives, glycogen and glucose, are the main source of energy during any workout. Regular physical activity teaches the body to convert carbohydrates from food into energy for training, rather than storing them as fat reserves.

The Role of Cardio in Fat Burning

The effectiveness of carbohydrate use is determined not by the type of physical activity or training program for weight loss, but by the heart rate with which such training is performed. The pulse should not be too weak and not too high.

Obese people should pay increased attention to heart rate control. Accelerating an untrained heart to 150-170 beats per minute can be fraught with serious negative health consequences, including fainting or even a heart attack

Fat Burning: Recommendations

If you want to get rid of excess weight, you must first reconsider your diet, and only then move on to weight loss training. The choice of physical activity should not be based on the number of calories burned, but on simplicity and ease of access.

The next point in choosing workouts for weight loss is monitoring your heart rate. To burn fat without harm to health, it is recommended to train 2-3 times a week for 20-40 minutes at 115-135 beats per minute (60-70% of maximum heart rate).

***

Weight loss workouts begin with monitoring your heart rate using a heart rate monitor. The immediate type of load (running, swimming or circuit training) plays a secondary role. At the same time, the diet gives more than 80% of the results in burning fat.

Physical Activity for a Healthy Weight, source
For an Exercise Afterburn, Intensity May Be the Key, source

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BETTER than squats: 8 SUPER exercises for the buttocks

Why are Cindy Crawford's workouts back in fashion?

Ecology of life. Fitness and Sports: If you're dreaming of firm, beautiful buttocks, try these 9 alternative movements that will diversify your activities. Repeat each exercise for 45-60 seconds and perform in the order indicated below

Despite the fact that squats are known as the most effective method of “pumping up” the buttocks, they are a rather boring activity. For this reason, some gym goers exclude them from their program. But there are many workout options that can completely replace squats without compromising your results.

If you're dreaming of firm, shapely butt, try these 9 alternative moves to add variety to your workout routine. Repeat each exercise for 45-60 seconds and perform in the order indicated below. The whole complex must be repeated 3 times. You will feel your gluteal muscles burning.

1. Single Leg Glute Bridge

Lie on your back, bend your knees, place your feet shoulder-width apart. Straighten one leg and stretch forward. As you exhale, lift your hips as high as possible, squeezing your buttocks. At the top point of the movement, hold for 1-2 seconds, and then lower yourself to the floor, barely touching the floor with your buttocks (the straight leg is always suspended and does not touch the ground). Repeat these movements for 45-60 seconds.

2. Fire hydrant exercise with leg extension

Get down on all fours (knees and palms shoulder-width apart). Lift your left knee up and do a side leg extension. Pause for 1-2 seconds before bending your knee again and returning your leg to the starting position. Repeat these movements for 45-60 seconds on the left side, and then switch legs.

3. Exercise "rainbow"

Get down on all fours (knees and palms shoulder-width apart). Using your right knee and hands, extend your left leg back, straightening it completely and pointing your toes (your leg and spine should form a straight line). Keeping your core tight, lower your straight leg to the floor, moving slightly to the left and touching your toe to the ground. Tightening your buttocks, lift your leg to the starting position and swing it behind your right foot about 30 cm in an arc. Return to the starting position in reverse order to complete the repetition. Repeat these movements for 45-60 seconds before switching legs.

4. Lunge-curtsey

Stand straight, place your feet shoulder-width apart, hands on your hips. Without rotating your hips, lunge backward with your right leg (legs crossed), lowering your right knee to the floor. Your left knee should remain directly above your left foot. Hold this position for 1 second. Then, leaning on your left foot, rise up while simultaneously extending your right leg to the side (as if doing a side kick). Repeat these movements for 45-60 seconds before switching legs.

5. Heel Raised Squats

Stand straight, place your feet shoulder-width apart and lift your left heel. (You can lift and extend your leg forward for more challenge.) Squeezing your glutes, push your hips back and lower into a squat until they are parallel to the floor (your core leans slightly forward for better balance). At the bottom of the exercise, hold for 1 second and then rise to the starting position. Repeat these movements for 45-60 seconds before switching legs.

6. Plank with leg raise

Take a plank position with your arms straight. Bend your knees slightly. Bend your left knee 90 degrees and lift it off the floor (this will be the starting position). Tightening your gluteal muscles, lift your bent leg as high as possible. At the top, hold for 1 second and then return to the starting position. Repeat these movements for 45-60 seconds before switching legs.

