ᐉ beauty in 10 minutes. complex beautiful slim body (abs, thighs, arms, buttocks, stomach) with Cindy Whitmarsh. video lessons of fitness, yoga, Pilates

The incredible Cindy Whitmarsh and her workouts

Every woman at least once in her life has thought about the presence of extra centimeters on her waist and hips. Unfortunately, in the modern world it is very difficult to maintain a healthy lifestyle. Constant stress and a variety of quick, inexpensive, but very harmful dishes that can be prepared in a hurry have a very unpleasant effect on the figure and the condition of the entire body as a whole.

Benefits of home workouts

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.

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.

Cindy Whitmarsh

She is a true American star in the fitness and nutrition industry. The famous Cindy Whitmarsh, by her own example, helps people achieve colossal results and achieve victory over themselves.

She has become a real fitness guru for people all over the world. Being the author of two books on fitness and one cookbook, the girl also developed her own effective workouts, which she released in DVD format.

Cindy Wee

An effective set of exercises includes 6 sections, each lasting 10 minutes. Each section focuses on a specific muscle group and includes stretching. If you wish, you can choose any of the sections and start studying.

For example, if you are concerned about your buttocks and stomach, then you can choose 2 sections and spend only 20 minutes on your workout. And then gradually add the sections you like.

So, the complex includes:

Exercises for the hips. This set of exercises will help the fair sex work on the most problematic part of the body. With regular practice, changes will not keep you waiting.
Exercises for the buttocks. Every woman dreams of an elastic and toned butt. This will be possible with just 10 minutes of exercise a day.
Leg exercises. Slender legs are the adornment of every woman. If you are embarrassed by the condition of your legs, then this set of exercises is for you.
Hand exercises. Stock up on dumbbells, a mat and go ahead. Effective hand exercises will keep you from getting bored.
Stretching. Do you want to be flexible and relaxed? Then this 10-minute is for you.
Abdominal exercises. Flat stomach, wasp waist, cubes. All this can be achieved in a short time

You can spend just 10 minutes a day and get a lot of pleasure from the work done. This most popular training program from Cindy Wee will be a real breakthrough in the fight against excess weight.

Opinions of program buyers

The author's project by Cindy Whitmarsh, reviews of which make one believe in the effectiveness of the program, has been circulating on the Internet for a long time.

Busy women and young mothers do not have time to share positive results after regular workouts, which do not take up such a catastrophically necessary time.

After all, it’s not difficult to devote just 10 minutes of time to your body. And there are quite a lot of people who want to give their figure a sophisticated, toned look. Also, buyers of the training complex note that in just a few months they got their body in order and lost extra pounds.

Trust Cindy Whitmarsh's 10-Minute Beauty program, and in a few months you won't recognize your body.

Contraindications

The “Beauty in 10 Minutes” complex from Cindy Whitmarsh, like all other programs that include physical activity, has some contraindications for use.

You should not engage in this fitness program in the following cases:

injuries, fractures;
if a person suffers from high blood pressure, diseases of the cardiovascular system;
when a person has kidney or liver failure;
if a person has varicose veins;
for other serious diseases.

This complex is not recommended for people with serious problems with the musculoskeletal system.

The “Beauty in 10 Minutes” fitness complex from American athlete Cindy Whitmarsh is a set of ideal strength exercises for strengthening muscle tissue in problem areas, designed for those who are just starting to engage in sports training. This fitness complex will help you bring your dream of having a slim figure closer.

Short but effective sessions are the optimal solution for people who have just started fitness training, as well as those who want to lose extra pounds. And by doing exercises for a longer period of time, you can acquire athletic forms. In addition, the program increases vital energy, makes a person healthier, more cheerful and simply happy.

Author: Tumanova Natalia

Article design: Mila Friedan

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.

In addition, such short-term workouts are ideal for everyone as morning exercises. After all, it is morning exercises that can give our body energy for the whole long day, while practically not causing fatigue from the exercises performed.

