celebrities exercise fitness

7 Celebrities Who Swear by Insanely Hard Workout Routines

We see them on television and in magazines all the time. Celebrities who have the perfect bodies. Some are lucky enough to have a naturally lean and slim body, while others struggle for what they have. None the less, everyone has to have some form of a physical exercise to keep themselves in their prime. Here I break down 7 celebrities who swear by insanely hard workout routines.

Beyoncé

beyonce working out

Beyoncé is popular in the celebrity world as a singer and actress. She also happens to have her own body workout program that she incorporates into her almost daily workouts. She breaks her workouts into a few different groups.

  • Beyoncé Cardio
  • Beyoncé free weights
  • Beyoncé abs

Check out her website at www.beyonceworkout.com to find out more information on this.

Khloe Kardashian

khloe kardashian working out

Now sporting her “revenge body”, Khloe Kardashian has the best bod since she started focusing on making herself more fit, and healthy. Khloe Kardashian’s hardcore workouts go as follows:

  • Single dumbbell clean and press
  • Banded 4×4 walk
  • Overhead crunch to rotation
  • Renegade row to mountain climber
  • Reverse lunge to press with high knee

Use this guide to help you learn how to do each of these workouts.

Jessica Alba

This actress is a beauty to be told. She has one of the fittest bodies around and is all about having a healthy lifestyle, especially after becoming a mother. To stay fit Jessica Alba likes doing dance classes that incorporate Pilates-type of exercises.

She also likes to get in the gym and get involved with some group classes such as cycling. She also does sprint intervals.

Candace Cameron Bure

With the help of her trainer, Kira Stokes, Candace, who is the main star on Fuller House, trains hard to stay healthy and lean. On her Instagram, you can find her showing off her killer moves.

To stay fit the actress does a number of things from burpees, pull-ups and dumbbell rows on the regular.  Bure has told many that she is a big fan of strength training to build muscle but seems to tone it down in cardio.

You might also find her working out with her co-star best friend, Andrea Barber, who we all might know as Kimmy Gibbler.

Ellie Goulding

This famous singer likes to hit the bags at the gym to help keep her in shape. She is a big fan of boxing and isn’t afraid to admit that she loves knowing she is able to protect herself.

Goulding’s workout routines revolve around UFC types of workouts to keep her fit.  She also likes to run, do yoga, and a martial arts dance called capoeira.

Hilary Duff

Hilary Duff has had her attention in the spotlight since a young age. She is an actress and singer and a workout goddess. Duff is found on Instagram giving kudos to Rise Nation workouts. The founder of this workout program is Jason Walsh who happens to be Hilary’s boyfriend. You can read more about this Rise Nation workout by visiting rise-nation.com

These workout routines are described as moving the way the body is physiologically intended to.

Hilary embraces the following into her workout routine:

  • Pilates
  • Running
  • Swimming

Jessie J

Popular singer, Jessie J has an incredible bod, there’s no doubt about it. So how does she keep her body in shape?

Jessie puts on her workout gear and gets to work on training, which include:

  • Squats
  • Lunges
  • Kettle ball swings
  • Superman

Jessie J also did her own workout routine for the Nike App, which has a high-intensity workout routine that will make your sweat soak up your shirt.

If you feel you are interested in working out with the Nike App, visit this page to get more information about it.

There we have it. Seven hard working ladies that will help inspire us to be our best. Everyone needs a role model and these ladies are definitely an inspiration.

what you need to do bbg workout

What Do You Need To Do The BBG Workout

What if I told you, you don’t need a gym to get the perfect bikini body? No? Well, do I have news for you. Thanks to Kayla Itsines BBG workout, you can do all the guides’ exercises wherever you can lay down a training mat. With the help of Kayla, you will be buying that perfect bikini you’ve been eyeing for ages. You can read our BBG workout review.

BBG Workout by Kayla Itsines

First of all what you’ll need is the actual BBG Workout to do it from home. Which can be purchased at an 80% discount on www.bbg-discount.com/shop/. Without this you won’t even be reading this, but for those who are, head over to the site and orders yours now. You’ll be saving a lot of money on something that has the potential to change your life for good.