7. Single Leg Deadlift

Stand straight with your feet hip-width apart. Stretch your right leg forward and bend at the knee (left knee slightly bent). Start lowering your right leg down and back and straightening it at the same time. Tilt your body forward, touching the floor with your hands. Extend your right leg all the way back while maintaining correct posture. Pause for 1 second at the bottom of the exercise and return to the starting position, squeezing your gluteal muscles. For greater load, you can use dumbbells. Repeat these movements for 45-60 seconds before switching legs.

8. Sumo squat with calf raise

Stand straight, place your feet at a distance twice the width of your shoulders (toes pointing to the sides). Tightening the muscles of your buttocks, lower yourself into a squat until it is parallel to the floor and rise onto your toes. Hold this position for 1 second, then place your heels on the floor and stand up. Repeat these movements for 45-60 seconds.published

PS And remember, just by changing your consumption, we are changing the world together! econet

Training groups

The video course itself consists of five main groups of training:

Effective exercises for working the muscles of the buttocks and forming beautiful buttocks. This part of the exercises is performed both standing and lying down.
The thigh-shaping routine includes squats and lunges to work both the front and back of the thigh and its inner part.
Exercises for beauty and strength of hands. This complex is designed to develop the shoulders, biceps and triceps, and also helps remove flab from the arms. To perform the exercises, a mat and dumbbells are required. Beginners should take small dumbbells with a weight of 0.5 kilograms, gradually increasing their weight.
To strengthen the abs, a complex consisting of leg raises, planks and shoulder raises is ideal, which will force the abdominal muscles to continuously work.
The power stretching complex is designed to form a flexible body and stretch all muscle groups.

Day 1

Breakfast – protein omelet with tomatoes, tea without sugar.

Protein omelet: cut the tomatoes into slices. Grease the frying pan with 0.5 tsp. olive oil, add tomatoes and fry. Separate the whites of 4 eggs from the yolks. Beat the egg whites and pour evenly over the tomatoes. Cover with a lid and cook over low heat. Before serving, sprinkle generously with herbs.

Lunch – fresh cabbage salad with green apple, 150 g of boiled chicken breast, kefir.

Cabbage salad: finely chop fresh cabbage, peel and seed the green apple and cut into strips. Mix cabbage with apple, season with 1 tsp. olive oil, add a few drops of vinegar. Sprinkle with chopped herbs.

Afternoon snack – 1 raw carrot, tea without sugar.

Dinner – 100 g of boiled chicken breast, cucumber salad with sour cream.

Cucumber salad: cut the cucumbers into cubes, sprinkle with chopped herbs and season with 1-2 tsp. sour cream with a fat content of no more than 10%.

Description of the program Cindy Whitmarsh: The Ultra Fat Burning Workout

The Ultra Fat Burning Workout is an ultra-fat-burning, full-body workout that will help you lose weight and boost your metabolism. The program is built on an interval principle: you will raise your heart rate to its maximum level to burn calories and fat. Almost the entire workout takes place at a high pace with short breaks for strength exercises. Cindy Whitmarsh's program is very intense, but thanks to this you can get quick and high-quality results.

The Ultra Fat Burning Workout consists of several segments:

Warm up (3 minutes). A warm start to your workout will prepare your body for the challenge.
Cardio (6 minutes). Aerobic exercises to increase heart rate: jumping, power squats.
Shoulders (3 minutes). A short segment of shoulder strength exercises so you can catch your breath before your next five-minute aerobic session.
Cardio (5 minutes). An even more intense cardio segment to get your heart rate up to its highest levels. Burpees and jumping jacks await you.
Biceps (2 minutes). Strengthen your arm muscles with a small selection of biceps exercises.
Cardio + strength exercises (10 minutes). This segment combines cardio exercises with muscle toning exercises.
Strength exercises (8 minutes). The workout will end with toning exercises to strengthen the muscles of the arms, legs and abs.
Stretching (4 minutes). At the end, you will find muscle stretching after exercise.

The program lasts 42 minutes, but with such intensity it makes no sense to spend more time. The lesson is not suitable for beginners; the training is designed for above-intermediate levels. The exercises are demonstrated in simple, medium and complex versions, so the program can be simplified if desired.

