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5 Minute AB Challenge

02/10/2013 21:16

Are you ready to work your abs? I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life.

Today, we're going to focus on engaging your core, and work on getting that perfect flat tummy or serious six-pack. In just five-minutes, I expect you to feel the burn and realize that lack of time is not a good enough excuse for not working out your mid-section.

Remember! Some exercises are not right for everyone, so please listen to your body and, if an exercise doesn't feel right, then opt for a modified version or stick with an exercise that feels good and fits within your current fitness level.

Let's begin by warming up our core with a few of my favorite standing moves and then we'll take it to the floor for the remainder of the workout.

Hip circles
- Stand with your feet shoulder-width apart
- Place your hands on your hips and rotate your hips in small circles.
- Gradually increase your movements. 
- Now, let's switch direction.

Our next move we are going into is called side bends
- Place your hands on the outside of your thighs and slowly bend sideways.
- Slide your hands down toward your knee. Remember to breathe

Our next move is called the standing high-knee ab crunch
- Place your hands up overhead and make a fist.
- As you lower your elbows down, lift your knee up to meet your elbows and crunch your torso. 
- Just keep switching legs and repeat. 
- Inhale as your arms go up and exhale as they come down.

Let's take it to a standing ab twist next
- Place your hands behind your head
- Lift one knee as you twist to touch your opposite elbow to your opposite knee like so.
- Don't push your head forward and make sure you do this movement in a controlled manner, focusing on your balance.

Let's lie down on the floor for: Crunches
- Lie down on the floor and do a pelvic tilt to ensure you are in the correct position.
- Place your hands behind your head, contract your core and lift your shoulders up off the floor.
- And lower back down 

Now stay on the floor with your hands behind your head and your feet extended off the ground. 
- In one continuous motion, bring your right elbow to your left knee.
- And then bring your left elbow to your right knee. 
- If you need to modify, you can go back to doing just the leg action with your hands and head on the floor modified version.

Time to flip over flip over onto your tummy
- Get into a push-up position but instead of being on your hands, rest on your forearms. 
- Now tighten your core and glutes and keep as straight as you can.
- Remember to breathe as we hold for 30 seconds. Remember to breathe.

Our next move is reverse crunches
- You want to sit up with your knees bent.
- Cross your arms over your chest and slowly lean down by engaging your abs.
- Lower just a few inches and sit back up.
- You can do this holding your thighs if you need the support.

Ok, we have been through one time. You know the moves, so let's focus on working hard for 2 full minutes. Are you with me? Let's go!
- With our crunches, just 30 seconds.
- Now let's go straight into that bicycle move, legs are up. Few more.
- Now, flip over into plank position and hold a strong core. Hold nice and controlled.
Ok here we go for the last 30 seconds - controlled reverse sit-ups

I hope you enjoyed my five-minute abdominal burn workout and can find ways to add some or all of these exercises to your current routine.

For more Herbalife fitness advice from me, Samantha Clayton, take a look at http://www.DiscoverGoodFitness.com or check out the rest of my playlist: http://hrbl.me/XBScRq.
Thanks, Samantha x

Posted in Fitness Tips By Guy Alony

Do you give your hamstrings the attention they deserve? I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. 

Today, I want to focus on an important muscle that is often underworked: your hamstrings. Your hamstrings work in perfect partnership with your quads at the front of your legs. Unfortunately, we often fail to train and stretch them effectively, which can lead to muscle stress and tears. Our exercises today will focus specifically on stretching and strengthening your hamstrings to help keep you in perfect running shape. So get warmed up and join me for a hamstring workout.

My hamstring workout for today will include the following moves:
-Plank walk out
- Supine hamstring stretch
- Seated modified hurdle stretch
- Dynamic hamstring stretch while standing
- Knee mobilization exercise
- Hip flexor and quad stretch
- Modified dead lift
- Single leg hamstring walk with lift
- Hamstring focused bridge
- Stability ball hamstring curls 
- Prone hamstring squeeze
- Holding towel stretch 

It is important to ensure that you do a balanced workout. If you do spend time focusing on one specific muscle group, ensure that you follow it up with a workout for its partner muscle in the same week. I hope you enjoyed this workout -- tell me what you thought in the comments section below. For more videos, check out my Herbalife Fit Tips playlist http://hrbl.me/Herbalife_FitTips and take a look at my blog http://www.discovergoodfitness.com for motivation and fitness advice.

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Posted in Fitness Tips By Guy Alony

Looking for a low impact workout? This is the video for you. Join me, Samantha Clayton, Director of Fitness Education at Herbalife as I show you this fun, beginners' workout that anyone can do. 

As always, start a workout with a warm up. If you're not sure how to warm up, check out my previous video on how to do a basic warm up: http://hrbl.me/17rocO7 

Here we go with the workout—the first move will be 30 seconds of walking, with arms up overhead. This works the upper body and lower body. It should challenge your coordination because you're taking opposite arm to opposite leg. 

Our next move is a windmill. Step back, arms come down; step across, arms come over. You'll be able to feel this move work your glutes and your inner thighs. This move starts to engage your core and will get your heart rate up. You'll feel your oblique starting to work. 

Now go into squat position because the next move is a squat with jab punches. I want you to sit back into squat. And we're just going to do simple jab punches. Bring your arms out at shoulder height. Make sure your core is engaged, sit back so that your knees are behind your toes, and you're working the glutes. 

The next move is for your hips. Start by putting your arms up, and then lift your heels to meet your hands. This range of motion really helps with the hips, but you're still engaging your core and arms. 

The last move: lunge knee drives. Start in a lunge position with your arms coming straight out. Drive your knee to meet your hand. Again, this will engage the core, and it will also engage the glutes.

Try each of these moves for about 30 seconds each. Then take it back up to the top and repeat this circuit through for a second time.

Today, I wanted to show you a few low-impact moves that are perfect for beginner exercisers. A workout is considered to be low-impact if at least one of your feet remains in contact with the ground at all times.

Low-impact exercise is great for people who are carrying excess body weight because these exercises tend to be less jarring on the body and joints, and is generally less intense overall. If you are already fit and active you can do this low impact workout on a day that you want to give your joints a rest!

I believe that it is important for you to incorporate a wide variety of moves into your exercise routine. Following a stepped approach and working with low impact moves is a great way to get started. Have fun and remember to always listen to your body.

For more videos, check out my Herbalife Fit Tips playlisthttp://hrbl.me/Herbalife_FitTips and take a look at my bloghttp://www.discovergoodfitness.com for motivation and fitness advice.

Posted in Fitness Tips By Guy Alony
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