May 22 2012
Today we are going to defy time. This workout is seriously age defying, thigh tightening and muscle toning. Muscle fights gravity. Muscle fights age. Let’s do this! Let’s firm those muscles up.
All of my workouts help you to firm, tone and fight gravity, but this one really focuses on the back of your thighs. Tighten them up! Tone them up! Firm them up! Hard work gets you there.
Follow through with your nutrition. When you have a goal, work towards it with your exercise and your diet. Start defying time with this workout. Finish up with proper post workout nutrition. At the end of every workout, I always give a little insight into nutrition. Make sure to scroll all the way down to check it out!
You don’t need equipment. You just need a few things you can find around your house and the commitment to get it done. Now get to it!
xoxo ~ Cori
Back In Time – Age Defying, Thigh Tightening Workout
SONG: Pitbull – Back In Time (featured in Men in Black III)
|Time: 15 minutes.|
|Workout Type: Time challenge.|
|Workout Exercises: 3.|
Get your gear:
Get your bands here
Get your ball here
Buy the same nutrition products as me:
Get your protein here
Get your super greens here
Get your PB2 here
Get your egg whites here
Get your tea here
Back In Time – 15 Minute Age Defying, Thigh Tightening Workout
3 exercises. 1 minute of each exercise. Then go back through the full routine for a total of 3 times. 15 minutes. If you don’t have the ball or band you can do the exact same movement without them and just focus on squeezing the muscle. If you don’t have frisbees you can use paper plates on carpet, or washcloths on tile, linoleum, or hard wood floor. Don’t rest! Just go from one exercise to the next. Then repeat. Your butt and thighs will be on fire!
Remember to post your scores! I want to know how you did! Keep track of your workouts so you know when you’re making progress!
Always warm up with a dynamic warm up before any workout!
Ham Curl Ball Squeeze:
1 minute right
1 minute left
Hands and knees. Place the ball (if you have it) behind your knee. Squeeze the ball so hard you imagine it’s going to pop at the top of the movement, then again at the bottom of the movement. You should immediately feel your hamstring get solid, even if you don’t have the ball and only squeeze. Go for a minute and switch.
Supine Sliding Ham Glute Curl:
You want you heels on the frisbees. These are hard. When you get tired, try to stay in the bridge position instead of letting your butt tough the ground. That is your ‘resting’ position. Your goal is to keep your butt up for the full minute and to keep sliding you legs.
When you straighten out your legs, keep your butt up and your pelvis tucked. Try not to let gravity pull your butt down. This is hard to do if you have tight hip flexors, so if your hip flexors are tight (like mine) you will have to really focus on thrusting up and correcting your pelvis position on each rep. If your form slips, do your best to correct it, hold that bridge, curl your pelvis up, then keep going.
If you want to give up on this one, visualize your legs strong and muscular. Rest for a second in that bridge position. Visualize your strong, muscular legs, then just keep going.
Band Kick Back:
1 minute right
1 minute left
Hands and knees. Place the handle of the band around your foot, hold onto the other end of the band and press it into the ground. Lift your leg and press the band back. Keep your torso parallel to the ground. Try not to lean. Lift and lower your leg, pressing into the band. Embrace the burn. Switch sides after 1 full minute.
Repeat the entire routine for a total of 3 times. 15 minutes.
There it is. Try to go through the routine without stopping. If you’re new to exercise, just go through as much as you can. If that means you only go through the circuit once, that’s great! You have to start somewhere. There’s no shame in starting at the beginning and working your way up.
It doesn’t come easy for me, or for anyone. You don’t get what you wish for. You get what you work for. I have to put in a lot of work to make it happen. Now it’s your turn. Start with your own personal best and try to improve each week.
Post your scores! Post your time! Try to come up with a way to make the exercises even more challenging! Try to have better form than me!
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.