For classes you will need dumbbells, a medicine ball, a jump rope and a fitball. However, you can replace the medicine ball with a dumbbell or train without it at all. A jump rope and fitball are also not required attributes; one of Cindy Whitmarsh’s partners shows an option for exercises without additional equipment.

Gluteal bridge

The gluteal bridge is a movement aimed at working out all the muscles of the legs together, and is especially good at lifting the gluteal muscles, giving them elasticity, forming a beautiful curve of the butt. The difficulty is average, you can increase it if you wish.

Technique:

Starting position - land on the floor on your back, legs bent at the knees, shoulder-width apart, located at a distance of 50-60 centimeters from the body, hands at your sides;
Inhaling, push your pelvis up so that your body is stretched out, freeze for a few seconds;
After exhaling, return to the initial state.

For detailed techniques, watch the video:

The steps should be repeated for 20-25 push-outs in 3-4 passes.

There are several options to complicate the gluteal bridge:

As you lift, bring your knees together, thereby tightening your buttocks even more;
Place your feet together and try to bridge like this;
At the end of each set, stay at the top for 20 seconds to start, increasing the number of seconds over time.

Workouts with Cindy Whitmarsh

Unfortunately, not everyone has the strength or financial ability to visit expensive fitness centers and pay for personal trainers. People spend more and more time at work, and when they come home, they are no longer in a hurry to go somewhere else. It was precisely by adapting to modern living standards that the famous trainer Cindy Whitmarsh created her own program “Beauty in 10 Minutes”, which will help modern women easily take care of the condition of their figure.

For many, the mere thought of having to study for an hour makes them feel bad. After all, it is not always possible to force yourself to at least start acting.

Psychologically, it is very easy to start Cindy Whitmarsh’s training; even the laziest representative of humanity will like it, since each mini-training for individual parts of the body is only 10 minutes. The author's program is full of only the most effective exercises. You don’t need to go through all the grueling tests with long hours of exercise, just include a workout for the part of the body you want to work on.

This workout consists of a series of exercises, each of which is aimed at burning as many calories as possible while performing it.

It is this complex of fat-burning cardio training that will allow you to significantly reduce weight in just a few months, provided you have a certain nutritional system and regularly perform all the exercises in the complex. After all, even beginners are well aware that aerobic exercise (cardio training) is the most effective way to burn fat.

At the same time, depending on the health status of the trainee, many experienced trainers recommend giving the body cardio exercise for a period of twenty to sixty minutes almost daily.

The entire program is built on the principle of heart rate intervals: during exercise, the heart rate will gradually rise to the maximum possible level, which allows you to speed up your metabolism and burn the maximum amount of calories and fat. Almost all the time, the training takes place at a fairly high pace, which is interrupted only for a short time for strength exercises. Almost every person dreams of being not only happy and healthy, but also having a beautiful, slender figure. There is no need to hide the fact that not everyone is able to follow a diet or choose the time to visit the fitness room and workout. The reason for this may be both external factors (lack of time, lack of a gym near home) and internal psychological reasons (some are simply embarrassed to play sports in the presence of strangers, believing that they will look like fat and clumsy beginners against the backdrop of pumped-up gym regulars) .

This is the main reason for the desire of many to combine training with being in the comfortable conditions of their own home or apartment. And it is precisely for such homebodies who want to put their body in order that the following sets of exercises are intended:

“Beauty in 10 minutes”;
"Ultra fat burning workout."

specially selected exercises that are aimed at working with various parts of the body and muscles. Each of them is designed in such a way that, in combination, performing all of these exercises is quite effective and in a relatively short time will help not only to lose extra pounds and get your figure in order, but also helps to increase the vitality of the body as a whole.

Thus, by spending a very small amount of time every day, after a while you will be able to show off to others your magnificent slim figure and wonderful well-being.

This program is intended primarily for those who do not have a lot of free time and cannot devote more than 10-15 minutes a day to training. The complex includes five workouts of ten minutes each. Each cycle of exercises is performed with dumbbells and is designed to work on a specific problem area.

Also, such a program will be a good start for those who are just starting to engage in conditions. At the same time, Cindy Whitmarsh herself explains in detail and clearly the technique of each exercise and its effectiveness, which is also very useful for beginner fitness fans.

