Jun 14 2012
A tight butt. Awesome abs. Sculpted legs. It’s time to go to work, but we’re going to do it at the playground.
Remember, no matter how hard you work it, the workouts alone will not get you to your results. Especially when it comes to your abs and booty. What exactly does that mean? Eat CLEAN. Not just mostly clean. Not just clean except for the weekends. CLEAN.
What about sugar? What about carbs? Is fruit OK? How much protein? What types of carbs? How much do I eat? Each person is different. Each body is unique. Remember that you are the expert when it comes to your own body. Trust your judgement, but you can check out my own personal diet plan and get inspired to start experimenting with your own diet.
Everything you need to know to begin making the right changes in your life is here at BPM.Tv and it’s all FREE. The information is here. Now it’s up to you to apply it to your own life and work for it.
Get to it!
xoxo ~ Cori
VIDEO: Swing – Abs & Booty Workout
SONG: LeToya – She Ain’t Got… (Swing Batta, Batta)
|Time: Personal best! As long as it takes.|
|Workout Type: Rep challenge.|
|Workout Exercises: 3.|
Get your gear:
No gear needed.
Just your own body and a decision to get it done.
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
Swing – Abs & Booty Workout
Take this workout outdoors! Go to a playground nearby that has a swing. You might want to bring a mat or towel for your knees and to lay on, or you can just be like me and get down and dirty.
Remember to post your scores! POST YOUR TIME AND HOW MANY REPS YOU GOT THROUGH IN EACH SET! Keep track of your workouts so you know when you’re making progress!
Just keep in mind that no matter how hard you workout, it is your nutrition that will ultimately get you to your goal.
Always warm up with a dynamic warm up before working out
Plank Swing Out:
5 – 5 – 5 – 5
Plank position with your hands on the swing. Extend your arms as far out as you can. Hold it for a second, exhale hard, squeeze your abs and pull your arms back in. These are harder than they look. Make sure you stay solid from your shoulders down to your toes. If you can’t quite make it to 5 with proper form, drop to your knees and keep going.
Kneeling Plank Swing Out:
20 – 20 – 20 – 20
Same position as the first exercise, but kneeling. Try to challenge yourself and extend just a little further. Hold it for just a little longer. Squeeze just a little tighter.
Supine Swing Ham Glute Curl:
20 – 20 – 20 – 20
You want you heels on the swing. These are hard. When you get tired, try to stay in the bridge position instead of letting your butt touch the ground. That is your ‘resting’ position. Your goal is to keep your butt up.
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. 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.
There it is. Work those legs. Work those abs! Just remember that it is ultimately your nutrition that will make or break your goal, no matter how hard you workout.
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.