15 Minute Holiday Fat Blaster Workout

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15 Minutes is ALL You need to
Burn Off Holiday Fat!
Short burst workouts are your solution to burning off Holiday Fat and Calories. High intensity exercise burns off significantly more body fat than traditional, steady-state endurance exercise.

With these full body resistance training moves, you get an intense, metabolism boosting workout in a very short period of time. You will feel energized, have the strength to keep up with the holiday hustle and bustle, beat holiday stress and become a Holiday Hottie, all from a mere 15 minutes of your day.

Holiday Hottie Body Circuit

All you need is a pair of dumbbells ~ I am using two 15 pounders!

Perform these fat blasting moves in a circuit style performing one right after the other with little to no rest. Take a 30-60 second break and repeat this circuit 2 to 4 times depending on your fitness level.

Be prepared to work and get ready to LOVE the fact that your workouts are done in a flash! As always, consult with your Dr before beginning a new workout or exercise routine and yes, it is to your benefit to start with a proper warm up and cool down.

1. Squat Thrusts – 10 x
2. Romanian Deadlift to Row – 10 x
3. Push Ups Plus – 10 x
4. Reverse Lunge with Twist – 10 x each side

Follow up with Intervals using just a jump rope!

I call this one Jump Rope Hundred
and yes, even if you do not have a jump rope, you can still do this!

25 jumps both feet
25 jumps on right foot
25 jumps on left foot
25 jumps on both feet

March it out for 30 seconds and repeat this Interval session 2-4 times.

Burn more calories with the 15 minute Fit Yummy Mummy workout than you would in 45+ minutes on a treadmill!

 

You will KEEP burning more calories ~ resistance training makes your body work FOR you vs. you working your body!

Fit Yummy Mummy Motto:
Minimize your time, Maximize your results!

This 15 minute workout can be completed 3-4 days a week – just be sure to allow a day of rest in between each resistance training day.

Holiday Booty Blaster Video Reshape Your Butt

Reshape Your Booty for the Holidays!
All you need is a dumbbell!

IMPORTANT: These moves are intense. If you have problems with your knees, please do not attempt. As always, consult with your Dr before beginning a new workout or exercise routine. For best results follow a FULL body resistance training plan AND clean up what you eat!

These are Two of my Favorite Booty Blasting Moves because they are quick, intense and wow can you ever feel it where it counts!

1. Dumbbell Swings

Perform 15 – 30 repetitions

Dumbbell Swings work your hamstrings, glutes, back, core – basically a total body exercise but where you notice them the most, especially with this combination of movements, is in your backside!

Make sure you do the DB Swing properly – you will hike the BB behind your hips and as you come back to stand, fully extend your hips and quickly contract your glutes forcing the DB up to shoulder level. Your arms will be extended, shoulders retracted. Gravity allows the DB to feel weightless for just a moment before it begins to fall back behind your hips as you repeat the movement of the swing.

2. Jumping Lunges

Perform 10-12 repetitions each leg
This means jump left, jump right, ONE. Jump left, jump right, TWO…

Start in the lunge position – one foot forward and one foot back. Bend your knees, push then jump up high and switch leg positions. Use explosive, but controlled movements.

You can choose to modify this move by simply performing lunges. Your choice to either do forward or reverse. I find that reverse lunges place less stress on the knee and allow you to really focus on and activate your glutes.

ust to clarify ….

Because I know some will watch this video and think you only need 2 moves to reshape your butt – well let me just say that there is no such thing as Spot Reduction!!! You simply cannot work one area of your body and expect the fat to magically burn off and leave you with a beautiful toned butt, thighs, arms or abs.

You CAN however, work moves like this into your FULL Body Resistance Training Workout plan to ensure all the Major Muscles of your body are Being Worked effectively in ORDER to

~ Boost your Metabolism so you Burn More Fat
~ Loose Inches
~ Create Tone and Definition for without muscle you just look mushy and soft ~
and that sure does not look good in your favorite jeans!
~ Keep you Strong for STRONG GLUTES allow you achieve even MORE in your workouts!

Full Body Fat Burning Workout with The Abs Expert Scott Colby

Fit Yummy Mummy workouts out with The Abs Expert: Scott Colby!

Scott Colby is in town for a business meeting so we decide to get together, catch up, brainstorm ideas and film a handful of fun workout videos to share with everyone.

This is a workout Scott likes to take his Fat Loss Boot Campers through that combines resistance training AND Cardio into one, fast paced, heart pumping, fat burning workout!

Scott suggests 20 repetitions for each resistance training move and 12 repetitions for each cardio based move. All you need is a pair of dumbbells and your own body weight for the cardio moves. It’s a challenge but your goal is to complete 3 full rounds!