Cindy Whitmarsh has developed her program in such a way that it is almost universal for anyone who wants to change and strengthen their body. After all, the exercises included in this workout do not necessarily need to be performed only in full. Depending on the possibility and desire, the set of exercises can be divided into several parts or you can work on a specific muscle group or body part separately.

Stretching

Power stretching, or stretching, proposed by Cindy Whitmarsh, is performed after one or another set of exercises has already been worked out, that is, at the end of physical exercise. It is aimed mainly at relaxing muscle tissue.

Such exercises are an important element of all training, due to which the flexibility of muscle tissue and the elasticity of joints improves. In this case, rapid muscle recovery occurs. Stretching exercises will protect you from injury and make sports activities more effective.

Stretching promotes the formation of new muscle fibers, increasing a person's strength and increasing physical performance by approximately 10%.

Plus, stretching significantly improves blood circulation in muscle tissue, minimizing pain from training. Stretching exercises also help reduce the recovery period for joint and muscle tissue, which has a beneficial effect on the overall health of people.

Such exercises increase the mobility of the entire body, while at the same time significantly increasing a person’s strength qualities due to the range of movements used. Moreover, stretching can reduce your heart rate and restore blood pressure.

Such movements allow you to relieve tension and get rid of stress after performing fairly intense physical exercise. Also, due to stretching, the content of endorphins in the blood increases, and a person feels satisfied.

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Description of the program by Cindy Wee

The 10 Days to a Better Body program consists of two half-hour workouts:

Results 10 Days Lower (upper body workout): Includes exercises for biceps, triceps, shoulders, chest, back and abdomen.

Results 10 Days Upper (lower body workout): includes exercises for the buttocks, thighs and calves.

However, you should not think that classes are held at a calm pace with measured strength exercises. Both workouts are interval training, which means that you will experience constant acceleration, which will help you carry out your workouts as efficiently as possible. Your heart rate will always be in the fat-burning zone. This is achieved by including aerobic exercises in the program, which dilute the functional part of the classes.

To train with Cindy Whitmarsh, you will need two pairs of dumbbells (light and heavy) and a mat for the floor. The program is not designed for beginners; it is more suitable for people with intermediate and advanced training. You can exercise for half an hour a day, but if you want to achieve noticeable results in 10 days, then it is better to combine both parts and train for 1 hour daily.

1. The program contains high-quality and effective exercises for the arms, back, abdomen, thighs and buttocks. Most of them are quite original and interesting in comparison with the programs of other trainers.

2. Both workouts are done at a very energetic pace. Cindy Whitmarsh supplements her workout with cardio exercises to keep her heart rate high to burn calories and fat.

General recommendations

If you plan to exercise in the morning, you should drink a glass of water at room temperature before training. After completing the actions, take a shower and have breakfast with your usual dishes;
Include more protein products in your diet: cottage cheese, kefir, plain yogurt, chicken, turkey, fatty fish;
If you want to add more stress, try yoga, stretching or joint gymnastics. It is better to spend time this way in the evening, before bed, to relieve muscles and pain points after a hard day, calm down and go to sleep with ease and dreams.

Remember, no one will watch your body instead of you. Everything depends on you. Get out of your comfort zone, put in a little effort and time, and you'll just wonder why you didn't start exercising sooner.

Watch the time, then it will appear

When something really important happens in our lives, we fit it into our schedule. No one wonders where to find time for an appointment with the dentist when toothache keeps you up all night, and few will find an hour to play a new video game, because time will be found for it by itself. Regular exercise, of course, is not so important and exciting, but you are quite capable of finding time for it

It's hard to find a person who really doesn't have a single free minute.

Regular exercise, of course, is not so important and exciting, but you are quite capable of finding time for it. It is difficult to find a person who really does not have a single free minute. If you feel this way, you probably don't know your schedule well.

If you feel this way, you probably don't know your schedule well.

Try to track your activities and time spent throughout the day. You can use special apps like TimeStats Planner or a calendar to understand how you spend your time. You may find that you struggle to find 30 minutes for an evening workout, and spend several hours during the day on useless activities or tasks that can easily be rescheduled.

In addition, some types of exercise can be combined with other activities. For example, you can chat while riding a bike or running errands. If you need to watch a video lecture or listen to an audio book, you can do so during your workout. And you can answer calls while walking.

