FAT BLASTING 10 MINUTE HIIT WORKOUT

10 MINUTE HIIT WORKOUT
For all the busy people, stay at home parents, etc. This one’s for you!
I was reading an article an that said if you 10 mins to spend on social media, you have 10 mins to workout!
All you need is:
  • Yourself
  • A variety of body weight exercises
  • Can do attitude
  • Room to workout
Try this 10 min HIIT workout!
4 exercises – 5 reps each and repeat until 10 mins are up!
No rest in between.
Set your timer!
  1. Supermans
  2. Squats
  3. Jumping lunges (or stationary whatever is most comfortable for you)
  4. Push-ups (can be modified)

Leave a comment below if you broke a sweat and would like to see more workouts like these!

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Late Post and Flexible Dieting

Sorry I have been crazy busy with school and work but I’m back!!!

ruth face 2014

So I decided to give flexible dieting a go. I am currently cutting. 170g of carbs, 145g of protein and 55g of fat. Anyone out there currently doing flexible dieting and could lend me a helping hand  or their thoughts? I really want to compete but I’m not sure if I should get a coach. I feel like I motivate myself enough. It’s been about 3 weeks that I’ve been cutting and I’ve lost 3 pounds. Does that sound right? Should I cut more?? I really want to lower my body fat percentage and want to look more defined. Any suggestions or thoughts would help.ruth april 2014

Leg Progress

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I used the cable machine to do legs today.

Here’s my routine:

1. Cable deadlifts 4×12
2. Cable squats 4×12
3. Kettle bell squats 4×12
4. Kettle bell deadlifts 4×12
5. Hack squat 4×12 (heavy weight)

Then I usually do back when I do legs

Back:

1. Cable cross flyes 4×12
2. Lat pull downs 4×12
3. Cable row 4×12
4. Assisted pull ups 4×10
5. Bent over row 4×12

Being sick really messes with my schedule!

Hey fitfam,
Been off for a bit because I’ve been dealing with a bunch of random crap. Anyway I also got sick and when it coms to leg day today, I almost passed out. I know it sucks. This is what I worked on today.

Free Bar Squat 4 x 10,12,12,12
Hack Squat 4 x 12,10,10,10
Leg Press Machine 4 x 10
Leg Extension 3 x 12
Remember heavy weight!

I usually do more but by the time I was done with leg extension I felt like throwing up and passing out. I have to listen to my body so I went home to get some rest.

How to do a squat the right way

I can’t say this enough if you are not doing a squat the right way you can mess up your back and train your muscles the wrong way!

This is the correct way to do a squat. I got this from chicken tuna on instagram. Some of you might already know who she is but she knows what is up when it comes to squats.

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Her IG name is on the picture so follow her! Anyway as you see in the picture that is the correct form for a squat. If you have any questions or need help feel free to email me at plainandsimplyfit@gmail.com.
By the way today I ended up doing Andreia Braziers leg routine and my legs are on fire!! Try it out.

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The last line says 5 x 10. Do what you can. Happy Sunday!