This non-stop total body circuit is designed to work your entire body in a short amount of time. Try this routine on strength days when you are pressed for time or before your cardio workout to sculpt and slim from head to toe.
Level: All
Equipment: One set of moderate dumbbells (I’m using 10 lbs, will vary with your fitness level)
Intensity: Moderate to High, Low Impact
Boost your metabolism and burn fat while you sculpt the muscles in your arms, shoulders, upper back, abs, waist, back, hips, thighs, quadriceps, glutes, butt, calves, core and more.
Full Body Fat Burning Workout | Total Body Toned 25 Minute Home Exercise With Dumbbells
Squats
Side Squats
Upper Back Rows
Hip Extensions
Rear Lunges
Squat to Overhead Shoulder Press
Stiff Legged Deadlifts
Rear Lunges
Front Dumbbell Raise
Split Stance Lunge and Single Arm Row
Biceps Curls with Hip Abduction
Skier Swing
Triceps Extension
Bicycle Chest Press
Dumbbell Plank
Plank Elbow to Knee Crunch
Child’s Pose
Upward Facing Dog
Kneeling Lunge, Hip Flexor Stretch
Back Extension
Side Stretch
Upper Back Stretch
Do you have 25 minutes to improve your heath and wellness? Yes, You Do! No Excuses, Just do it! Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three.
Every once in a while I stop and ask myself “Laura, why are you doing what you are doing?” I made a decision about 6 months ago to stop doing things for the wrong reasons. I decided that if something is not bringing joy in my life I need to stop doing it. I can’t say that in the last 6 months I have always followed that decision, but I have tried to keep a check on my motives.
Proverbs 16:2 All the ways of a man are clean in his own sight, But the LORD weighs the motives.
Psalm 139:1 O LORD, You have searched me and known me.
Jeremiah 12:3 But You know me, O LORD; You see me; And You examine my heart’s attitude toward You.
Jeremiah 17:10 I, the LORD, search the heart, I test the mind, Even to give to each man according to his ways, According to the results of his deeds.
“Why are you doing what you are doing?”
After making some changes, I have had more peace in the last few months than I have had in a long time. I will continue to ask myself “Why are you doing what you are doing?” and I will also continue to answer myself honestly. Sometimes being honest with ourselves about our motives is one of the hardest parts.
There have been times that social media has been more of a drain on me than an enjoyment, so I have chosen to distance myself from it. There have been people in my life that have been more of a drain on me emotionally than an enjoyment, so I distanced myself from them. The choice isn’t always permanent, but sometimes a bit of separation gives a chance to get things back into proper perspective.
Instead of letting others determine what we do, what we wear, how we decorate our houses, where we choose to go, we need to make choices for ourselves. We should only be trying to make right choices for ourselves and the people and things that are truly important to us.
Saying yes all the time won’t make me Wonder Woman. It will make me a worn-out woman.
I am not talking about becoming self-centered, I am talking about becoming secure in yourself and making choices for yourself, not because of what other people want or what “they” will think.**
I heard this song the other day and the message of it really made me think. It is so similar to what I have been pondering the last few months. What really matters is that when I am alone with myself, do I like the person that I am on the inside?!
Try by Colbie Caillat
Put your make-up on
Get your nails done
Curl your hair
Run the extra mile
Keep it slim so they like you, do they like you?
Get your sexy on
Don’t be shy, girl
Take it off
This is what you want, to belong, so they like you
Do you like you?
You don’t have to try so hard
You don’t have to, give it all away
You just have to get up, get up, get up, get up
You don’t have to change a single thing
You don’t have to try, try, try, try
You don’t have to try, try, try, try
You don’t have to try, try, try, try
You don’t have to try
You don’t have to try
Mm, mm
Get your shopping on, at the mall, max your credit cards
You don’t have to choose, buy it all, so they like you
Do they like you?
Wait a second, Why, should you care, what they think of you When you’re all alone, by yourself, do you like you? Do you like you?
When you’re all alone, by yourself, do you like you?
You don’t have to try so hard
You don’t have to, give it all away
You just have to get up, get up, get up, get up
You don’t have to change a single thing
You don’t have to try so hard
You don’t have to bend until you break
You just have to get up, get up, get up, get up
You don’t have to change a single thing
You don’t have to try, try, try, try
You don’t have to try, try, try, try
You don’t have to try, try, try, try
You don’t have to try
You don’t have to try, try, try, try
You don’t have to try, try, try, try
You don’t have to try, try, try, try
You don’t have to try
You don’t have to try
Mm, mm
You don’t have to try so hard
You don’t have to, give it all away
You just have to get up, get up, get up, get up
You don’t have to change a single thing
You don’t have to try, try, try, try
You don’t have to try, try, try, try
You don’t have to try
You don’t have to try
Take your make-up off
Let your hair down
Take a breath
Look into the mirror, at yourself
Don’t you like you?
‘Cause I like you
**A great book with a lot of great information about a similar topic is The Best Yes by Lysa TerKeurst. She is the president of Proverbs 31 Ministries and the New York Times bestselling author of Uninvited. (Totally not sponsored at all, I just really enjoyed the information in this book.)
You can burn 400 calories in 40 minutes with this no-equipment workout. This workout is no joke, so make sure you are ready to work hard and sweat!
I love POPSUGAR Fitness workouts! They offer fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief!