What is

Carbohydrates

Carbohydrates provide the body with energy. On low-carb diets, due to their apparent lack of carbohydrates, people feel tired, irritable and lacking energy. Therefore, they are very important for the body; in combination with proteins, they form compounds, enzymes and hormones necessary for normal functioning.

Simple carbohydrates are foods that contain sugar. The body spends less time processing and assimilating, so the feeling of fullness quickly passes and you want to snack again.

It’s easier to walk past such shelves in a supermarket than to buy candy bars and sweets with a lot of sugar, and then try to lose weight

Sources: sweet baked goods, candy, snacks, sweet fruits, carbonated drinks, baked goods, honey and sugar.

Complex carbohydrates aid digestion and keep you feeling full for a long time. They gradually and evenly increase the level of glucose in the bloodstream, increasing gradually and better saturating the body with energy.

Porridges and cereals are an excellent option for saturating the body with complex carbohydrates.

Sources: legumes, cereals and solid pasta, vegetables, grains and cereals.

Cellulose

Essentially these are complex carbohydrates. Fiber improves the digestion process, stimulates peristalsis, and increases the speed of food passage through the gastrointestinal tract.

Try to include more fresh vegetables in your diet and keep them on hand to provide your body with fiber.

Sources: fresh vegetables, fruits, herbs, bran.

Animal and plant proteins

Protein is a necessary building material for the construction and restoration of body cells. Participate in metabolic processes. The body’s own protein reserves are practically absent and we only get it from food, so protein products are an integral part of the daily diet.

Sources: chicken and turkey breast, white fish, red fish, seafood, eggs, cottage cheese, lentils, legumes, seaweed.

Fats

One of the most powerful sources of energy. The standard opinion about fats is negative - they are considered the enemies of a slim figure, but in small quantities, unsaturated fatty acids are necessary for the body and its normal functioning.

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";
crab
plank jumps with legs spread;
plank jumps;
"bike";
“bicycle” with outstretched legs;
bar;
side bar;
turns with lunges.

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.

Buttocks

The goal of gymnastics for this problem area is to strengthen the muscles and improve the overall figure. It is wrong to believe that to form elastic buttocks, it is enough to do only squats.

Although it is squats that are considered the most suitable exercises that give the maximum effect. It is worth noting that there are many other fitness exercises that can strengthen your buttocks and legs.

To make your legs slim, you need to exercise constantly. In this case, the daily diet should be balanced with a reduced calorie intake. If there is a need to preserve or restore the butt and thighs to a normal appearance, you should exclude fatty and flour products and sweets from food.

An important point in obtaining a positive effect is the precise technique of performing the fitness program.

If you do the movements incorrectly, you may not achieve the desired effect, or even get injured.

To effectively work the target muscles of a given area of the body, you need to do at least 3-4 approaches, performing a separate movement. Repeats must be done until a slight tingling sensation appears in the muscles.

It is preferable to have at least 15 repetitions. Better yet, do one movement up to 30 times during one approach. To achieve maximum effect, it is recommended to perform a similar list of exercises at least 2-3 times throughout the week.

List of exercises:

1. Spreading the hips while lying down.

When performing movements, the muscles of the buttocks and the back of the thigh work. To get the most out of this movement, it is recommended to lower your body onto your forearms. You need to hold dumbbells under your knees. When the leg returns to its original position, it should be bent and pulled closer to the chest. Thus, the effect of exercise increases.

2. Hip abduction to the side in a kneeling position.

The buttocks and outer thighs take part in the work. Your arms can be slightly bent at the elbows. Having reached the top point, you need to stay in this position for 3 seconds, thus increasing the effect of the exercise.

3. Taking the legs to the sides in turn.

An excellent movement for strengthening the gluteal muscles. Make semicircular swings with your legs, first in one direction, then in the other. In this case, the muscle tissue of the buttocks works most efficiently.

4. Bridge with pelvic lift.

The use of this technique has an excellent effect on eliminating fatty tissue in the buttocks area. Works the biceps and the back of the thigh. The efficiency of movements will increase if you place your feet on your toes and put some weight on your lower abdomen.

