DIY: At-Home Body Toning In 4 Days, Day 3

In this third post of four, we are on Day Three: Short Day Cardio, back, and shoulders. The only equipment you need are:

  • ab ball
  • a willing and committed attitude
  • a good pair of walking athletic shoes
  • 5-10 lb hand weights
  • yoga mat

Over the course of these posts, you will accomplish toning exercises for the abs-both upper, lower, and oblique-, hips, butt, hamstrings, upper and lower back, shoulders, biceps, and triceps along with quick walking 11 miles of cardio. It sounds like a lot, but each day of the four should take you approximately one hour. No special diet, eating plan, personal trainer, or workout will render long-term results without your commitment to health and well-being. Schedule it on your calendar like any other work or personal meeting. The other part of the commitment to action is your commitment to eating. Eating good, whole, healthy food (brown grains, breads, pastas, nuts, lean proteins, yogurt, cheese, veggies of all colors) several times a day, eating to satisfaction, not fullness. I could not assign this particular school of exercise thought to one practice; this workout combines yoga, pilates, strength-training, calisthenics, and walking to accomplish time-saving results.)

Let's do this.

DAY THREE: Short Cardio Day with Back and Shoulders

Start with your walk. Day three is a short cardio day, so throw on your shoes and headphones for a 2 mile brisk walk. You should be walking fast enough for an increased heart rate and possible sweat but not so fast that you can't still carry on a conversation. Arriving home, find your yoga mat, ab ball, and hand weights. Arriving home, grab your hand weights. The first thing to remember is prevent injury by keeping your core (stomach) muscles engaged and your back straight. Lift with your legs and arms...never your back. The key to your results being most time-efficient and effective is SUPER SETS (noun)-doing two exercises consecutively without rest in transition. You will be doing two strength exercises back to back before you rest 10-20 seconds. It's a combination of muscle tiring and confusion but we are focusing on low weight, high reps. - See more on the Day 1 Workout post.

In this second post of four, we are on Day Two: Long Day Cardio with 15 minute all-over ab toners.
The only equipment you need are:
1. Ab ball
2. A willing and committed attitude
3. A good pair of walking athletic shoes 

Over the course of these posts you will accomplish toning exercises for the abs-both upper, lower, and oblique-, hips, butt, hamstrings, upper and lower back, shoulders, biceps, and triceps along with quick walking 11 miles of cardio. It sounds like a lot, but each day of the four should take you approximately one hour. No special diet, eating plan, personal trainer, or workout will render long-term results without your commitment to health and well-being. Schedule it on your calendar like any other work or personal meeting. The other part of the commitment to action is your commitment to eating. Eating good, whole, healthy food (brown grains, breads, pastas, nuts, lean proteins, yogurt, cheese, veggies of all colors) several times a day, eating to satisfaction, not fullness. I could not assign this particular school of exercise thought to one practice; this workout combines yoga, pilates, strength-training, calisthenics, and walking to accomplish time-saving results. Let's do this.

DAY TWO: Abs + Long Cardio Day Start with your walk. Day one is a short cardio day, so throw on your shoes and headphones for a 3.5 mile brisk walk. You should be walking fast enough for an increased heart rate and possible sweat but not so fast that you can't still carry on a conversation. Arriving home, grab your ab ball, and we're all set.

- See more at: http://www.campmakery.com/content/diy-home-body-toning-4-days-day-2#stha...

In this second post of four, we are on Day Two: Long Day Cardio with 15 minute all-over ab toners.
The only equipment you need are:
1. Ab ball
2. A willing and committed attitude
3. A good pair of walking athletic shoes 

Over the course of these posts you will accomplish toning exercises for the abs-both upper, lower, and oblique-, hips, butt, hamstrings, upper and lower back, shoulders, biceps, and triceps along with quick walking 11 miles of cardio. It sounds like a lot, but each day of the four should take you approximately one hour. No special diet, eating plan, personal trainer, or workout will render long-term results without your commitment to health and well-being. Schedule it on your calendar like any other work or personal meeting. The other part of the commitment to action is your commitment to eating. Eating good, whole, healthy food (brown grains, breads, pastas, nuts, lean proteins, yogurt, cheese, veggies of all colors) several times a day, eating to satisfaction, not fullness. I could not assign this particular school of exercise thought to one practice; this workout combines yoga, pilates, strength-training, calisthenics, and walking to accomplish time-saving results. Let's do this.

DAY TWO: Abs + Long Cardio Day Start with your walk. Day one is a short cardio day, so throw on your shoes and headphones for a 3.5 mile brisk walk. You should be walking fast enough for an increased heart rate and possible sweat but not so fast that you can't still carry on a conversation. Arriving home, grab your ab ball, and we're all set.

- See more at: http://www.campmakery.com/content/diy-home-body-toning-4-days-day-2#stha...

I should say here that if you feel like your back is hurting at any time during an exercise, try ajusting your posture first. Often times, we lift with our backs and don't even realize it. We injure ourselves by doing that. Tighten your stomach (core) muscles and keep a straight back, be mindful of that posture as you lift. By doing that, you are supporting your back and strengthening the muscles around your spine...all things that actually help your back, not hurt it. With the shoulder press, keep that straight back and lift with your elbows creating a 90 degree angle to your hip. Be aware and careful not to drop your elbows below your lateral muscles or shoulder blades. If you need to, you can actually do this sitting on the ab ball.

Do 16 reps and immediately transition to shrugs below:

Do 16 reps of shrugs and rest 10-20 seconds; then start set two of 16 reps of shoulder press followed by another set of 16 reps of shrugs.

Rest 10-20 seconds.

The standing rear delt flys with the front raise...I have a love/hate with them. On one hand they really burn, and on the other hand, I love that they help me combat the easily fleshy part of my lateral muscles. It's that part of your back that gets squeezed by your bra strap. Ugh. So here we go with some burn.

Do 16 reps of the flys and immediately transition to you super set of 16 reps of front raises.

I'll admit, I usually take a little extra rest between the two sets of these.

Ouch.

You're going to do 20 reps of these pulldowns super set with 20 reps of the bent-over row. The thing about calisthenics is that it only works if you commit to actually pulling your "pretend" weight. It's a really weird experience at first but imagine that you are pulling plated weight on a machine at the gym...it's heavy and requires work to lift. Tighten your core, your back straight, and pull down as if pulling on a weight, flex your muscles and create your resistance. you'll feel it.

Immediately transition from 20 reps of pulldowns to 20 reps of the rows then rest 10 -20 seconds; repeat for two sets.

Don't forget to follow your back and shoulders workout with your legs exercises from Day One (do them twice a week with weights):

Check out Day 1's workout here. You can follow with Day 2's workout here, and Day 4 here.

GREAT JOB!!! Tomorrow is a short cardio walk, back and shoulders! Did you sweat? Are you committed to fitness and well being? What's your favorite exercise? Post a photo on our Facebook page or Instagram #campmakerytoning