Thanks to Kayla Itsines your workouts will never be boring again. And you’ll only be working out for 28 minutes each day. Every day focuses on a different muscle group. So by the end of the week, you’ll have worked out your entire body.

A Bit Of Motivation And Lots Of Discipline

Motivation fades after a while and this is where discipline comes in. Anything worth doing has to be done consistently. Eventually, it will become a habit and you’ll become cranky if you miss your daily exercise.

Discipline and a can-do attitude will get you the results you want. You just have to do the work and stay consistent. Kayla Itsines BBG workouts are hard. You’ll have to push yourself to become fitter and stronger.

You can do the BBG workout at the gym if you want to. But by far the best thing about Kayla Itsines guide is that it can be done anywhere. So you don’t have to head out the door early in the morning. All you have to do is go through the exercises of the day and get started!

What Equipment Do You Need

To do the exercises you’ll need a few things to get you started.

  • Bosu
  • Medicine ball
  • Dumbbells (3-6kg each)
  • Skipping rope
  • 1-2 flat benches
  • Yoga mat
  • Foam roller for stretching out muscles
  • And of course, your choice of music to get you pumped up

If there are some equipment you can’t afford or can’t find there are substitutes you can use instead.

Bosu: Leave it out altogether and modify the exercises where the bosu is used. For example you can do regular burpees instead of Bosu burpees.

  • Dumbbells: You can use two heavy objects of the same weight that has a comfortable grip.
  • Skipping rope: There is no substitute for a skipping rope, but you can always do air skips to mimic using a jump rope.
  • Medicine ball: Use the dumbbells instead of the medicine ball, by holding one in each hand.
  • Bench: Any flat surface like a ledge, chair or park bench will do.

Sometimes we don’t have access to all the equipment. So Kayla Itsines suggests using your own body weight to the complete the exercises.

Your results will be a little slower, but you’ll still be toning up and becoming fitter.

Last but not least, a good attitude about your overall health will get you through the gruelling workouts. So by the end of the 12 week program you won’t just look better, but you’ll feel it to!

 

Can You Do Kayla's BBG Workout At Home

Can You Do Kayla’s BBG Workout At Home

Kayla Itsines who derives from Adelaide, Australia is the mastermind behind the BBG workout by Kayla. Her approach to fitness has changed the way we as women enjoy exercising.

With her 5.8 million followers, Kayla is an absolute force to be reckoned with. Trumping even Jillian Michaels in all her endeavors. It seems to pay by being nice rather than shouting at the people who want to change their lives.

Where To Do The BBG Workout

Anywhere! Kayla Itsines was smart when she made the BBG workout plan available in PDF form. This means you can take it anywhere with you on your phone, iPad or tablets. You don’t need an expensive gym membership to do the workouts. You can literally have it with you at all times.

You can do the BBG workout at home, it’s as easy as that. You don’t need to get out of the house and drive to another place. Or pay for extra classes.

What You Need To Do The BBG

doing bbg at home

Thanks to Kayla Itsines you don’t need a wad of cash to do her BBG workout. There is a website where you can get 80% off on her guides. So if you’re still in two minds about spending money on her BBG workout just head over to www.bbg-discount.com and purchase it now.

When buying the BBG workout you will also have the option of adding equipment to the cart. This is completely up to you. Have a look around at prices and see if you can find if there is somewhere you can purchase it from for cheaper.

The Equipment

Luckily for all of us the equipment required isn’t a lot. And it’s all things you can buy from your local sports store without breaking the bank.

Kayla Itsines made sure that you can do the workout at home with the equipment she suggests. If you can’t get hold of any of the required workout equipment then you can use your own body weight. Results will be slower but at least you’ll see a change.

So, for your at home workout you will need:

  • A flat bench, or any flat surface that is stable
  • A bosu
  • Medicine ball
  • Dumbbells (3-6kg)
  • Skipping rope

All the required equipment is easy to add on to your workout program. Even if you don’t have enough money to purchase them all at once. Decide what equipment you would like to use and buy those first. And as you continue on your fitness journey you can buy a new piece of equipment every month.

Kayla Itsines has made sure that we all get the workouts in that we need. And it’s comforting to know that you can do them with messy hair and your old gym clothes. Without any fear that you’ll be judged at the gym for your attempt at a squat or when tripping over you skipping rope.