1. Lizard Crawl Push Up
2. Squat Thrusts (I call them burpees) with a Jumping Lunge
3. Overhead Press
4. Mountain Jumper add a Y
5. Renegade Row
6. Tuck Jumps

(Do not attempt the jumping moves if you have bad knees and as always, consult with your Dr before beginning a new workout or exercise routine.)

Heck – I was feeling it by just going through one demonstration round! Just wanted to share something fun to throw into your Fat Loss Workout Mix!

Holly Rigsby
Your Fitness Coach

Tighten Your Tummy For The Holidays VIDEO

Be sure to add this exercise to your bag of Tummy Tightening Tricks to help you “tighten” and “tone” your tummy for the Holidays!   Tighten your Tummy with the intense and challenging stability ball plank. How long can YOU hold it?

Your goal – hold for 30-60 seconds!

Get the most out of the plank by..

~ Lifting your upper body OFF the ball
~ Drawing your belly button in, as if pulling toward your spine – this ensures you have engaged your deepest core muscles but you are still able to breathe!
~ Check the alignment of your hips… make sure your butt is not in the air nor do your hips sag too low. Your body should form a straight line from head to toe.

Are You Shaking?

This is normal. Your body may begin to shake after a few seconds of holding the plank position. This is simply due to a lack of coordination and strength in your core muscles.

In this case, start off with shorter intervals – holding for 5 secs at a time. As you progress, within a couple weeks you’ll notice significant improvement in your ability to hold this position for a longer period of time without shaking!

Need help?
If you are not ready for the Stability Ball Plank – just practice the regular plank on a mat.

Just to clarify – no amount of “ab exercises” will burn the fat off your belly. This thinking is tied to the myth of spot reduction. Fat loss is a total body process. When you workout in ways that boost your metabolism using Full Body Resistance Training Moves you will begin to lose more inches, look more defined and toned plus have an abundant amount of energy – all in minutes a day!

Even Faster Flat Tummy Results can be achieved when you cut out processed foods and sugar!

Lose Tummy Fat: Bikini Fat Burn Flat Tummy Workout

 Lose Tummy Fat: Bikini Fat Burn Flat Tummy Workout

Super charge your bikini ready body results with a flat tummy workout!

Add this flat tummy circuit to your Bikini Fat Burn workout routine to burn more fat in less time, boost your metabolism and help you “tighten” and “tone” your tummy!

This circuit of 4 flat tummy moves are moves are designed to challenge all the muscles that wrap around your core plus incorporate your upper and lower body so your work more muscles and burn more calories!

All you need is a mat and a medicine ball (or a DB). Oh yeah…and be prepared to work with intensity! This not only supercharges your metabolism but means your workouts are done in a flash!

As always, consult with your Dr before beginning a new workout or exercise routine.

1: Medicine Ball Toe Touch

Perform 10-15 toe touches.
Lying on a mat, hold a MB overhead, arms fully extended, legs perpendicular to the floor. Keep your arms straight as you raise the MB up to touch your toes. You will raise your upper body just high enough so your shoulder blades come off the floor - nothing higher. Be sure to completely lower your arms to the floor before repeating. Yes, you may choose to use a DB instead of a MB for this move. Choose a weight that is challenging to you - try to use at least 8 pounds or more.

2: Medicine Ball Twist

Perform 10-15 Twists on Each Side.
Begin in a seated position on a mat, knees bent - feet can either be on the mat or lifted for an added challenge. Be sure to lean back about 45 degrees. Maintain this posture as you fully twist, reaching over to tap the MB on each side of your hips. Go at a pace that allows you to maintain proper form! Choose a weight that is challenging to you - try to use at least 5 pounds or more.

3: Belly Blaster

This is one of my FAVES!

Perform 10-15 belly blasters.
And yes, this move does live up to its name ; )
Begin in a plank position, weight is on your forearms and toes. Make sure your hips are not too high nor too low. Push off your forearms, lifting your hips in the air and look back at your toes - pause and return to start - making sure your body is in a straight line. Keep your core tight throughout this move and don’t forget to breathe!

4: Plank

This is an excellent way to finish off any type of core work - the plank helps to build endurance as well as strengthen your deep abdominal muscles (transversus abdominis) as well as the muscles in your lower back.

Your goal - hold for 30-60 seconds!
Begin in the same position you used to start the belly blaster - only this time you do NOT move…you Hold this position. Get the most out of the plank by pulling your belly button in, as if pulling toward your spine - this ensures you have engaged your deepest core muscles. Make sure your butt is not in the air nor do your hips sag too low. Your body should form a straight line from head to toe.

