abs – Page 2 – GRIT By Brit

Lose the POOCH! Complete workout for your LOWER ABS

March 5, 2013 35 Comments

FUPA = Front Upper Pubic Area

(aka “pooch”)

Alright, you guys asked for it so here it is – the ultimate workout for our biggest problem area: LOWER ABS!

Now, if you truly want to lose your pooch you have to minimize belly fat. That means you have to eat clean & sweat. That’s right folks, hit that treadmill, drink that water and eat those apples – just keepin’ it real.

Also, keep note that there are 3 key mistakes we often make that cause our tummy to look super saggy. Avoid these!

Slouching – Stand up straight, puff out that chest and suck in that tummy. Just standing up straight can make us look up to 10 pounds lighter, no joke! Also, walking around like a hunchback makes us look sloppy and insecure…not cute.
Too much sodium – Salt makes us retain water and causes stomach bloating. If you need to slim down for a big event, cut back on the salt!
Not enough water – Dehydration causes “bowel issues” which also causes bloating. Drink up and flush out 😉

Try the workout along with some CARDIO and let me know how it goes. Once you get the exercises down, repeat the circuit up to 5 times for a #hardcore burn – enjoy!

Lots of luv, Brit

(Note: You can click on the image above, to maximize size and print.)

Arms, Back, Home Workouts

Tone it Up Tuesday: Upper Body Workout

February 26, 2013 5 Comments

Michelle Obama arms anyone?

Here’s an upper body toning workout I designed in aspiration of getting first class guns just like our fierce first lady. The workout focuses solely on the biceps, triceps, shoulders and abs. You don’t need hand weights and can do this workout right in your living room – yay!

The entire workout takes 30 minutes and burns about 200 calories. I’m going to give it a whirl tonight along with 30 minutes of cardio. Try it for yourself and let me know how it goes – enjoy!

Lots of luv,

Brit 😉

Abs, Legs

10 Minute Abs and Thighs Workout Video

January 6, 2013 4 Comments

My #fitfriend Alex (@alexandriawill), co-founder of Sporty Afros has been pushing me to start make posting free workouts on YouTube for my blog followers. So, last week after one of my Turbo Kickboxing classes (which is why my hair is drenched in sweat in the video) she stayed after and recorded my abs, legs and glutes circuit .

I usually do a series of body-weight exercises at the end of each my classes because my students love to feel nice and tight around their core and in their legs. Body weight exercises are generally high in repetitions and lower in weight which help give you long, lean muscle tone. They’re great to add to your fitness regimen because they require NO equipment and can be done at any time and any place.

Try the workout for yourself and let me know what you think. For best results, complete this workout 3 times per week along with 45 minutes of moderate-high intensity cardio (running, biking, elliptical, etc.).

If you like, I’ll record some more 10 minute circuits to help keep you on track in 2013. Enjoy 🙂

Lots of luv, Brit

Abs, Home Workouts

Tight Tummy, Sexy Stomach, Cut Core Workout

October 21, 2012 3 Comments

You guys are insatiable when it comes to ab workouts! 🙂 Well rest assured, those who ask shall receive. Here is the latest ab workout I designed. I’ve been trying out a lot of new fitness methods in New York City and in Dallas, so I’ve built-in my favorite moves from a variety of formats. Your abs will be on FIRE – guaranteed!

Also, here’s a legit ab exercise article from Web MD: 9 Tips for Fabulous Abs. AND, if you missed my “Six Pack by Summer Vol. 2” workout a few months ago, you can download it here: https://gritbybrit.com/2012/05/28/abs-for-days-yeah-buddy/

Exercise Demonstrations:

Twisting Knee Lift (but throw squat in between each one)

Tin Solider Walk

Plie Squat lean side to side

“Frogger” jumps in plank (but you don’t have to do the push up)

“V” Sit Hold

Speedbag Twisting Crunches (Russian twist w/speed bag arms)

Bicycle crunches

Suitcase crunches

Inspiration & Motivation

4-week Challenge Euro Style: Jenny’s Week 1 Update

July 20, 2012 2 Comments

If you missed last week’s 4-week challenge kick off, make sure you check it out to see the full plan. Below is Jenny’s week 1 progress report. She’s doing a great job – KEEP IT UP JENNY!

“Week One: DONE! It’s been great! I did all the workouts this week + added a few Pilates classes #motivationbaby! I have been pretty intense about my workouts, so I really needed my off day. My pants are definitely looser on me. I never usually weigh myself (I think inches are a better indication, rather than kilos), I did this week. According to my scale, I’m down 1.2 kilos (American translation: 2.6 pounds), which is pretty good! SO, I will try to really focus on the diet this week. I have been good about not eating after 9pm, but since I’m going to bed around 10/10:30pm every night (gotta get up early for those workouts!), I think I should try to not eat anything after 7:30/8pm. Brittani has also recommended that I trade my breakfasts of fruit to one of protein, and I have a feeling this will be my ‘game changer’ this week. Let’s see! I have 10 more days until I’m in sunny Malaga, Spain – so I’ve gotta really focus!”

– Jenny

Inspiration & Motivation

NEW 4-week tone up challenge: Euro Style with Jenny!

July 10, 2012 5 Comments

Meet my friend Jenny. Like Jan from my previous challenge, Jenny is one of my best friends from college. Unlike Jan, Jenny and I bonded while working as TA’s for a brutal Labor Law professor, not over our love for football players. We would drag our butts to the gym after long study sessions and keep each other accountable for going hard!

