A Latte Lipstick

LatteFit Challenge 1 – Arm Workout

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Has spring snuck up on you like it has me? Perhaps because OKC saw some snow today? Ha. Nevertheless, it’s time to get our bodies toned to perfection! Because you know right after snow comes… sunshine in Oklahoma.

I have created a 6 Week Challenge to get you ready by the time Memorial Day arrives! Lake time requires dazzling bathing suits and confidence!

Each week will focus on one specific muscle group. In total there are 4 strength workouts, and 2 pure cardios. Each week will be a new workout. The workouts will have 3 reps of the included moves, lasting about 25 minutes. Do it 3-4x a week. Remember to warm up and cool down before and after! Take the #LatteFit challenge with me! 🙂

The first week will start with… Arms!

Is there anything sexier than toned arms? I gotta say no. But I do believe there is a critical happy medium that must be met to achieve the perfect toned arms. Some celebrities arms are way too ripped, but others are just perfect. Think Cameron Diaz vs Lupita Nyong’o. Lupita is my current arm inspiration. Her arms make every dress’s cut look flattering!

I want my arms to be toned, but not hulk-like. To achieve this, I try to specifically target my arms a few times a week, combining moves with dumb bell weights and my body weight. It is incredible the strength you can build solely using your own body weight! You don’t need to work with heavy weights to get toned arms. Just be sure to keep your form correct throughout the exercise.

Without further ado, here is the first workout of the #LatteFit Challenge. It’s a great arm workout that also has a mix of cardio to keep your heart rate up. This is a great workout to do when you don’t have too much time but want a results driven work out.

Get your week off to the right start by working those guns!

Bikini Bottom Booty

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With sunshine and summer time right around the corner, pool side is also peeking over the edge. But don’t be concerned and alarmed ladies, use it as an awesome motivator!

Dissimilar to many other women, I think booty rather than tummy when I think beach body ready. My booty and thighs have been officially classified as my “Problem Areas” so I do a lot of workouts solely for that area. However, as mentioned before, don’t neglect any muscle groups! Of course the booty takes much time to get toned, so let’s get started! Must get booty and thighs ready for the both dreaded and cherished bikini. They are in sight now and we’re going to be ready for them!

Motivational Visions of Encouragement
Poolside with the friends and a cold beverage in hand
Lake time chillin’ w/beautiful boats tied up
Laying out on the beach perfecting that tan

10 Moves to Target those Thighs and Booty

Jump Squats

Roll Squat

Step Ups

Backward Lunges

Side Lunge Jump

Bridge w/Knees Together

Donkey Kick w/Weight

Superman

Cross Jumps

Plank Extends

Make it a 30 minute workout!
Do each exercise for a full minute.
Repeat 2x.
Complete.

This is a great workout because it doesn’t require any equipment. However, if you do have nearby weights, I would recommend using them on the donkey kicks and step ups. Might as well build your strength further while you’re at it! But the moves are still great exercises sans-weights.

Don’t be alarmed if you’re dying after this workout. It hurts. It should. It’s a results driven workout so face down the challenge and kick it’s booty!

Shout out to my roomie, Jenna, for making these pictures possible.

Tone the Tush – 20 Minute Workout

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Tushes come in all shapes and sizes. So no matter if your tush is flat and needs some perking up, or if it inspired I Like Big Butts lyrics and needs some tightening, this exercise will help get you there.

There are so many different muscles in the backside that do not properly get worked out by doing the typical workout moves. Neglecting any part of the muscle will not give you the desired end result. Therefore, this workout attacks from all angles. You’ll be ready to shimmy and shake in no time.

Always remember that genetics is a huge part of the shape of your tush. So make the best out of your tush. Embrace it and work it to live up to its very best potential!

There are three main muscles to know about to get the desired tush

  • Gluteous Maximus
  • Gluteous Medius
  • Gluteous Minimus

Surprising as it is, I am not a professional so I am not going to begin to try to explain exactly which and where each of these muscles are, but I do know it is important to do both abduction and extension work out moves to tone all of these attention-hogging muscles.

This workout combines cardio and strength, as all my workout do. Go through it twice for a 25 min workout or Go For It 4x for 50 minutes. Oh yeah!

Tone the Tush

Strength Cardio Duration
Deadlifts Fast Squats 1 Min Each
Leg Lifts (L) Jumping Squats 1 min Each
Bridge Lifts High Knees 1 min Each
Leg Lifts (R) Single Leg Burpees 1 min Each
Superman Mtn Climbers 1 min Each
Squat Leg Lift (L) High Kicks 1 min Each

 

Deadlifts Leg lifts
Bridge Lifts Superman
Squat Side Lift (Step1)

Squat Side Lift (Step2)

 
Other good booty workouts I like:

  • Shape
  • Fit Sugar
  • Fitness Magazine

Which is your favorite workout toning tush move?

Tone those Arms Quick – 20 Min Workout!

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Ladies, believe it or not but warm weather will be upon us before you know it! Translation, get ready to get those arms toned!

Time is coming up for sleeveless, tanks, and even strapless! Regardless of the fact that today randomly chose to be freezing, dang you Oklahoma weather. Unfortunately, my arms are not quite up to par yet so I have created a quick 20 Min Pure Arm Sculpting Workout with added cardio to keep the heart rate up. I try to do this workout at least twice a week. For weights, I use 10 lb dumbbells and 15lb kettlebell.

Equipment Needed:
Medium Weight Dumbbells
Medium Kettle Bell

Repeat the exercise 3 times through. Do the strength move then cardio, then strength then cardio,then strength then cardio, you get the picture. Take one minute between each set if needed.

Strength
Cardio
20 Tricep Kick Backs
10 Burpees

It is always encouraging to remember that after we work out, our metabolism will continue to stay up hours after! So since I sit too often during the day, that is very encouraging. I’m also really considering purchasing this awesome chair but still debating how stupid I would feel carting it up the stairs at work. Does bouncing up and down on a ball add credibility in the workplace? 🙂

For another great 20 minute workout click here. It’s a great high intensity burning workout, cause you know bikini season quickly follows sleeveless season!Keep it up everyone, you look great!

25 Pushups 30 Shoulder Jacks
20 Bicep Curls 30 Punching Bags
30 Shoulder Presses 30 Mountain Climbers
25 Bent Over Rows 30 High Knees
20 Kettle Bells 10 Burpees

Wake Up in the Morning

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Working out keeps me in check and I love it, and mean it. I love to feel my heart racing and my body working. Without it, well let’s just say I would not be the most fun woman to be around. My stress levels would be boiling over and my usual positive attitude would falter. Sweating releases toxins from my body and cleanses me. Working out rejuvenates me, replenishing my energy, happiness, and confidence.

Leaving college and getting into a normal day-to-day schedule allowed me to solidify my official “workout time.” In college I would fit in a workout between classes, studying, or work with wavering consistency. Now, I can train my body and mind to be prepared for a certain time each day. With a more steady schedule, I have transformed myself into a morning workout person. Thank you, thank you, no need for applause… I found that if I worked out in the mornings, there would be no chance/excuse for it not to happen. The morning is the ONLY time that you can call your own and you must embrace it. I normally awaken, drink a full glass of water and then work out at my house. I have not officially sworn off the gym yet, but it could be in the works. It’s enjoyable to wake up and work out without having to drive anywhere or risk the threat of running into another gym-goer that somehow all ready looks perfectly acceptable.

Below is a workout that I created that lasts 30 minutes that I do in the mornings, twice through if I’m feeling crazy. It combines strength and cardio which will properly energize me throughout the day.