That to me is a win-win situation. Because I tend to be on the clumsy side of the spectrum.

Thanks Kayla, I appreciate the fact that I won’t fall on my face in front of any gym bunnies!

dumbbell exercises

5 Creative BBG Workout Ideas on How to Use Your Dumbbells!

In order to sculpt a sexy and toned physique, strength training is an essential part of the process and your key to success. Your BBG workout guide strength training routine can get a little boring sometimes, so why not spice it up with some fresh new dumbbell exercises besides doing the BBG workouts! Don’t know what that means? Read this article to understand what is the BBG workout about.

Dumbbells are the perfect workout accessories. Due to being small and portable, you can workout anywhere, anytime. Read on to find out about these new dumbbell exercises to give your workout a revamp.

All you need is a pair of two to three-kilogram dumbbells to get you started. This dumbbell exercises double as a cardio based workout as well as building strength and a beautifully toned body.

Each exercise below should be completed for 15 – 20 repetitions. Repeat all exercises in a circuit two to three times to target your entire body in one session!

  1. V-Swings Begin in a wide stance and holding both dumbbells with your palms towards each other. Sit into a low squat by moving your weight into your heels and sitting back whilst the dumbbells hang between your legs. In one free-flowing motion raise push your weight into your heels, thrust your hips forward squeezing your glutes (butt muscles) and swing the dumbbells up above your head with your arms forming a V-shape. Control the weights back down to the starting position whilst sitting back into the starting squat position. Now keep going, that’s one repetition down!

What body parts am I working?

  • Glutes
  • Abs
  • Shoulders
  1. Plank Row With Knee Drive

Start in plank and ensure your palms are on the floor and your shoulders are over your wrists. Place a dumbbell on the floor either side of your hands. Your body should be in a straight line – no bum in the air or sagging hips – with your heels and head. Maintaining perfect form move your weight to your right arm whilst grabbing the dumbbell in your left hand. Drive your elbow up towards the roof keeping your arm close to your body, then reverse the move and return to the starting position. The only movement should be your arm. Once the dumbbell is on the ground again, drive your left knee to the outside of your right elbow and back to the starting position. Repeat the exercise but for the right side of the body. Once completed on both sides of the body, that’s one repetition!

What body parts am I working?

  • Back
  • Shoulders
  • Arms
  • Abs
  • Glutes
  1. Uppercut Combo With Row and Reverse Fly With a dumbbell in each hand and palms towards each other, start in a wide stance. Bend at the knees and tilt from the waist. Place your arms out in front of you. Drive your elbows backwards keeping your arms close to your body. As you bring your arms back to the starting position rise up onto your toes, hold your core and drive your left hand into the air, repeat for the left arm. Return to the starting position. Keeping your elbows at a slight bend, bring your arms out to the side so your hands are in line with your shoulders. Controlling your movement, slowly return to the starting position. One repetition down, keep going!

What body parts am I working?

  • Chest
  • Shoulders
  • Back
  1. Dumbbell Side-step, Reach and Touch

Start in a wide stance grasping both dumbbells in your hands at your shoulders, elbows tucked in. take a large step to the left and quickly bringing your right foot in to meet shoulder width apart. Hold your core, rotate to the left raising both weights up towards the roof. Bring the weights back to your chest and complete the shuffle movement to the right. Rotate your waist to the right, this time crouch down and reach the dumbbells to the floor, a dumbbell either side of your foot. Return to standing, weights at your chest. One repetition completed! Carry out 8 – 10 on each side. Ensure to rotate which side you touch down on so you work both sides of your body!

What body parts am I working?

  • Core
  • Back
  • Shoulders
  • Quads
  • Glutes
  1. Triceps Extension With Side Lunge

Start by standing with your feet hip width apart. Hold a dumbbell in each hand along your sides with your palms facing towards each other. Tilt from the waist, look down and drive your elbows back so your dumbbells are at your armpits. Squeeze the back of your arms (triceps) and move your hands backwards, straightening your arms at the elbows. Bring the dumbbells back to your armpits and then drop your arms to your sides. Take a large step to the left, bending your knee as it makes contact with the ground, keeping your right leg straight. Hold. Then push off your left foot to return to standing shoulder width apart. Repeat entire exercise combination again but with lunge to the right side. Repetition one, done!