Cindy Crawford – Set of exercises – “Perfect body in 10 minutes”

Not everyone can find time for a full hour-long workout. An excellent solution in this situation would be to use the program from Cindy Crawford “Perfect Body in 10 Minutes.”

Despite the short duration of the workout, only 10 minutes, you will have time to do a warm-up, exercises for your legs, arms, chest, abs and back. It can be done anywhere, you don't need any special equipment.

By exercising every day, your body will be irresistible, as Cindy Crawford herself promises.

A set of exercises by Cindy Crawford

Cindy Crawford never promoted model thinness and measurements. She always encourages a healthy lifestyle and comfortable well-being. The 90s star trains 2-3 times a week. She does half an hour of cardio on the treadmill, and then uses dumbbells to work individual muscle groups. In addition to the gym, she goes to the swimming pool, loves hiking, and enjoys yoga.

It is difficult for an ordinary woman to find so much time for activities. Therefore, to keep your body in shape, it is enough to do exercises for weight loss according to the “Ideal Body” program. 10-minute gymnastics includes the following set of exercises:

Plie squats. We stand straight, arms folded on the chest or extended in front of us, legs at a distance of 50-60 cm, toes pointing to the sides. You need to squat until your thighs are parallel to the floor. Then we gradually accept IP. We perform the exercise 10 times.

Lunges. We perform the movement 10 times on each leg. We start from a standing position, feet shoulder-width apart. We take a step and squat at the same time. When there is a right angle in the knee, we move in the opposite direction. Make sure that the toe and knee are on the same line. You need to move in a certain rhythm. To make the task easier, practice counting by 4.

Kitty. You need to get on all fours and gently bend your back down. The press should be tense. Repeat 10 times. We bend as we exhale, relax as we inhale.

Twisting. You need to lie down on a gymnastic mat, put your hands behind your head, bend your legs, and focus on your heels. Slowly lift the upper body off the floor, fix it at the top point and return back. Repeat 20 times.

Lower press. This exercise is also performed 20 times. You need to lie on the floor and take the IP, as if doing crunches. You need to lift your pelvis off the floor, simultaneously straining your abdominal and butt muscles.

Push-ups with wide arms. It is necessary to take a lying position. Palms should be wider than shoulder level. We bend our elbows and lower our body down, straighten our arms and lift our body up. We perform 20 repetitions.

“Narrow” push-ups. The exercise is similar to the previous one, only the distance between the palms should be narrower than the width of the shoulders. Repeat 20 times.

We work the buttocks. You need to lie on the floor, bend your legs and place your feet as close to your buttocks as possible. The arms are extended along the body. Lift your buttocks off the floor and rock up and down 20 times.

A prerequisite for exercise from Cindy Crawford is stretching at the end of the workout. You need to stretch the muscles that worked, this is the only way to consolidate the result after exercise. To better understand how to perform the exercises, you should watch the instructional video online.

How to make your workout more effective

Reviews indicate that to increase the effectiveness of shaping with Cindy Crawford, you need to follow a few simple rules.

You should start your workout with a warm-up. It will help warm up your joints and muscles and prevent sprains and injuries.
Movements during warm-up should be smooth. You need to perform rotational movements with your head and pelvis. It also doesn’t hurt to bend to the sides and stretch up and down.
To properly work out your muscles, you can alternate between doing plie exercises and squats.
You need to start training with a minimum level of load, increase the intensity of training gradually.
To make the task more challenging, use dumbbells. You can also increase the number of repetitions, but in no case should you speed up the pace of the workout.

The best proof of the effectiveness of Crawford’s “Ideal Body” program are photos of the model in her youth and now. The star looks as good as she did at 25 years old, she is slim, fit and young, full of vitality and energy, her height and weight are completely harmonious. The complex is used by many Hollywood celebrities.

Source

Lose weight with Cindy Whitmarsh without leaving home

Cindy Whitmarsh is a knowledgeable and experienced fitness instructor. Working out in full force under her guidance at home, you can get results no less good than when visiting a gym or fitness club.

Sexy & Strong Calorie Burn

Have you already completed the “Beauty in 10 Minutes” program and are ready to move on to a more complex level? Then pay attention to the Sexy & Strong Calorie Burn complex. It includes three video workouts: for the abs, for the upper body and for the lower body.

They also last 10 minutes, so you won't need much practice time. But if you want to increase the load, you can connect all 3 parts together and practice for half an hour. Please note that the program does not include aerobic exercise, so be sure to do some extra cardio to burn fat.