5. Bridge using one leg.

This version of the bridge involves raising one leg in turn, then the other. To increase the effectiveness of the exercise, the supporting leg should be raised on its toe.

BETTER than squats: 8 SUPER exercises for the buttocks

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

Cindy Wee

If the goal of the training was to get rid of extra pounds in a short time, then fat-burning training will come to everyone’s aid, which was also developed by Cindy Whitmarsh for fitness classes both in the gym and at home.

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.

Of course, the program of this cardio training is quite intense in its load, but this is precisely what allows trainees to achieve high-quality results in a very short time of training.

The training complex itself is designed for 42 minutes and consists of several parts, each of which is quite strictly limited in time:

Warm-up (lasts no more than three minutes), during which the body warms up and prepares for further stress.
A cardio phase (lasting six minutes) that includes power squats and jumping jacks (aerobic exercises designed to increase your heart rate).
Shoulder Exercises (takes three minutes) to do shoulder strength exercises to give you some rest before the next 5 minutes of aerobic activity.
And again, running and jumping (lasting five minutes), which will make your heart rate rise to the maximum allowable level.
Biceps (these exercises take no more than two minutes). Helps strengthen the arm muscles in general and the biceps in particular.
A combination of strength training and cardio (ten minutes).
Strength exercises (duration eight minutes) - include toning and strengthening exercises for the abs, arms and legs.
Stretching (four minutes). At the end of the workout, after the load on the muscles, stretching awaits them.

This program itself is quite difficult and is not very suitable for beginners. But at the same time, the exercises themselves in the video course are demonstrated in three versions: complex, medium and simple, so everyone has the opportunity to choose the optimal training mode and load intensity.

Main differences

Body sculpt strength training is carried out in an aerobic style with a predominant athletic direction. The name speaks for itself - as a result of the exercises, a sculpted body is sculpted, while the load on certain muscle groups is independently regulated, which allows a person to be the “architect” of his own figure.

Body sculpt differs from other types of similar training in that it puts stress not only on the lower, but also on the upper part of the body, while the use of special devices contributes to a good development of the entire muscular frame. In addition, this type of strength fitness is considered universal, since it involves individual selection of the level of difficulty, number of approaches, weight of weights depending on physical condition, strength, and endurance.

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.

The benefits of morning exercises

Morning exercise for 10 minutes is the minimum of your time, and the maximum benefit for well-being and activity. If you haven't done exercises before, it will be difficult for you to get into the mood for it at first. In order to develop a correct and useful habit, twenty-one days are enough for us, and the body itself will require a morning warm-up. The benefits of light exercise in the morning are as follows:

Cheerfulness and energy. Even with minimal physical impact on the body, it wakes up much faster, blood circulation improves, and the body is actively saturated with oxygen. At the same time, you will receive maximum energy, which will ensure good health and excellent performance. Just ten minutes of charging will be a great start to an active and productive day.
Good mood and positive. Morning exercises do not involve intense exercise that will make you tired. This is just a light workout to warm up your muscles and work out your joints. In the process of doing this, the body produces joy hormones, endorphins, which help improve your mood and recharge yourself with positivity for the whole day ahead.
Improved physical fitness. Exercising in the morning launches metabolism and enhances it, which promotes active fat burning and weight loss. As a result, the muscles become stronger, the body tightens, and becomes slimmer. And all this in ten minutes a day.
Strength of will. How I want to soak in bed for at least a few more minutes! But to charge you need to get up 10 minutes earlier than usual. By developing this habit, you will improve your willpower and learn to overcome yourself, and then physical activity will become even more enjoyable.
Strengthening the immune system. Morning exercises help strengthen the body's protective function and give it the opportunity to resist a number of diseases. As a result, the body is saturated with oxygen, all its organs are fully supplied with blood. All this improves not only physical, but also mental activity, in particular, concentration and concentration.
Fighting insomnia. Morning exercise for 10 minutes is the best way to normalize your daily routine, which is the key to proper and complete sleep.