What body parts am I working?

  • Triceps
  • Back
  • Quads
  • Glutes
bedtime fat loss tips

5 Bedtime Habits that Will Help You Lose Weight

Women are always looking for a way to lose weight. Whether that be a few pounds or a larger amount, there are many different things to help you accomplish your goals.

There’s a little bit of everything out there. What you don’t hear people talk about often enough, is what you could do before you go to sleep. Read my Kayla Itsines Review and the five habits that are going to help you lose weight below, many are quite effortless.

  • Exercise routines

Exercising before bed has its benefits. There are a few different types of exercises you can do. I have made a small list of good nighttime exercises and their benefits.

  1. Resistance training- Deciding to resistance train before you wind down for the night will help you burn extra calories. Studies show when you do this training your resting metabolic rate is higher for an average of sixteen hours, which in turn helps you burn fat. Sleeping while melting fat sounds good to me.
  2. Bodyweight exercises- This exercise is a great way to help you target muscles by going against gravity. Examples of these exercises include push-ups, pull-ups, dips and bodyweight squats.
  3. Late cardio– Cardio doesn’t have to be vigorous. You simply walk at a fast place for a certain amount of time, as long as it is at a steady pace. Of course, if you wanted to go hard go for it. Nighttime cardio will help you quench those pounds.
  • Sleep

Sounds a bit too good to be true, but this is a fact. Listen closely; Everybody has hormones. Your body is made up of different types of hormones which have their own purpose. Two of them are Leptin and Ghrelin.

Leptin helps steady your energy levels and keep your appetite low. Ghrelin stimulates hunger and initiates the need to eat. When you get a good night’s sleep you reduce your Ghrelin levels and increase Leptin hormones to suppress your appetite.

Studies have been done, and on average, a person who is considered overweight typically slept sixteen minutes less than people who were in the normal range for body weight. It may not seem like much, but those minutes add up in a big way. Sleep longer to suppress that hunger.

  • Eat some carbs

Eating carbs before bed isn’t such a bad thing if you are looking to shed some pounds. There was a study, researchers took 78 Israeli police officers and split them up into two groups.  They placed them on the same the same low-calorie diet for six months.

They ate equal amounts of carbs, protein, and fat with the only alteration being one group ate their carbs in the evening while the other half ate them through the day.

The results of those tests concluded that the half of police officers who ate their carbs at night lost twenty-seven percent more body fat than the other half who ate their carbs throughout the day. In addition, they also felt 13.7 percent fuller at the end of the study than in the beginning, while the others felt hungrier. The results are incredible. Just a little change can do so much.

  • Breathe

Yes, breathe; Through your nose that is. How? When you breathe through your nose it provides more oxygenation, which helps you takes deep breaths, which help relax your body.

Also, when you breathe through your nose instead of your mouth you prevent snoring, which also improves your sleep. Sometimes we don’t always have a choice, but if we do this is your best option.

  • Orgasms

Ahhh, yes. All of us adults that have had an orgasm knows the feeling right after that burst of pleasure floods our bodies.

Now, there is no actual proof for this, but the truth of the matter is; When you are having sex or masturbating, your heart rate levels go up and in line burns calories. Feel great while losing weight. I think yes!

Wow. So many things we didn’t know. I don’t know why not, but I’m glad I do now. I will take the next step to better myself.

Now the question is, will you? Don’t make excuses. Make yourself proud with the BBG workout.

 

losing belly fat tips

The Secrets To Losing Belly Fat With Bikini Body Guide

The hardest thing a woman can be faced with is accumulated belly fat that happens over time. You don’t mean for it to happen – You tell yourself that you know you need to do something about it, but before you know it the scale is tipping more than you ever thought it could.

Now you are bound and determined to lose weight, and you leave yourself no choice. You tell your friends and family because you want to prove to them you can do this. Now is your time.

Read our Kayla Itsines Bikini Body Guide Review and follow some of the best tips below to help you lose that unwanted belly fat.

