We continue to reveal to you the secrets of fitness and introduce you to the most popular and effective training programs. The author of the next complex is Tamil Webb.
Tamilee Webb
She has developed a system of exercises specifically for those girls who want everyone to think when meeting them: “I want such a body!” This is exactly what the sets of exercises are called, each of which consists of two blocks lasting 15 minutes.
“I want a body like this!” - this is what they will think of you if you start training according to the Tamil Webb system.
I want a body like this - a set of exercises for every day
All you need for ideal relief is 15 minutes a day, but with full dedication. “I want a body like this” is a dynamic workout that includes loads on different muscle groups, each of which is given a quarter of an hour to work.
And be sure to go to the “Fitness” section and also drop into the “For weight loss” section. I regularly update and add information to these sections.
An effective system for creating a slim figure
Emily Webb is a fitness trainer and has developed 8 15-minute routines. She combined in her program the simplest, most understandable actions with which you can achieve your intended result. All exercises are tested on the personal experience of their creator, and their productivity is confirmed by research by physiologists.
The program consists of four parts:
- I want abs like this. Complex 1,2.
- I want hands like these. Complex 1,2.
- I want legs like these. Complex 1,2.
- I want a body like this. Complex 1,2.
A set of exercises for the hips and buttocks, difficulty levels 1 and 2. 8 sets of workouts, 15 minutes each. 3 sets of 10 times. You can use dumbbells for weighting. What do you need to do? Fitness mat, chair, two dumbbells, some space. Dumbbell weight 1–5 kg.
I want legs like these 1
- Heels shoulder-width apart, toes straight. Perform squats while simultaneously bending your elbows vertically. The hands are clenched, the fists are directed upward. Tilt your body slightly forward. Don't fall over. Transfer your body weight to your heels at the lowest point of the squat. Do not spread your knees to the sides. The back is straight. Feel the tension in your buttocks.
- Take a step forward with your left foot, placing your right foot on your toe behind. Perform a half squat. The right knee is pointed towards the floor. Buttocks are level with the left knee. Body weight on the front leg. Stand up, straighten up, then repeat the half-squat. Perform the same steps for the right one.
- Feet wide apart, toes pointing out. Do squats. Raise your arms in front of you as if holding a ball. When squatting, your knees should be at a right angle.
- From a standing position, step forward alternately with your left foot, then with your right foot, bend your arms at the elbows, fists up. Walk wide, doing a half squat.
- The exercise is similar to the previous one, but now straightening the knees is added. Step forward with your left leg, straighten up, fixate on it, swing forward with your right. Step back. Feet together. Then change legs. Step forward with your right, etc. Maintain balance, do not sway.
Repeat exercises 1 to 5 again. Complete the complex with stretching.
Pros and cons of the program
Pros:
1. If you want to lose weight and improve your figure, then the Tamil Webb program is what you need. It offers accessible, understandable and effective training.
2. The complex is divided into problem areas: arms, stomach, legs and buttocks. You can perfect your entire body or just the areas you want.
3. Each workout includes two difficulty levels. Start studying at the first level and gradually move on to the second. Or complete two levels in a row.
4. The program is great for beginners. You can start training according to it, even if you haven’t done fitness at all before.
5. The workouts last only 15 minutes, which is very suitable for busy people. If you want to study for a longer time, simply combine several videos together.
6. You will need a minimum set of equipment: just dumbbells, a mat and a chair.
Minuses:
1. If you have been involved in fitness for a long time, the load proposed in the program will seem insufficient to you.
2. To achieve more effective results and burn fat, it is better to combine such workouts with cardio classes.
httpv://www.youtube.com/watch?v=embed/1Lo1-_BC9rI
Pros and cons of the program
Pros:
1. This cardio workout by Tamilie Webb will help you burn calories and lose weight. Throughout the entire session, your heart rate will be in the fat-burning zone.
2. All movements are very simple and accessible. The program resembles dance aerobics in its classical sense.
3. Thanks to cardio exercise, you will improve endurance and the functioning of the cardiovascular system.
4. The program is suitable even for those who have not been involved in fitness before or have had a long break from exercise.
5. You don't need additional equipment, not even dumbbells and a mat.
6. At the end, a 15-minute complex awaits you for the formation of toned thighs and buttocks.
Minuses:
1. The program includes jumps. They are presented in a fairly gentle form, but still the load on the knee joints cannot be avoided.