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

Ultra fat burning workout part 2 with cindy whitmarsh

As you know, for effective weight loss you need to engage in regular aerobic exercise. Cindy has developed an intense workout for burning fat - Less is More Cardio Workout. It is based on popular cardio exercises that are performed at an interval pace. Thanks to this program, you can lose weight, reduce body size and improve the contours of your figure.

The aerobic complex lasts 30 minutes. The trainer uses exercises from kickboxing, plyometric jumps, and running in place.

The lesson takes place without stops or breaks, and intervals are achieved by alternating more intense and less intense exercises. The training can be divided into 3 segments.

Each segment includes several cardio exercises that alternate with each other.

https://youtube.com/watch?v=uGV65NGaxTU

For a cardio workout with Cindy Whitmarsh, you don't need any additional equipment. Some movements are quite traumatic, so be sure to wear sneakers.

The program is suitable for intermediate and advanced levels. This complex can be called preparatory for the famous extreme workout with Jillian Michaels: Speed up your metabolism.

It is longer (45 minutes), but the approach in these programs is similar.

Cindy offers many classes to strengthen muscles and work on problem areas: say, Beauty in 10 Minutes or Total Body Sculpt.

Just in addition to them, Less is More Cardio training is perfect: by alternating functional and aerobic exercise, you will burn fat and improve body contour.

For example, do a muscle strengthening program 3 times a week and a cardio workout 3 times a week. By following this plan, within a month you will notice body elasticity and a decrease in volume.

How to achieve results in a week

When starting to perform exercises, you need to understand that the results will not be visible immediately. Switching to proper nutrition will help speed up the weight loss process. Preference should be given to protein foods and vegetables. Fasting during intense physical activity is prohibited. This will cause stress to the body, so combining low-calorie diets and exercise is undesirable.

To get quick results, you can reduce the amount of carbohydrates and fats entering the body for a week. You should be prepared for the fact that when you return to a standard diet, even if you continue training at first, the weight may begin to rise. Over time, metabolism will normalize and body weight will begin to decrease.

You can also speed up the process of getting rid of fat deposits in the thighs by combining training, diet, body wraps, anti-cellulite or lymphatic drainage massage. With an integrated approach, you can get rid of several centimeters in the first week.

Sports for weight loss (personal experience)

Girls, there is another topic for a post with the tag “personal experience”, namely

SPORTS FOR WEIGHT LOSS.

So, I’ll list point by point what I tried. I love variety, so I change my workouts often (sometimes I have to skip them, unfortunately). By the way, all videos are from 20 to 50 minutes maximum. This is the time that I can realistically find during my son’s nap.

Of those workouts that you want to say something about, that’s it. If I remember anything, I'll update the post. I also tried callanetics, but it didn’t work for me at all, I couldn’t finish a single workout, I don’t even know why, that’s why I’m not writing a review.

I think my experience will not end there, I will try again! If you have any questions, always welcome!

As for the results - girls, it is very difficult to say what results this or that workout gives, especially if you are overweight more than 10 kg, BUT - any physical activity gives results, especially in combination with proper nutrition and cosmetic procedures!

Look for the workout that suits you personally, that you enjoy, and then the result will be stunning.

Pros and cons of the program

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.

https://youtube.com/watch?v=videoseries

1. The program offers both aerobic and functional exercise. You will lose weight, reduce your body fat percentage and make your body more elastic.

2. With this workout by Cindy Whitmarsh, you can burn about 400 calories in a 50-minute session. Lose weight and strengthen muscles at the same time.

3. For this activity you will not need any additional equipment, not even dumbbells.

4. All the exercises that Cindy uses in her program are extremely simple, understandable and effective. With them you can improve your shape and remove flabby areas.

5. The workout is suitable for almost any level of training. Beginners, if necessary, can periodically slow down the pace, moving to a walk.