Read more about Sexy & Strong Calorie Burn...

Total Body Sculpt

Total Body Sculpt is Cindy Whitmarsh's program that provides you with a comprehensive approach to sculpting your entire body. This 50-minute workout includes strength training for problem areas, cardio, and quality stretching. Thanks to this combination, you will strengthen your muscles, tighten your body, reduce volume and lose weight. Cindy has collected in this program the most effective exercises for improving the body, with which you will work the maximum muscle groups. For classes you will need dumbbells.

Fat Blasting Bootcamp

And if you don't want to use additional sports equipment, try Cindy Whitmarsh's Fat Blasting Bootcamp workout. This complex contains exercises with your own body weight, which are performed even without the use of dumbbells. The program is divided into two 20-minute segments. You'll start with intense cardio exercises to burn fat, then move on to functional exercises to tone your muscles. The complex is not suitable for beginners; it should be chosen by those who are already trained.

Learn more about Fat Blasting Bootcamp...

Hips

If there is a need to reduce the volume of your hips, tighten your butt, get rid of the ugly “orange peel”, but at the same time there is no time to go to the gym, then with the program from Cindy Whitmarsh you can do this at home.

The main emphasis is on lunges and squats, since these are the exercises that most affect both surfaces of the thighs, also using their internal muscles. If you have varicose veins or joint problems, you should avoid too sharp lunges, deep and intense squats.

Among the main exercises:

squats with dumbbells;
squats with toe raises;
deadlift;
lunges in one place;
side lunges;
lunges with legs moving forward/backward;
lifting the right and left legs with a dumbbell.

To avoid mistakes in movements, it is recommended to do gymnastics with video lessons with comments from Cindy Whitmarsh.

About doping

There is another wonderful drug on the world market called Methyldrene 25 Elite. Reviews about it are quite interesting. It is credited with the function of a complex that is used before training to improve the physical endurance of the body. The fact is that the manufacturer added a doping called “1,3-demityl-aminolamine”, popularly called “geranium”, to the ECA mixture. But this additive is also banned by the Ministry of Health in all countries. Accordingly, the drug contains a synthetic substitute.

But replacing the doping with a weaker component did not particularly affect the effectiveness. Therefore, the buyer does not lose anything when purchasing this wonderful fat burner. Mental concentration, increased heart rate, increased temperature and sweating - a set of necessary properties that ensure rapid fat burning will appeal to every athlete.

Workouts for thighs and buttocks without putting pressure on the knees for 20-40 minutes

100 Rep Challenge Glutes: Glutes (20 minutes)

In our selection you will find 3 workouts from the 100 Rep Challenge series (100 repetitions of exercises). The Glutes Butt Program includes leg raises and pulsating exercises on all fours and while lying on your stomach. If you are ready to work very well on your elastic buttocks, then this video is just for you.

100 Rep Challenge Outer Thighs: Outer Thighs (23 minutes)

In this workout for the outer thigh, not only the abductor muscles, but also the adductor muscles of the legs are included in the work. The exercises are leg raises while lying on your side, but in a wide variety of modifications.

100 Rep Challenge Inner Thighs: Inner Thighs (22 minutes)

The first half of this inner thigh workout is done while lying on your back, where you will open and cross your legs. Then you will find circular pulsating leg raises while lying on your side. And the workout ends with spreading the legs again while lying on your back.

Pilates Lower Body Workout: lower body (39 minutes)

In this program, almost all exercises are designed for the outer and inner thighs. The main difference between this workout and the others is that all exercises are performed with a dumbbell for additional resistance.

Pilates Back of Leg: hamstrings (40 minutes)

With this 40-minute workout, you'll get the most out of your hamstrings, outer thighs, and glutes. Linda suggests a variety of back and side leg raises.

Pilates Abs and Butt Workout: abs and buttocks (42 minutes)

In this workout, in addition to your buttocks, you will work on your core muscles. For the buttocks, leg lifts are mainly performed on all fours, for the abdomen - twisting and folding. For those who have back or lower back problems, it is better not to follow this video. You will need dumbbells.

