News

9/21/2020

Today we're adding the final move to the Lean Girls Fitness PSL Challenge - lunges! Lunges are great for your lower body - they work your quads, glutes, and hamstrings. Add these lunges to your 50 pushups and 100 squats for a total body workout. 

We're doing basic forward lunges for this challenge. To do a forward lunge, stand with your legs hip-width apart and put your hands on your hips. Step forward with your right foot, lower yourself until your right knee is over your right foot. Your legs should make 90-degree angles. Step back as you raise yourself up and repeat with your left leg.

 

Keep up with this PSL Challenge for all of September, and feel free to enjoy a pumpkin spice latte or two - you earned it!

9/11/2020

Today we're adding a new move to the Lean Girls Fitness PSL Challenge - squats! Just add these squats to your 50 pushups for a total body workout. This challenge will get you sculpted and lean, so feel free to enjoy a pumpkin spice latte or two. 😉

We're doing basic bodyweight squats for this challenge. To do a bodyweight squat, stand with your legs slightly wider than hip-width with your feet slightly angled out. Keep your knees in line with your feet as you squat. Lower yourself by moving your butt backwards, and then stand. You can raise your arms in front of you or you can let them hang loose at your side. Just don't place them on your legs or use your hands to push yourself up.

 

Follow this PSL challenge to get toned this September!

9/1/2020

It's September - which means cooler weather is on the way and the beginning of Pumpkin Spice Latte season. So at Lean Girls Fitness, we're doing our own PSL Challenge - pushups, squats, and lunges. These moves will get you sculpted and lean so that you can enjoy a few pumpkin spice lattes without the guilt. 😉

We're beginning with pushups - starting with just 5 and working up to 50. Pushups are a great upper body exercise - they work your chest, arms, shoulders, back, and abs. To do a pushup, get in plank position with your hands slightly wider than shoulder width. Your feet should also be about shoulder width - you can move them slightly in if you prefer, but a wider base of support will give you greater stability for your pushup. Inhale as you bend your arms and lower your body towards the floor, pause, and exhale as you straighten your arms to lift your body. Your body should stay in a straight line from your head to your toes - don't lift your butt up in the air or let it drop down. If you need to, you can do a modified pushup on your knees. The same rules apply - keep your body straight and don't raise that butt in the air.   

 

Follow this PSL challenge to get toned this September!

8/24/2020

Today we're moving on to the final move in the August Arms Challenge - tricep kickbacks! These are great for toning your triceps since they work all three heads of the muscle.  They'll help you get sculpted arms and get rid of that upper arms wobble. All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. 

To do a tricep kickback, stand with your legs hip-width apart and bend down into a slight squat. Your back should be close to parallel to the ground. Begin holding your weights at your chest, palms facing in. Exhale and slowly press your weights backwards slightly past your hips, keeping your upper arms steady by the sides of your body. Pause, inhale, and bring the weights back to the starting position. 

8/18/2020

Today we're moving on to the next move of the August Arms Challenge - reverse flies! These work your rhomboids, the muscles in your shoulders and upper back.  All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. 

To do a reverse fly, stand with your legs slightly bent hip-width apart. Bend over to where your back is parallel with the ground. Hold a weight in each hand with your arms extended to the ground and your palms facing each other. Exhale and slowly straighten your arms to the side to lift the weights shoulder-level. Don't swing the weights - use your upper back and shoulder muscles to lift them. Briefly pause, then inhale and slowly lower your weights to the starting position. 

8/12/2020

We're moving on to the next move of the August Arms Challenge - overhead presses! These work your deltoids (shoulder muscles), biceps, and triceps. And since you're lifting your weights overhead, they also work your core muscles. All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. 

To do an overhead press, stand straight with your legs hip-width apart. Hold a weight in each hand at your shoulders with your palms facing forward. Exhale and slowly straighten your arms to lift the weights overhead. Briefly pause, then inhale and slowly lower your weights to the starting position. 

8/6/2020

Today we're moving on to the next move of the August Arms Challenge - tricep extensions! These will help tone your upper arms and get rid of that wobble. All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. 

To do a tricep extension, stand straight with a weight in each hand.  Hold the weights behind your head with your elbows bent and pointed up towards the sky. Exhale and straighten your arms to lift the weights overhead. Briefly pause, then inhale and slowly lower your weights to the starting position. Follow this challenge to get your arms sculpted! 

8/1/2020

This month we're doing an arms challenge - these moves will help you get sculpted, sexy arms. All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. Our first move is bicep curls. We're starting off with just 10.

To do a bicep curl, stand straight with a weight in each hand.  Keep your elbows close to your torso and rotate your palms so they face forward. Exhale and curl your weights to shoulder level while contracting your biceps. Briefly pause and squeeze your biceps, then inhale and slowly lower your weights to the starting position.