Tag Archives: free
Your NEXT Full Body Workout!
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Here’s your Next Workout ~
Alright – 15 minutes to warm up and get some cardio in – run around the block, do some jumping jacks, dance to your favorite songs – then meet me back here pronto!!!
Grab your Water, a Towel, and 3 to 5 Pound Weights, a Resistance Band and a Mat, and some Rockin’ Music!
Start Now!!!
Grab those dumbbells (NOT your husband) and lean slightly forward at the hips. Do 20 triceps kickbacks (hold the weights at your shoulders and moving ONLY at the elbows, straighten your arms, then return fists to shoulder height). After completing 20 reps move on to triceps extensions (hands together overhead start with elbows bent, then straighten elbows, return to bent elbow position for one count).
NO MORE THAN 30 SECOND RESTS!
Repeat this exercise for a total of 3 times!
Move on the biceps! Start with 20 reverse curls (arms straight, palms facing toward your body and bend only at the elbows. Your palms will be facing away from your body when your fists are at the top of the movement.) Move on to 20 regular curls (arms straight, palms facing away from your body and bend only at the elbows).
NO MORE THAN 30 SECOND RESTS!
Repeat this exercise for a total of 3 times!
Lunge backwards and alternate legs for 20 reps.
NO MORE THAN 30 SECOND RESTS!
Repeat this exercise for a total of 3 times!
Bend slightly at the hips for deadlifts, arms straight holding weights, and bend over till your back is straight, keeping your neck in alignment with your back. Stand up straight and bend again for 10 reps. At the 10th rep, stay bent over and pull your elbows back (squeezing your shoulder blades and your back muscles [lats] just below the blades) for 10 bent-over rows. At the 10th row repeat 10 deadlifts, at the 10th deadlift repeat 10 rows.
NO MORE THAN 30 SECOND RESTS!
Repeat this exercise for a total of 3 times!
Put your arms in goal post position with a weight in each hand and extend straight up for 20 shoulder presses.
NO MORE THAN 30 SECOND RESTS!
Repeat this exercise for a total of 3 times!
Lay on a mat or a bench with a weight in each hand and with your elbows bent at your sides and push straight up over your chest for 20 chest presses.
NO MORE THAN 30 SECOND RESTS!
Repeat this exercise for a total of 3 times!
Perform 50 reps of ab crunches in 3 different positions (raising at your shoulders, raising both your knees and your shoulders, alternating elbows to knees, etc.).
Now how do your feel? You did a great job! Don’t forget to stretch and come back here for other workouts by clicking on my WORKOUT TAB
FREE TAX DAY SHIPPING!
Hey! It’s TAX DAY and that can’t be good…or can it? As promised earlier this week on my Facebook page – its giveaway time! I’m giving away FREE SHIPPING both domestic and international on ALL SoFlaJo polishes. You asked for it to return and what better time than now!?
All purchases MUST be made through my SHOP tab up there ^^. ALL polishes are included! FREE TAX DAY SHIPPING ends at Midnight tonight!
Win Year of the Dragon Polish in Nail Network Giveaway
I have to say blog followers are awesome. All of you! A couple weeks ago my friend Chelsea from The Nail Network was so close to 600 followers and she was hoping to hit that magic number so she could have a giveaway. Since I knew her prize was TWO of the new color changing polishes from my Year of the Dragon collection, I did a quick little blog asking if we couldn’t reach that number and get the party started. WHOA did y’all ever respond!
The Nail Network is now nearing the 700 mark! And with just days left in her giveaway, I bet the numbers just keep on growing. She is giving away BOTH The Conjuror AND Pendragon to ONE lucky winner! You can see swatches on my shop page.
So get over to her blog now and sign up to win!
CLICK HERE CLICK HERE CLICK HERE