Are You Shaking? This is normal if you are a beginner. You body may begin to shake after a few seconds of holding the plank position. This is simply due to a lack of coordination and strength in your core muscles. Start off with shorter intervals - holding for 5 secs at a time. As you progress, withing a couple weeks you’ll notice significant improvement in your ability to hold this position for a longer period of time without shaking!

Perform these 4 moves in a row with little to no rest between moves. You can add this circuit to your current resistance training plan, right after you complete a challenging round of intervals or use it alone if time is short.

Burn More Belly Fat! Just to clarify - no amount of “ab exercises” will burn the fat off your belly. This thinking is tied to the myth of spot reduction. Fat loss is a total body process. When you workout in ways that boost your metabolism using Full Body Resistance Training Moves (yes, like Fit Yummy Mummy’s 16 week workout plan) - you will begin to lose more inches, look more defined and toned plus have an abundant amount of energy!

Fast Flat Tummy Results can be achieved when you cut out processed foods and sugar! For more tummy flattening nutrition tips be sure to see >>> 13 Flat Tummy Foods for Swimsuit Season.

Your Flat Tummy Workout will look like this:
Perform Exercise # 1
2
3
4
REST
1
2
3
4
REST
1
2
3
4
REST and Recover!


Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Click Here to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

Your Friend and Coach,

Holly Rigsby
Author of Fit Yummy Mummy: Complete, easy to follow 16 week “at home workout”system. Loaded with step by step workout plans, meal planning guides and all the motivation and support you need to get started.

Grab your copy of Fit Yummy Mummy and begin to transform and sculpt your body so you can lose your muffin top and wear your Bikini this summer with Confidence!

How To Lose Your Muffin Top Lose Tummy Fat

Fed up with the Tummy Fat and want to Lose Your Muffin Top?

Why not change up your workout routine!

Melt away your Tummy Fat by boosting your Metabolism!

Try adding in some new, full body moves that challenge the muscles that have the biggest impact on your metabolism. This will help to give you the calorie burning kick you need to shed the belly fat and help you achieve a flat tummy for summer.

Keep in mind workouts like this alone will not burn the fat covering these muscles.

Body weight moves are an excellent way to get started and can work together with your complete fat loss workouts and supportive nutrition plan to shed the muffin top and allow you to make great progress toward flat abs so you look amazing this summer no matter what you wear.

Your Friend and Coach,

Holly Rigsby
Author of Fit Yummy Mummy: Complete, easy to follow 16 week “at home workout”system. Loaded with step by step workout plans, meal planning guides and all the motivation and support you need to get started.

Grab your copy of Fit Yummy Mummy and begin to transform and sculpt your body so you can lose your muffin top and wear your Bikini this summer with Confidence!

Click Here

3 Steps to Lose Tummy Fat Your Summer Slim Down

3 Steps to Lose Tummy Fat Your Summer Slim Down Video Tip #1

Getting Started ~ The Hardest and Scariest Part

Today’s Video Tip explains why you MUST take a before photo before you step one foot forward into your fat loss transformation program and 3 tips on how to take the best before photos.

 3 Steps to Lose Tummy Fat Your Summer Slim Down Tip #2

3 Steps to Lose Tummy Fat Your Summer Slim Down Video Tip #3

- Trying to remember goal rather than write it down?
- Only asking “What do I want?”
- Only using 1 form of measurement

Find out what to do instead to create powerful and motivating goals to make your dream body a reality!

Click Here to get 3 Steps to Lose Tummy Fat Your Summer Slim Down Video Tip #3

Your Friend and Coach,

Holly Rigsby
Author of Fit Yummy Mummy: Complete, easy to follow 16 week “at home workout”system. Loaded with step by step workout plans, meal planning guides and all the motivation and support you need to get started.

Grab your copy of Fit Yummy Mummy and begin to transform and sculpt your body so you can lose your muffin top and wear your Bikini this summer with Confidence!

Flat Tummy Exercises Reverse Crunch and Plank

Looking for a solution to help to get a Flat Tummy?

I’ve put together a simple plan you can use asap to start making progress on your Flat Abs for Summer plan.

One of my favorite core exercises is the Reverse Crunch.

I love it for it is a quick, easy to do, lower abs exercise that helps you tighten your tummy, the area many moms find as the SPP - the “stubborn protruding pooch.”

How to Use
Add this simple yet effective move to your workout routine.

I find that my core exercises provide the most challenge when I perform them last.