If you want to work your lower body even more effectively, be sure to check out:

18 Low-Impact Workouts for Your Hips and Butt from FitnessBlender
Top 20 videos on YouTube for thighs and buttocks without lunges, squats and jumps
Top 15 Dumbbell Strength Workouts for Legs and Butt from FitnessBlender

Fitness plan for 12 months: where to start training with Jillian Michaels

1 month

If you are a complete beginner or have had a very long break from sports, then start your fitness journey with Beginner Shred. This is the simplest program by Jillian Michaels, so even a beginner can easily handle it. It consists of three levels, each lasting 25 minutes. The proposed exercises are accessible and understandable, and the load will be within the power of everyone.

If you don't consider yourself a beginner in fitness, then skip the first month and go straight to the second.

2 month

30 Day Shred or Slim figure in 30 days is the very first program of Jillian Michaels, and it still does not lose its relevance. Millions of women have managed to qualitatively transform their bodies with this program. 30 Day Shred, although more difficult than Beginner Shred, will seem accessible to most practitioners. It is also divided into 3 difficulty levels of 25 minutes each.

To gradually complicate your fitness plan, you can add Shred-it with weights to 30 Day Shred once a week - a half-hour workout is perfect for beginners.

3 and 4 months

When you are already comfortable with home fitness, you can make your classes a little more complicated and diversify. We offer you several options for combining programs, depending on your problem areas.

For the belly:

For two months you will train according to the following scheme:

Mon and Thu: Killer Cardio
TU and FRI: Killer Abs
Wed and Sat: Ripped in 30

Ripped in 30 is a full body workout. Take only the third and fourth most difficult classes. The first month, accordingly, it is necessary to perform Level 3, the second - Level 4.

Killer Abs - workout for the stomach. The program consists of three difficulty levels, so each level will take you approximately 20 days (each level will be completed 5-6 times).

Killer Cardio is a cardio workout. The program has two difficulty levels, so each level will take you approximately 1 month (each level will be completed 8-9 times).

For thighs and buttocks:

A similar training regimen for Jillian Michaels works for the thighs, but instead of Killer Abs, the Killer Buns and Thighs workout is performed.

Mon and Thu: Killer Buns and Thighs
Tue & Fri: Killer Cardio
Wed and Sat: Ripped in 30

For thighs and abdomen:

If you want to correct your stomach, hips and buttocks, do the following:

Mon and Thu: Killer Buns and Thighs
Tue & Fri: Killer Cardio
Wed and Sat: Killer Abs

5 and 6 months

We continue to improve our body and move on to the comprehensive Body Revolution program. Since you have already completed certain preparatory stages, you can start the three-month “Body Revolution” course immediately from the second month, i.e. with Workout 5-6 and Cardio-2. For more details, see the program description, which includes a calendar of classes.

7 and 8 months

After six months of regular fitness, you are no longer afraid of any video training. So, it’s worth increasing the intensity a little, but at the same time adding concentration training:

Mon and Thu: No problem areas
TU and PT: One week shred (aerobic part)
Wed and Sat: Yoga Inferno

Yoga Inferno is a version of power yoga that will help you relieve your body a little from intense workouts. The program has 2 levels, so the first month study at level 1, the second month at level 2.

9 and 10 months

We return again to the training complex from Jillian Michaels: BodyShred. The structure of the program is similar to the “Body Revolution”, but much more complex. The BodyShred fitness course already comes with a ready-made training schedule for 60 days, according to which you will train.

11 and 12 months

Again, by analogy, we combine video training. Killer Body includes 3 workouts: for the upper part, lower part and for the abs. You can do them all, or you can choose only the one that is most problematic for your body. The final plan is:

Mon and Thu: Killer Body
TU and PT: Lose weight, speed up your metabolism
Wed and Sat: Hard Body

Of course, it’s difficult to sustain a whole year at such a rhythm. You will probably take breaks, probably even long ones. However, this mini-guide “Where to start training Jillian Michaels” should help you figure out how to mix and match exercises to achieve the ideal result.

Which program to start with Jillian Michaels: 7 best options
Top 50 trainers on YouTube: a selection of the best workouts

Hands

Exercises for the arms are designed to strengthen the muscle tissue of the arms and get rid of sagging.

The proposed complex includes:

dumbbell press;
raising your hands in front of you;
raising your arms to the sides;
lifting dumbbells to the chest;
raising your arms to the sides;
dumbbell turns with wrist rotation;
biceps curls alternately in both directions.

Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.