1. A large number of jumps and squats put stress on the knee joints. Be extremely careful when practicing, follow the technique of doing the exercises.

2. The workout is single, so without alternating with other programs it can quickly get boring.

Cindy Whitmarsh's full-body workout will help you achieve beautiful buttocks, firm thighs and a flat stomach. If you are looking for a complete fat burning program, then Fat Blasting Bootcamp is what you need.

About Jillian Michaels – One Week Shred

One Week Shred is a comprehensive program designed to burn fat, boost your metabolism, and strengthen your muscles. It is designed for one week, and in addition to the workout, it includes a nutrition plan from Jillian Michaels. If you want to get quick results and lose weight in just a week, we recommend One Week Shred classes.

Attention, the program is not suitable for beginners in fitness or those who are contraindicated for intense training

Who is this program perfect for:

For those who want to lose weight and strengthen muscles in just a week.
For those who want to give a sharp boost to the body and overcome the plateau stage.
For those who have followed Gillian's other workouts and want to try her new program.
For those who want to speed up their metabolism and improve their fitness results.

The course includes 2 workouts: strength and aerobic. Each of them lasts about 35 minutes, and the load in them will be very significant. Jillian recommends doing strength training in the morning and aerobic training in the evening. This exercise regimen will force your metabolism to work at its limit. After strength training throughout the day, the body will continue to burn fat, and in the evening you will also add cardio exercise, dealing an additional blow to excess weight. This double “attack” will give stunning results for your body.

However, many trainees simply do not have time to exercise in the morning, so it is permissible to complete the entire program in the evening. But firstly, it will be less effective. And secondly, it is physically much more difficult: not everyone will be able to study with Jillian Michaels for more than an hour. But if you want to achieve super results in a week, you will have to work hard.

Jillian uses traditional exercises in the program, many of which you will recognize from her other workouts. To perform the power part, you will need dumbbells weighing from 1-1.5 kg. All exercises are designed to strengthen every muscle in your body. The cardio class includes sprinting, running with knees up, jumping exercises, and one-arm burpees. The aerobic part is so good that you can take note of it for the future as a separate cardio training.

Pros of the One Week Shred program:

Gillian offers a competent combination of loads: the first 35 minutes you do strength training, the second 35 minutes - aerobic training.
The intensity of the class will help you get into great shape in just a week.
The program comes with a nutrition plan created by Gillian. The menu is laid out by day and recipes are provided.
Many of the exercises have already been found in other Gillian programs. But for this week-long course, the trainer selected only the most effective exercises, because results need to be achieved in a short time.
The program is also suitable for those who are not looking for quick results. Just follow your workouts regularly, alternating between aerobic and strength training from day to day.
Finally, there is a worthy answer to the “Speed Up Your Metabolism” cardio training. The aerobic portion of the One Week Shred course can easily become a quality workout in its own right.

Cons of One Week Shred:

The training is not suitable for beginners in fitness, it is very rich and intense. We advise you to familiarize yourself with Jillian Michaels' programs for beginners.
There is a lot of jumping in the aerobic part, so do it only in sneakers. Otherwise, your knee joints may become sore.
There is no Russian voice acting for the program; you will have to follow the instructions of the trainer in English.

Review of the One week shred program with Jillian Michaels:

Let's start with a warm-up

Regardless of the chosen set of exercises, each workout should begin with a warm-up. With its help, you can prepare joints and muscles for stress.

Recommended duration: 7–10 minutes:

You can start your warm-up by walking around the room or standing still. There is no need to hold your arms straight, they should be bent and move in rhythm with the movements.
To develop the hip and knee joints, it is recommended to raise your legs, bending them at right angles at the knees. You need to repeat the movement 30–45 times for each leg.
Jumping with arms raised. To warm up your muscles, you need to jump for 30–60 seconds.
Squats. At the same time, your arms are extended forward, your feet are shoulder-width apart. You need to do 10 squats.

After completing the warm-up, you can begin performing the selected set of exercises.