For example this move would be one of two core exercises performed in the 3rd set of my resistance training routine or I may perform them after my intervals session. EX: Reverse Crunch and Plank

Performing 3 sets of 10-12 mindful repetitions back to back with little to no rest is enough to help create change when followed with consistency. By consistency means you need to allow a good 4 to 6 weeks to see noticeable changes.

While doing exercises like this alone will not burn the fat covering your core, moves like the reverse crunch can work together with your full body workouts to draw this area of concern IN and allow you to make great progress toward flat abs for the summer.

Tighten your Tummy Twice as Fast!

All you need to do is make a few small tweaks to your nutrition plan!

Yes, what you choose to eat affects the layer of fat that remains on your tummy, however there are adjustments you can make that not only help elevate your metabolism so you burn more fat but also help you get rid of the bloat that adds to your protruding belly!

The most important step you can take to tackle this component of the Tighten Your Tummy Plan is to write down what you are currently eating. While you may initially roll your eyes or quickly come up with an excuse as to why this is just not possible - please take a moment to consider these two points.

1. The BEST fat blasting, tummy tightening workouts will fail, if you fail to change what you are eating.

2. You cannot change what you do not know exists.

So fight the urge to ignore advice that actually works - and write down what you are eating for at least 5 days.

Once you have this list in front of you - I want you to highlight how often you…

* eat sugar - not sure? Look at the label.
* eat processed foods - these are foods that come in a bag or box that do not resemble real food….yes this includes special K, slim fast, baked lays, 100 calorie packs, etc.
* eat out
* eat bread, pasta, rice, or any other starchy carbohydrates

FYI
* eat also means DRINK - how many times are you drinking a calorie containing beverage? How much sugar or artificial sugar are you consuming?

If your food log is looking like a neon sign, it is time to make some changes so you can tighten your tummy twice as fast.

Not sure what to eat?

Try this….

Foods that you can hunt, grow, pick, harvest…you know, naturally occurring foods. Foods our bodies were designed to eat.

:: Proteins - chicken, turkey, fish, beans, etc.
:: Produce - veggies, veggies, veggies (yes you do not get enough) and fruits
:: Healthy Fats - olive oil, nuts, avocado, etc.

I do have a free “Flat Tummy Nutriiton Tips” in the “Get Your Body Back” Starter pack located in top right column of this blog if you want a specific examples of the BEST possible foods to eat as well as sample snack and meal plans.

You will be amazed at how quickly your tummy tones, tightens and stops bloating once you pair a good diet with your fat burning workouts.

Enjoy and be sure to share your Tight Tummy results below!

Your Friend and Coach,

Holly Rigsby

PS:
Want the complete approach?
Be sure to grab your trial offer of Fit Yummy Mummy: The complete, easy to follow 16 week “at home workout” loaded with step by step workout plans, meal planning guides and all the motivation and support you need to get started…. begin to transform your tummy and your body today!

2 Great Moves To Tighten Your Stomach and Lose Tummy Fat

Check out these 2 super effective moves that help to tone and tighten your tummy for summer. All you need is a Stability ball and a mat.

Note: These moves are most beneficial when added to a full body, resistance training program. These two exercises alone will not burn the fat covering your abs. Moves like these can work together with your full body workouts to draw IN this area of concern and allow you to make faster progress toward flat summer ready abs.

How To Use the “Tighten Your Tummy” Exercises
Perform these 2 moves back to back as a super set with little to no rest between moves. You can add this super set to your current fat loss plan or use it alone if time is short. Be sure to double your results by cutting out processed foods and sugar!

Your super set will look like this:

A1
A2
A1
A2
A1
A2
REST

Super sets allow you to get maximum results in minimum time - they boost your metabolism, allow you to increase intensity so you stay challenged, are FAST and FUN!

Super sets are the secret ingredient to all the Fit Yummy Mummy short burst resistance training workouts.

There is nothing more motivating than having a Summer Ready body and the tummy to go along with it!

Tighten your Tummy Twice as Fast!

All you need to do is make a few small tweaks to your nutrition plan!

Yes, what you choose to eat affects the layer of fat that remains on your tummy, however there are adjustments you can make that not only help elevate your metabolism so you burn more fat but also help you get rid of the bloat that adds to your protruding belly!

Need ideas? Be sure to see >>>   Flat Tummy Exercises Reverse Crunch and Plank

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back.  Click Here to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

 

Lose Tummy Fat with the Bikini Fat Burn FULL Body Blast

Lose Tummy Fat with the Bikini Fat Burn FULL Body Blast

Add this full body Tri Set to your Bikini Body Workout to Lose Tummy fat in less time, boost your metabolism and help you “tighten” your trouble areas - especially your arms, abs, thighs and butt!

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back.  Click Here to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

 

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