2. The lesson is suitable only for beginners. If you are not a beginner, we recommend that you watch Jillian Michaels' cardio workouts.
3. Those who do not like dance choreography, even in a simplified form, will not like the lesson.
httpv://www.youtube.com/watch?v=embed/T662MMKMPHs
Review of the Cardio Blast program by Tamilee Webb:
Personal experience “You don’t need to put limits on me”: I have lived without one arm since childhood
After school, I was faced with the question of choosing a profession and a university. At the beginning of the eleventh grade, I decided to enter the Mukhinsky School, because I had been drawing all my life and graduated from art school. The third disability group did not help me get into a budget place allocated for people with disabilities, and for a regular budget place I was missing a couple of points. My family is not very rich, so I decided to try again in a year. During this time, I got a job as an administrator, went to courses and private teachers every day to prepare for admission. This year was very important for self-acceptance: I began to communicate with people who implement their own projects, are creative and do not think about the opinions of others. I worked in different positions and understood that I had no restrictions in my professions - I could do anything. Previously, when applying for a job, I kept silent about the fact that I had no hand, and waited until the bosses began to respect me as an employee. As a rule, when they found out about the disability, they didn’t say anything - I only remember one time when the boss yelled at me because of it.
The next year I entered the budget department and continued to work in my friends’ clothing store. They sold items from Russian designers, and I realized that I also wanted to make clothes - later I launched my own brand of clothing and accessories, Total Kryuk. While developing it, I am convinced every day that I can do anything. Total Kryuk's motto is “One right one”; We printed this slogan on the right sleeve of the sweatshirts. Customers often ask us about its meaning and we always tell them my story. I don't want to call myself special, but if my example can motivate someone, that's the most important thing I can give to people.
I have no difficulties in my work. I can't play the guitar, I can't tie my hair straight, but I can draw, drive a manual car, swim, sew clothes, work on the computer, cook - basically, do almost everything that other people do. I don't have one arm, but I have a lot of ambitions. Thanks to that year after the eleventh grade, I was able to understand what I really needed.
I can’t say that I got rid of all my complexes, but I work on it every day. By my example, I want to show that nothing can stop you from being happy and doing what you truly enjoy. By developing my brand and telling people about myself, I am convinced that some people still react to those who are different from them adequately, with respect and understanding. So I encourage everyone to be kind to each other and remember that the people who are meant to be there will love you no matter the circumstances.
Photos: Dmitry Skobelev
Contraindications for bums ABS
When exercising with weights, you should always remember about the technique of doing the exercises so that the workouts are not traumatic. For beginners who have not done exercises with dumbbells before, it is better to work with a trainer for the first time or carefully study the typical mistakes on your own.
Contraindications to bums ABS are as follows:
- heart diseases;
- asthma;
- hypertension;
- severe stage of arthritis;
- spinal injuries;
- bad feeling.
You can add strength training to your sports program only after consulting your doctor if:
- pregnancy;
- problems with the thyroid gland;
- scoliosis;
- osteochondrosis.
Girls can exercise during menstrual periods, but only if they feel good and there are no sharp or severe pains.
Review of 7 1000 calorie workouts from FitForceFX
Killer Fat Burn & Muscle Sculpt 1000 Calorie: HIIT & Strength Max#1 (75 minutes)
This 1000 calorie workout has three parts. In the first part, you will alternate between Tabata intervals and a series of strength exercises. The second part consists of alternating kickboxing exercises and intense plyometric exercises. The third part includes strength exercises with dumbbells for the upper and lower body. You will need dumbbells, as well as a medicine ball and a chair/step for a couple of exercises.
https://youtube.com/watch?v=v8X2LPOD8jM
1000 Calorie Workout: Train Insane HIIT & Strength Max#2 (65 minutes)
This 1,000 calorie HIIT workout also has three parts. In the first HIIT part, you will alternate between kickboxing and plyometric exercises. In the second part - strength exercises for the muscles of the whole body. The third part alternates Tabata intervals and strength exercises. From the equipment you will need dumbbells, as well as gliding disks and a chair/step for a couple of exercises.
https://youtube.com/watch?v=AQxpdqTcHJY
1000 Calorie Bodyweight Workout Tabata Massacre (65 minutes)
In this workout you do not need dumbbells, the exercises are done with your own body weight. The complex consists of four tabata segments. In each segment you will find 4 Tabata cycles of 8 approaches. Exercises in each Tabata cycle are alternated in pairs. At the end of the program, the trainer has prepared a 12-minute intensive abdominal segment for you. Several exercises use a chair, gliding discs, and a medicine ball.