Belly Fat Problems

Fact: Belly fat isn’t only a problem for overweight people. This can be a problem within your body you didn’t even know you had because you have a flat stomach and are in the right range per the BMI (body mass index) scale. The body fat within your body located near your organs such as but not limited to; Your liver, heart, and lungs. This certain fat is called visceral fat. If you have too much of this, you have potential for the following health problems:

  1. Type 2 diabetes
  2. Colon cancer
  3. Heart disease
  4. High blood pressure
  5. Breast cancer
  6. Dementia

Losing Belly Fat Tips

  • Healthy eating: This is the first thing I’d start with especially if you are obese. Take some time to get your body feeling better with healthy food. You will be surprised the weight loss you can get from this change. The better you feel, the readier you will be for the next tip which is:
  • Exercising: This can range from lifting weights, to fast-walking or picking up a sport. Exercising increases your metabolism and heart rate, which in turn burns fat and calories. Start off slow and when it starts to become easy it’s time to challenge yourself a little more.
  • Reduce stress: When you choose to exercise, you are more than likely to reduce your stress. A good option to try is Yoga. Reducing stress benefits you greatly. The less stress you have the more likely you are to stay on track. It will also improve your self-esteem when you start seeing those results.

 Some other ways to reduce stress are:

  • Meditation
  • Breathe Deeply
  • Decompress- heat wrap around your neck and shoulders for ten minutes. Relax your body and close your eyes. After removing wrap, try using a tennis ball or something similar to massage away any tension in your muscles.
  • Music
  • Eat carbs at night: A recent study shows that those who eat carbs in the evening time are more likely to weight, especially when dieting. A little change in diet can give you that extra push you might have needed if you happen to plateau in your diet and workout regimen.
  • Fiber: Eating a lot of fiber is a good thing. From a trial done in 2011, for five years those who amplified their fiber consumption by 10 grams a day reduced visceral fat by 3.7%.
  • Drink plenty of water: Water is always a given. It’s the best option over any other liquids, especially sugary ones such as soda. Cut those out of your daily intake and cut down the belly fat.

Sometimes, doing this on your own does not get you anywhere. Sometimes you just need extra help and motivation. Try to find a support system; A workout buddy or personal trainer app such as Sweat With Kayla Fitness App and use these tips to help you melt away belly fat.

It may not happen overnight, but if you each day you apply yourself to being a better person, and taking care of your mental health, you will accomplish your goals.

why women should lift weight

Why You Should Do Weight Lifting To Get A Bikini Body

Weightlifting. It’s a scary prospect for all us ladies out there. We tend to rush towards the spin and Zumba classes, well because it’s targeted at us mostly. And not to mention there’s safety in numbers. No-one can single you out unless you fall off your bike or trip over your shoelaces.

Just looking over towards the weightlifting section at the gym and seeing all those buff males, can have the adverse effect when we’ve considered taking up lifting heavy things. So while we’re sweating our literal bottoms off, other women are shaping and toning their bodies by doing weightlifting.

Besides doing the Bikini Body Guide workout , you should be doing weightlifting too!

The weight rack isn’t specifically for the men, it has so many benefits for us ladies too. Cardio by itself isn’t so bad but throw in the barbells and you’re definitely going to see results a lot quicker.

Here’s why:

It boosts fat loss

When you only do cardio your body will eventually reach stagnation and your metabolic rate will continuously fall because your body is adapting to the strain and demand you put on. So to counteract this add in weightlifting. By switching between cardio and lifting weights your body will eventually have to guess what’s next, and that’s when the weight loss, toning and muscle gain begin.

Burning more calories

Continuous weight training boosts your metabolism throughout the day. Which means you will be burning fat even when you aren’t exercising. When doing cardio by itself it can have the adverse effect. So when you’re in the gym again give the treadmill a skip and go lift some iron. Your body will feel it all day afterward.

More energy

Weightlifting has been proven to enhance your psychological well-being. In other words, it makes you feel good and gives you extra oomph throughout the day. The opposite has been shown when doing cardio for a few hours. Cardio saps your energy because it elevates your heart rate for the time period you are running or spinning. Weight lifting on the other hand, uses short bursts of energy. So kick your running shoes to the side and pull on those gloves. You’ll get a lot more done during the day because you’ll have the energy to do it.