Do you have 40 minutes to improve your heath and wellness? Yes, You Do! No Excuses, Just do it! Remember to keep proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
You are trying to be a healthier version of yourself! Instead of eating donuts and bagels for breakfast you have been proudly making smoothies instead. Good job! I am proud of you for making a positive change!
You have really been enjoying your healthy morning smoothie, but you expected the weight to just drop off. Why haven’t you seen any changes on the scale? What is going on?!
Here are some reasons why that morning smoothie may not be doing you any favors….
Yes, having a smoothie made solely from a variety of fruits is much healthier than eating a bagel with cream cheese! Keep in mind that even though fruit smoothies do have fiber and nutrients, they still have calories. and are still full of natural sugars.
I cannot even tell you how many times I have filled my blender with all the healthy ingredients that I can think of. Before I knew it, that yummy healthy smoothie has turned into a 650+ calorie breakfast.
Unfortunately, just because a food is nutritious doesn’t mean it’s low in calories. Certain foods such as avocados, dates, nuts, nut butters, whole milk yogurt, and oats can tack on a hundred calories each!
Even fruits like apples, pears, mangoes, cherries, and bananas can quickly add in extra calories. Don’t shy away from these healthy nutrient-rich ingredients — just use a small amount of each.
Making your morning smoothie with all kinds of different fruits could quickly turn your healthy smoothie into a high-calorie meal! Instead pair your fruit with a protein source such as milk, yogurt, protein powder, soft tofu, beans, nuts, or nut butter.
I have learned the hard way that instead of eyeballing and adding all kinds of tasty ingredients, measuring out ingredients is essential!
You will really want to keep the calorie count down especially if you’re pairing your smoothie with something else like a slice of toast or muffin.
Your smoothie should aim to have:
Calories: 300 to 400
Fiber: 5 to 10 grams
Protein: 13 to 20 grams
Carbs: 40 to 55 grams
Healthy fats: 10 to 15 grams
Sugars: 36 grams or less
The protein will give you lasting energy, the carbs give you quick energy, the healthy fats and fiber will keep you full longer. Sticking to this “formula” will help you to make a smoothie that will not only be filling but also help to maintain your blood sugar.
Ok, so you’re thinking thanks for all the info, that doesn’t help me when I am making my morning smoothie…
Here is what you really want to know, how do I make a smoothie that meets all of these requirements?
This is another combo that I make the most often:
2 cups of greens (25 cal),
1 banana (90 cal),
1/4 cup blueberries (20 cal),
1/4 cup mango (50 cal) ,
1/4 avocado (80 cal)
1/2 tablespoon chia seeds: 30 calories or 1 tablespoon flax meal: 40 calories
total 295-300 cal.
I will also add some sort of protein either greek yogurt 100 cal, 1tbs PB 95 cal, or protein powder 130 cal
Here’s the calorie breakdown of other healthy ingredients you might want to add to your smoothie:
This ab workout it literally 6 minutes long! Six minutes!!! You definitely have time for this one! You won’t even have to get down onto the ground. Keep your abs engaged and remember to breathe.
6 Minute Standing Ab Workout: A Great Ab Workout without the Floor
Do you have 6 minutes to improve your heath and wellness? Yes, You Do! No Excuses, Just do it! Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three.
Do you have 3 minutes to improve your heath and wellness? Yes, You Do! No Excuses, Just do it! Remember to keep good form, warm up before, and stretch after you exercise!
You don’t have to go down to the floor to work your abs, and this quick workout proves it. Get ready to work your core while keeping your feet on the floor, all in three minutes!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three.
A great at home walking workout by Lucy Wyndham-Read. She gives really great instructions and information!
“Lose weight with this Indoor Walking Workout that you can do at home, this is a specially designed walking workout for weight loss -it is a low impact workout which makes it suitable for every fitness level so it is a perfect beginners workout and also if you are going through rehab or obese this will be ideal. This is also suitable for Pre and Postnatal.So grab your trainers and let’s do this fun workout together. The benefits of walking is that it burns off calories and tones you up at the same time.”
Do you have 15 minutes to improve your heath and wellness? Yes, You Do! No Excuses, Just do it! Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three.
How true is it that all we want is what we can’t have! When it comes to living a healthy lifestyle it is so important to not focus on denial!
Occasionally enjoying a sweet treat or special meal is an absolutely necessary part of a living a healthy life. God gave us taste buds because He wants us to be able to enjoy our food.
Overly denying ourselves of the things we crave will only lead to eventual overeating of those things. When the temptations become too much, and they always do, will power alone will not be enough.
If going out to eat and having the bread basket in front of you makes you break into a cold sweat, that is not right! That is also no way to live! You don’t need to eat every single piece of bread in the basket, but enjoying one piece of bread should not be something that sends you into a 2-week carb binge.
If all you can talk about is how much you want to eat bread, chips, fries, cookies, cake or insert your food of choice here, you will eventually find yourself eating an entire cake and feeling completely terrible about it.
If you want a french fry, have a fry or two. You don’t need to eat an entire large fry, but a fry or two might be just the thing to keep you from derailing your entire healthy eating plan.
Don’t forget to implement the other parts of the list:
1) Make small manageable changes one at a time.
2) Set realistic goals and write them down.
3) Shop the perimeter of the grocery store.
4) Find healthy foods you love.
5) Get a routine and be consistent with it.
6) Let Yourself Indulge (within reason)
If you have enjoyed this “Ditch the Diet” posts you can read more about it by clicking HERE.
Looking Joli Good 