Cardio Kickboxing & HIIT Intervals: 1000 Calorie No Equipment (60 minutes)
This 1,000 calorie program alternates between kickboxing, strength training and cardio exercises. The workout consists of four parts. In the first part, you will alternate between kickboxing exercises and plyometric exercises. The second part contains 4 Tabata cycles based on kickboxing exercises. The third part includes combined kickboxing exercises, which are performed according to the 50/10 scheme. In the fourth part - alternating kickboxing exercises and strength exercises according to the 40/30 scheme. No inventory needed.
https://youtube.com/watch?v=9DxMUnpqbTE
Killer 1000 Calorie High Intensity Workout Challenge (65 minutes)
This 1000 calorie workout also has four parts. In the first part you will find an intense HIIT load based on the pyramid principle. The second part contains two Tabata cycles (cardio and strength). The third part is a HIIT Burnout Combat based on intense cardio and martial arts exercises. And the program will end with a segment on the press - Ab Burnout. For this workout, you only need dumbbells.
1000 Calorie Workout At Home - Killer Mashup #1 (52 minutes)
This program from the Killer Mashup series consists of three parts: HIIT Workout (alternating between intense exercises and kickboxing exercises), Tabata Workout (4 Tabata cycles with 2 exercises in each cycle), Strength Series (15 strength exercises for 1 minute each exercise ). For this workout you will need dumbbells, a chair/step for a couple of exercises, and a medicine ball.
Holiday Damage Control Workout: 1000 Calorie Killer Mashup #2 (70 minutes)
This is the second workout in the Killer Mashup series and is similar in structure to the previous program. The video consists of four parts: HIIT Workout (alternating intense exercises and kickboxing exercises), Strength Series (15 strength exercises, 1 minute per exercise), Tabata Workout (4 Tabata cycles with 2 exercises in each cycle), Strength Series ( exercises according to the scheme 50 seconds work / 10 seconds rest). You'll need dumbbells for this workout, as well as a chair/step and gliding discs for a couple of exercises.
https://youtube.com/watch?v=5YrN1SCVats
On the FitForceFX channel you will find more than 20 workouts from the 1000 calorie series, we reviewed only some of them. See all programs in this playlist.
- Top 10 Walking Workout Videos for Beginners
- FitnessBlender's Top 12 Cardio Workouts That Focus on Your Abs
- 11 Intense HIIT Workouts from Mike Donavanik
Results
As you can see, there is no easy way to remove thigh fat. It is an amalgamation of many habit changes made over time, not a quick fix. Although changing the shape of your hips can be a challenge, it can be solved with hard training, a good diet and regular exercise. By following this guide, slender legs can be within your reach!
When it comes to fat loss, to remove excess fat throughout the body and toned thighs, there is nothing better than a good diet and training. What do you want to change? And if you have achieved amazing changes, can you share some tips for achieving a successful outcome? Let us know in the comments below!
Description of cardio training from Suzanne Bowen
Suzanne Bowen, who has become the author of a number of effective programs based on Pilates and ballet, has developed a cardio complex for fat burning and weight loss. Her workouts combine interval aerobics and functional exercises to strengthen muscles. You will exercise at an increased heart rate, which means you will burn calories and fat. Suzanne offers a low-impact workout, so you don't have to worry about injury or discomfort while exercising.
The Cardio Fat Burn complex includes the following segments:
- Warm Up (3 minutes): warm-up workout.
- Extreme Cardio Fat Burn (26 minutes): Interval fat-burning cardio workout.
- Cardio Sculpt (17 minutes): workout to tone muscles and sculpt the body.
- Cardio Core (17 minutes): a set of exercises for the core muscles.
- Cool Down Stretch (12 minutes): Post-workout stretch.
You can alternate segments with each other, or you can complete the entire program for 75 minutes. For training, you only need a pair of light dumbbells (from 1 kg), a mat and a stable chair. The program contains light jumps, but they assume a soft “impactless” landing.
The complex is accessible in complexity and is suitable for both beginners and experienced practitioners. Together with the trainer, two girls demonstrate the exercises: one of them shows an easy modification of the exercises, the other a complex one. Suzanne demonstrates a modification of medium complexity. In accordance with this, you can choose the most optimal load for yourself.