Memo

70% of success in losing weight depends on proper and healthy nutrition.
Do not be tempted to go on a short-term crash diet - its consequences can greatly harm the body and metabolism
Keep in mind the proportion of BZHU and the approximate calorie content of your diet
Choose any type and direction in sports, the main thing is not to sit still and be active
Write down a clear goal, clearly imagine yourself in the body you dream of, and let this image accompany and spur you on all the way.

Losing weight seems difficult when you don’t know which way to approach it and where to start. In fact, everything is simple. Do you want to get rid of excess weight without exhausting workouts, nerves and tension?

How to train

You can achieve the desired result from performing a set of exercises if:

exercise regularly: experts advise spending 45–60 minutes training three times a week;
calculate the load so that breathing intensifies and the number of heart contractions is 110–115 beats/min;
control nutrition: the last meal before training should be 2 hours before; after intense exercise, it is not recommended to eat immediately.

When performing each exercise, you need to monitor your posture and breathing. If you do them incorrectly, there will be no results from the classes. Improper execution can also cause injury.

Training rules

If you systematically do strength training, practice bodyflex, yoga, or just jogging in the morning, your body will become much slimmer and fitter. But it’s not just the external component that should encourage you to train on the gym or at home.

In order for exercises to strengthen and tighten the muscles in the hips and butt to bring noticeable results, it is important to train them according to the rules, taking into account simple recommendations and practical tips:

exercise three times a week, preferably every other day, because the body needs time to recover;
start any training with a warm-up, the final stage of the training should be stretching or a cool-down;
between approaches, be sure to devote 1-2 minutes to rest, give time to recuperate;
combine static exercises and aerobic exercise, only this scheme promotes increased fat burning and muscle building;
watch your breathing, correct inhalations and exhalations will saturate the blood with oxygen, which will speed up the fat burning process;
hone the technique of doing the exercises, even the best exercises will be useless if done incorrectly;
start simple and increase the load gradually as your body adapts;
review your diet; the menu should be based on proteins and complex carbohydrates;
choose comfortable clothes made from natural fabrics that will not hinder your movements.

It is very important to train constantly and not take long breaks. Be patient and self-confident

Choose rhythmic music for your practice. And always exercise in a good mood.

exercise three times a week, preferably every other day, because the body needs time to recover;
start any training with a warm-up, the final stage of the training should be stretching or a cool-down;
between approaches, be sure to devote 1-2 minutes to rest, give time to recuperate;
combine static exercises and aerobic exercise, only this scheme promotes increased fat burning and muscle building;
watch your breathing, correct inhalations and exhalations will saturate the blood with oxygen, which will speed up the fat burning process;
hone the technique of doing the exercises, even the best exercises will be useless if done incorrectly;
start simple and increase the load gradually as your body adapts;
review your diet; the menu should be based on proteins and complex carbohydrates;
choose comfortable clothes made from natural fabrics that will not hinder your movements.

It is very important to train constantly and not take long breaks. Be patient and self-confident

Choose rhythmic music for your practice. And always exercise in a good mood.

We all want to have a slim and beautiful body. Why not set up a fitness club at home? Instructor Cindy Wee will show, teach and encourage you during class.

The presented set of exercises consists of 5 videos, each of which is designed to work on a specific problem area:

abs, thighs, buttocks, arms and shoulders.
Stretching exercises are offered as a bonus and are best performed at the end of the workout.

Each video is 10 minutes long. Even if you are a very busy person, you can probably find such time to work out at least one muscle group. If desired, you can perform the entire complex completely.

All the exercises included in it are quite simple and designed for beginners. However, they are very effective. Practice regularly and you will be simply doomed to success.

In this article you see several videos. The first video is the film itself, consisting of 5 parts, each of which is dedicated to working with separate areas of your body. Each part lasts approximately 10 minutes, which is why the film is called “Beauty in 10 Minutes.” The following videos are the same film, for convenience, divided into 5 parts.

Having made your body beautiful, slim and sexy, you will always and everywhere feel confident.