Curves

Doing hours and hours of cardio to shape your body doesn’t have the same effect as lifting weights. If you want to look more toned and bring forth those curves you have to build muscle as well as strength. When cardio is done for long periods of time you can lose muscle mass. By weightlifting, you will be sculpting those muscles and toning your body. Which means you will be working towards that curvy yet sexy body you’ve always wanted.

Helps Mentally

Stress and depression can both be serious downers. Especially if we aren’t happy with the way we look. Doing loads of cardio will not fix the issue.

Why not grab a barbell and take out your mood on weightlifting, it lets off steam and helps you focus on the weight of the barbell instead of your life. It has been proven that lifting weights will reduce the symptoms of depression, anxiety, and stress. Not to mention all the healthy benefits that will give you even more peace of mind.

Sleeping better

Us women should aim to sleep about 6-8 hours a night. Yet most of us fall short of this because of stress and poor mood. It’s been proven that incorporating weight lifting into your exercise can greatly improve your quality of sleep. Which leads to a better mood and overall better health. We can’t function without our beauty sleep, so why not add something that will make you look, feel, and sleep better at the end of the day?

These are only a handful of reasons why women should do weightlifting to keep slim. It really does improve the quality of your life. And improving the quality of your life will make you live better and enjoy it even more. By adding weight lifting to your workout, you are doing yourself a huge favor. If you do have any injuries please consult your doctor first.

So add weightlifting to your program, even if you start with twice a week. Ask a cute guy you’ve been eyeing for a while to help you. Men always like showing us how things work. You never know, you might even meet your soulmate.

Review Of The Bikini Body Guide Program

Watch our video to understand what this fitness program is all about!

Bikini Model Stomach Workout

Try this workout now to get that flat stomach to look hot in your two-piece swimsuits!

bikini body

How to Get Fit with Kayla Itsines Bikini Body Guide Workout?

Kayla Itsines will not ask you to start jumping through the roof on day one. She is a certified fitness expert who understands how a woman’s body will react to a particular exercise and hence, the Bikini Body Guide PDF is designed in such a way that it will gradually progress into a fat burning routine. In the first few weeks, you will only be performing low impact exercise circuits in 7-minute intervals that will allow your body to get adjusted to it.

Kayla also understands the importance of building up strength in your muscles that will be vital in helping you continue once you reach the more vigorous stages of the workout. If you don’t know what her workout is all about, read this article regarding what is the BBG workout. For this reason, strength training and conditioning are an important part of the Bikini body guide. There are dedicated circuits to stretching that helps prevent injury and also loosens tight muscles. For example, if you have tight hamstrings and are in a desktop job, it can lead to a condition called Lordosis, where your lower belly distends outwards. There are targeted stretches in the Bikini Body Guide that specifically addresses individual muscle groups.

Similarly, if you have problem areas, like your hips or your thighs or arms where you tend to store more fat than others, then you will be amazed at how well thought out the BBG is.

Don’t know what the BBG is? Then you should read about BBG meaning! The exercises are created in such a way, that you will be dealing with each one of these body parts and you probably won’t even notice.

By the time you reach weeks 5-7, your body is already primed for the onslaught that awaits it in the weeks to come. That’s when the Kayla Itsines workout really picks up speed and begins to test you and challenge you with every new move. But you won’t be bored or demotivated because there is an entire Kalya Itsines community to motivate you.

The Community workout

That’s what makes the Kayla Itsines workout so inspiring. It is like working out with millions of people who are facing the same problems as you are. That’s the best kind of motivation that you can get. And the community members are really active too. If you are unable to perform a certain move, like the lateral bench jumps for example (which is a killer), just post it on the community on Instagram or on Facebook and you will be amazed at the support which you receive from the members.

People track and update their entire weight loss journey with daily pictures and if possible videos too.

You can always write to Kayla herself and though she’s probably swamped, she does take time and respond back to most queries. If you check any Kayla Itsines review, it does mention categorically how proactive she is to speak to members of her program.

Get into that Bikini

With all the tools and the support that you need to get on your weight loss crusade, the Bikini Body Guide is your ticket to glory. And if you have just booked tickets to a tropical paradise this upcoming holiday season, then this is what you must gift yourself first. A challenge that will test you no doubt, but bring out a more confident and fitter you who will be ready to stretch your own limits.

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