Tag Archives: The Bombshell Workout

Jessica Biel’s Exercise

No time like the present to get in shape and build up some type of endurance lol! easter weekend took me out so i decided to start this monday off on the old blog healthy with a workout plan of one of my fav celeb fitneses inspirations: Jessica Biel or Mrs Timberlake. Jessica Biel is always looking toned and healthy. Now I know why. In addition to eating well here’s what Jessica workout is like courtesy of her trainer Jason Walsh and Us weekly mag.

Jessica Biel’s Workout 

Jason recommends a 30 minute interval-training regimen, four days a week.

Monday and Friday
Warm-up: Light cardio on the treadmill, bike or elliptical. (5 minutes)
Circuit work: Alternate 10 reps each of 2 strength-training moves (choose from walking lunges, bent-over dumb bell rows, squat to press, plank, hanging leg lifts and back extensions) with one minute of moderate cardio; repeat three times. Alternate one minute of cardio with another two exercises; repeat three times. Alternate one minute of cardio with last two exercises; repeat three times. Beginners use 5 – 10 pound weights; veterans, 15-20 pounds 18 minutes.
Intense Cardio: Alternate one minute of high speed (3.5 to 5 mph on a treadmill) at moderate resistance (an incline of 3 -5) with one minute of low speed (2.5 mph) at low resistance (incline of 1 or 2). Repeat set three times. Six minutes.
Cool down: Low speed walk. one minute

Tuesday and Thursday
Same as above, but substitute strength training moves: Squat jumps, pushups, sit-ups, wide-grip lat pull downs, side bridges, side bridges and crunches on the fitness ball.

Wednesday
Rest

Saturday and Sunday
45 minutes of your favorite sport.

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Minka Kelly’s Exercise Routine

So in an effort to promote the Bombshell2013 year of health and wholeness…here is one of my fitness inspirations Minka Kelly and her workout routine. which i will be trying this weekend. P.S. i decided to join a gym again. i need a class and with the weather being so temperamental i think a controlled environment is just what i need!

Minka Kelly’s Workout care of SELF magazine

Twister: Works shoulders, abs, butt, legs Stand with feet hip-width apart, a 5-pound dumbbell in each hand at shoulder height, palms forward. Squat, then return to standing, as you pivot left foot so torso twists to right and extend arms overhead (as shown). Repeat on opposite side for 1 rep. Do 6 to 10 reps.

Dig Dipper: Works butt, legs Stand with feet hip-width apart, a weight in each hand at sides throughout. Step right leg back and to left, coming into a deep squat (as shown). Return to start. Repeat on the opposite side for 1 rep. Do 10 to 12 reps.

All over toner: Works shoulders, abs, butt, legs Stand with feet hip-width apart, a weight in each hand at sides. Raise weights out to sides at shoulder height as you step left leg back into a reverse lunge (as shown). Return to start. Repeat on opposite leg for 1 rep. Do 12 reps.

Ballsy Bicycle: Works abs, obliques Lie faceup, holding a 3- to 6-pound medicine ball at chest. Lift shoulder blades and legs about 6 inches off floor, then bring left knee toward chest and twist torso toward left knee (as shown). Switch sides, twisting torso to bent right knee, for 1 rep. Continue alternating in a pedaling motion. Do 12 reps.

Kelly’s Cardio Plan: Running is Kelly’s fat-burning activity of choice. So she hits the treadmill on her own. Here’s her personal sweat-inducing, heart-pumping interval mix.

1 minute at 5.0
1 minute at 5.5
1 minute at 6.0
1 minute at 6.5
1 minute at 7.0
1 minute at 7.5
1 minute at 8.0
2 minutes at 4.5
Repeat five times.

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The Bombshell Workout

this is what I’m naming my coming exercise and life motivation routine lol! I am one of those people who gets in a habit for about 6 months and then i get tired and quit. so i was very active for about 6months and i noticed a real change in my body but i also didn’t increase my calorie intake as my exercise increased and i toned up and dropped some lbs though i didn’t need or want to. I noticed a change in my body which was awesome but I felt like i got too skinny.  I’m grateful that I haven’t really dealt with weight issues ever mostly because of my metabolism and my eating habits but I do know that as I get older [shhh year 27 is around the corner] I need to incorporate more exercise into my life for the long haul. Here are my goals:

1. to still look like a woman. i like curves and booty and boobs. Don’t want those to go away but would love to tone them up [inspirations: Jessica Biel, Nia Long & Minka Kelly]

2. toned back ,arms and legs [can we say hello to Michelle Obama arms and Carrie Underwood legs.. bombshell results = YES]

3. Stamina/Energy and Strength | i want to run up stairs or go for a jog or a hike and not be out of breathe or get winded too quickly

So will you encourage me as I seek to pursue a BOMBSHELL lifestyle [exercise routine] and will share results as I go [i.e. cool recipes, gym & class reviews & fun outings]

photo and video credit: Nike ‘Make Yourself’ campaign

 

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