Hello, Darlings!

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For many of us summer is right around the corner and for some of us like here in beautiful Norway it has already arrived! So in honor of this beautiful weather that God has blessed us with I decided to take my workout outside and get my daily vitamin D as well! Today I wanted to share with you all a simple workout routine that you can do at your own pace and in your own space! As a model I’ve always needed to find a way to workout without being dependent upon a gym or even equipment’s. These exercises are easily to do- anytime and anywhere so if you are a working boss lady, an awesome stay at home mom or you just don’t like the gym;-) Don’t you worry! All you need is a bottle of water and a towel (or a mat) and you are all set! I tried my very best to show you how each one of these exercises are done but remember I am in no way shape or form a personal trainer but this works for me and I just wanted to share with you all because sharing is caring! But before we start, remember to always wear sunscreen if you decided to take your workout outside in the sun! So are you ready? Let’s go!

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DONKEY KICKS : TARGETS THE GLUTES

Get on all fours on mat. Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

Lower knee without touching floor and lift again. Switch legs then repeat.15 rep

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SQUATS: TARGETS THE THIGHS, HIP MUSCLES & THE CORE

Straight back. Weight on heels. Head up right. Keep your core tight. Legs parallel to the floor. Hold your arms straight out in front of your body at should level.

Slowly squat and slowly get back up to same position. 15 rep.

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BRIDGE : TARGETS THE CORE & THE GLUTES

Lay flat on your back legs open shoulder width apart with knees raised off the floor (Similar to the way you would lie doing ab exercises).

 Elevate your butt off the floor such that a straight line forms between your hips and your shoulders. Keep this position for 5 seconds. 15 rep.

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LUNGES : TARGETS ABDOMEN, HIPS & LEGS

Stand with with feet hip-width apart. Hands on hips and take big step forward. Bend knees until left thigh and left shin a parallel to the floor.

Rise up to starting position and switch foot. 15 rep.

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NOW THAT YOU ARE DONE REMEMBER TO STRETCH, DRINK WATER AND ENJOY YOUR DAY!

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AND DON’T FORGET TO SMILE!

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If you like to get to know me a little better you can visit my personal blog www.monalisas.no or follow me on instagram @onlymonalisa

Hi Lovelies!

(Muaythai champion of Sweden)

Today we have Susan Karuiki Muaythai champion boxer of Sweden declared the best female boxer of the year 2014 by the International Federation Of Muaythai  giving us her favourite workout tips for black women. Susan is humble and kind and her fitness gives us envy!!!!

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The first exercises are:

1.Lunges!!

They target the legs, quads, hamstrings and glutes. Keep your core tight chest high and relax the shoulders while making that your knee doesn’t go past your foot.

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2. Wall Sits/Squats

Wall sit /squat! This is again good for both your core/tummy legs and glute’s. With this exersice on should again keep core tight chest high and shoulders relaxed. Think of it as pushing your bellybutton in to the wall.

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3. The Plank!

This worksout the whole body!!!! Targets abdomens,legs,shoulders, glute’s and overall muscel conditioning. To keep in mind core tight, elbows under your shoulders and your body in a straight line so that you do Not arche your back or pop your glute’s uppward.

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4. Assisted / Seated dips

These target the tricep’s (the back of the upper arm). To keep in mind yes again core tight go as low as you can without ledning forward with your upper torso to avoid stressing the front part of your shoulders/delts and keep your toes pointing uppward through out and full range3 when you push up!

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5. Jumping Jacks

They get the heart rate up and going thus aiding in the burning of calories and improving ones conditioning. To keep in mind full range motion is a must and when landing we land on the base of the foot and never the heels thus avoiding injury to our joint’s in the knees,feet, back and hips.

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All the exercise’s can be done as a cirkut of 30 sec per exersice no breaks inbetween then a minuten break then resume the whole cirkut five times.

Don’t forget that you can contact Susan if you ant to book personal training sessions to get yourself in shape. Her information is https://www.facebook.com/susan.kariuki1

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