Jenny now lives in Denmark working hectic hours in the Banking sector. However, the Danes focus much more on work-life balance so she DOES have adequate time to workout 🙂 Over the years, she has become very interested in nutrition and has tried almost every diet in the book (sometimes for a reason, sometimes out of curiosity, but usually because she likes the challenge – we clearly have the same neurotic tendencies). Still, she has had a very ad-hoc workout and diet schedule this past year and would like to re-focus.

Already having several fitness certifications and a long history of sports involvement, Jenny is looking to me for an effective push! Unfortunately, she’s also suffered from over training, which I had to keep in mind when making her plan. Her gluten allergy and lactose intolerance also had to be considered. In her own words, her goals are to:

“Get into those damn jeans – bought them last year when I was about 7 kilos lighter – they are too cute to just sit in my closet! Yes, “kilos” this is the EURO 4-week challenge”
“I have a long-weekend in Malaga with a friend coming up at the end of July – so I’d like to feel super sexy in my bikini!”

Below is her plan and of picture of her today on DAY 1 – we will get an update from her next week!

Wish her luck – GO JENNY!

Brit and Jenni 7 — Me and Jenny in 2006 – getting ready to graduate from college!

Workouts by Brit referenced in this plan:

Abs, Home Workouts

Abs & Core Workout: Beyonce 6 Pack Abs Workout

May 28, 2012 10 Comments

beyonce abs — After doing my ab workout , you’ll be on your way to a sexy stomach like Beezy!

Alright, you guys asked for it so here it is – “Six Pack by Summer Vol. 2” If you missed Vol. 1, click here to check it out.

Vol. 2 is no joke and will definitely get your tummy tight! Do the entire circuit which consists of 4 complete parts. For best results, do the whole circuit at least 3 times per week AND up the intensity and duration of your cardio workouts (can’t forget those). Once you get it down, try to lengthen the duration and reps of each exercise. The entire workout should take about 20 minutes.

I’ve also included some pictures of the exercises below (compliments of my lil sis who I used to test this out) – Enjoy 🙂

PART 1

GRIT 056 — Plank Jacks – jump toes out and in

GRIT 052 — Mountain climbers – switch feet fast

PART 2

GRIT 050 — Bicycle crunches – alternating

GRIT 047 — Single leg toe touches (example: right hand/left toe)

PART 3

GRIT 068 — Plank Hip Dips – with elbows on the floor, twist torso alternate hips down

GRIT 060 — Plank side to side jumps – keep feet together

GRIT 055 — Froggers – jump both feet up and back as fast as you can

PART 4

GRIT 065 — Leg Circles – take legs all the way around, almost touching floor

GRIT 049 — Flutter kicks – kick feet up and down fast

GRIT 062 — Punch through crunches – alternate the arms

Home Workouts, Total Body

Melt Fat AT HOME with a Medicine Ball

April 28, 2012 2 Comments

Workout: Medicine Ball Melt Down by Brit
Duration: about 30 minutes
Calories Burned: 250 – 350
Focus: Total body toning, core strength, calorie burn
Commentary: Using medicine balls are a FUN and EFFECTIVE way to change-up your home workout routines. I like them because I can always find a new way to workout with them. I highly suggest getting one of your own – you can buy them for pretty cheap ($10-40) depending on the weight.

INSTRUCTIONS: Do 4 rounds of the following circuit. Between each round, do a 1 min cardio interval (i.e. jumping jacks, squat jumps, high knees, ski jump side to side, etc.) You can do this workout at home or at the gym after or before your cardio training – ENJOY 🙂

Push ups (15 reps), with one hand on the medicine ball – 2 rounds w/ right hand, 2 round w/ left hand
Bicep curls (20 reps), holding the medicine ball with both hands
Triceps overhead extensions (20 reps), holding the medicine ball with both hands
Loop through lunges (20 reps), 10 on right leg and 10 on left leg; step one leg forward into a lunge position, pass the medicine ball under your front leg from one hand to the other, bring the ball back up over you head and pass to the other hand, repeat (see example at the bottom)
Wall sits (45 seconds), with lateral shoulder isolation, hold the medicine ball straight out in front of you with both hands while holding a wall sit
Berry pickers (20R, 20L), holding the medicine ball with both hands – lie on your back, bend your knees, rise to a crunch position and twist left and right so that the ball touches the floor on each side
Plank on medicine ball (45 seconds) – 15 sec w/ ball under right hand, 15 sec with ball under left hand, 15 sec with ball under both hands
Superman extensions (20 reps), lie face down on your stomach, holding the medicine with both hands out in front of your forehead, raise the ball up about 4 in. from the floor, squeeze your back muscles, repeat.

workouts365.com_medicine_ball_lunge_shoulder_press — Example: Loop Through Lunge

Abs, Home Workouts

Six Pack by Summer

April 22, 2012 15 Comments

abs-female — You CAN have a sexy stomach in time for Summer by doing the “Six Pack by Summer” workout 3X per week along with regular cardio workouts!

Duration: 20 minutes
Calories burned: about 100
Focus: Strength and tone of Rectus Abdominis, Obliques
Commentary: Ladies and gents – summer is creeping up a little more every day. Go ahead and get a jump-start on tightening up your tummy. Below is workout I put together to overload your abdominal muscles, build core strength and flatten the belly. No equipment is required so you can do it effectively at home!
Facts: The Rectus Abdominis (front abs) tend to be one of our weaker, under-worked muscle groups so its critical to spend special time strengthening them specifically. Strong abs help balance weight throughout your core and prevent too much weight-bearing and stress on your lower back. A flat tummy is also just nice to look at 🙂
Instructions: Do the following set of exercises – just one time through. The entire workout should take about 20 minutes and your abs will be on FIRE! For best results, do the workout at least 3 times per week along with moderate/high intensity cardio workouts. Be sure to stretch (cobra position) afterwards and enjoy your six pack!