Before performing these workouts it is best to warm up with some simple lateral and forward/back jumps over your towel, plus some towel overhead squats (hold towel above your head with straight arms while squatting).

Towel Workouts on a Wooden Floor

These guys do a great full body workout that hits the core, upper body and legs well.

Towel Workouts With Your Partner

This workout takes you through 5 classic weight training exercises, but they are done by using your partner for resistance rather than using weights. Each parter performs a different exercise at the same time. Switch roles after each exercise. Exercises include the assisted row/ sits ups, chest press / rows, shoulder presses / pull downs, arm curls, triceps extensions

Beach Towel Workout

No excuses for not getting fit and staying fit all summer. Exercise on the beach made easy. Here a fitness instructors from Canada displays his own towel workout. Much more intensive with plyometric push ups, dips, leg raises, one leg squats. Really this is more a beach chair workout than a beach towel workout, but good all the same.

Circuit training has three major advantages over every other type of exercise:

1. It works the whole body, upper and lower body, it stretches and conditions the body too.
2. You can create a circuit to last any length of time, and then repeat as often as required, or within a set time. So create a circuit that takes you 5 minutes, and you automatically have a 5 minute workout, a 10 minute workout, a 15 minute workout and so on. Time is never an excuse not to exercise again.
3. It can be done in a very small space at home, so no gym required and bad weather cannot stop you.

Simple Circuit for Maximum Toning and Fitness

Skipping Station

Start the circuit with skipping. Skipping is an excellent way to warm up plus it burns a lot of calories. Use a speed rope to make skipping easier. Those old heavy ropes slow you down. Skipping also helps tone the arms and shoulders so you can wave goodbye to those chicken wings!

Push Up Station

Although we call them stations, they can all be done in the same place! Push ups work the shoulders, arms and chest, and also help tighten the core. Keep your back straight, good posture is important to get the most out of a push up. If a full push up is too hard then try a quarter push up, which means having your knees on the floor instead. As soon as you can perform 20 of these you should be working on the full push up. If you get tired stop and hold in the plank position to help tighten the abs.

Bicycles

Bicycles are a form of crunch really. They are thought to be the single most important abdominal exercise. Lie on your back with your hands behind your head (but do not pull on your neck). Simultaneously lift your right elbow towards your left knee, so that you perform a twisting crunch sit up. Return then repeat on the opposite side. Repeat for the duration / number of reps you are aiming for.

Tricep Dips

Athletes perform full body tricep dips on parallel bars, but you should start with dips on a chair. Start by sitting on a chair with your hands next to your hips, the fingers over the edge of the seat. Then move your buttocks forward off the sit and lower yourself, then lift straight upwards. Focus on tensing the triceps. Watch as those chicken wings fly away!

This short circuit works the whole body and you should be able to comfortably work for 1 minute on each exercise with a 15 second rest after each one, making 1 circuit in 5 minutes.

Many women in the world today want to look and feel great, lose weight and get in shape. So strengthening and shaping up the famous “thigh muscles” with some effective thigh exercises is a very good idea to make you look attractive for that man of your dreams. Women all over the world strive to lose weight and get back into that “pear shape body” they might at one time had. Most women do not know that you can tone your thighs from home and see amazing results within weeks. I will show you 7 effective thigh exercises in this article that will get you back into shape without any equipment, but remember that you also need a solid diet and some cardio exercise to get the most out of this workout!

At the end of the day you want to do more than just get a great looking behind, and in order to do this to the fullest extent I suggest you also get into what is called HIT training. This is high intense training of some kind. Anyway, the exercises in this article will show you the most effective thigh exercises you can use right now to shape up and tone up those legs and bum!

If you want superior results from this workout I suggest you do each workout for at least 15-20 repetitions each, but begin slowly! You do not want to hurt yourself… Increase the amount of sets as you get more experienced. This exercise routine is to be done 2-3 times each week for best results. Drink plenty of water in during workout as well. The program I’m sharing here is a great beginners and intermediate workout for those of you looking for light to medium exercise. Of course, you might want to get in contact with a professional or purchase a workout program DVD to learn the best workouts for you.

Standing Dumbbell Squats: Front Thigh Exercise.

Grab a weighted dumbbell or improvise in both hands. Let your hands rest on your side and just let gravity do it’s job. Your feet should be positioned at shoulder width apart for this exercise. Remember to point the toes outward when you do this exercise, but not too much, just slightly. Keep even weight between your feet and start the exercise by inhaling through your nose, making sure you are in standing solid on the ground. Make a squat and exhale while you slowly move up again to the beginning position. Do this for about 15-20 repetitions, remember to start off with 1 set first, then move to 2 sets.

Lying Face Down: Front Thigh Stretch.

Laying with your stomach on the floor or if you prefer you can place something soft under your body, such as a yoga mat or something like that. The exercise is pretty simple, yet hard to explain… You simple take your left ankle with your right hand, so to speak. Opposite foot and arm. Then simply make it stretch from this position, by pulling your heel as high as possible up the back and hold for 20 seconds. Do this on each side as well and alternate between the right and left side.

Wall Squat: Front Thigh Exercise

This thigh exercise is quite easy as well, but it is very effective. All you do is place your body in a regular squat position while leaning back against a wall of some kind. The important part about this exercise is actually the breathing. You should inhale through the nose on your way down and exhale on the way up. Make sure to keep your back against the wall at all time to have the back straight.

Seated Split Stretch: Inner Thigh Stretch

You want to sit down on the floor or exercise mat, while spreading your legs as far as possible in each direction to create “split legs”. While in this position alternate sides and grab your toes, or go as far as you can at least. Just repeat this for each side of your body and hold the position for 20 seconds.

Lunges: Front Thigh Exercise

Stand up like you normally would. Then while inhaling take a half-step or full-step (depending on your fitness level) forward with one leg and bend your knees to create resistance in the front leg. Drop that leg as close to the ground as possible without touching it, then exhale while you go back up. Repeat as you like, but try to reach 20. Some people find this exercise hurts their legs the day after.

Seated Hip Twist: Outer Thigh And Rear Thigh Exercise

Put your legs in a position straight in front of you, stretching them as far as possible, then begin the exercise by trying to bend your left leg at the knee and putting the left foot over your right leg. Squeeze your arms around the left knee and try to give it a stretch by pulling the knee towards your shoulder. This should be done for 20 seconds for each of the opposing sides.

Seated Butterfly: Inner Thigh Exercise.

Simply sit down with a ruler straight back on the floor. Then start by bringing in the soles of your feet together to create a connection between the feet. This will create a “circular” look by your legs and your body. This is why it is called the butterfly. Perform this stretch exercise for at least 20 seconds, then rest, and perform it again. Repeat as you like, but it’s important to stretch when you exercise.

As you’ve read in this article you should also eat well and perform some HIIT training to lose weight in order to look your best. There are tons of great fat loss programs on the Internet that can make it really count for you, and make you look great again!

To learn how to lose 42 lbs of body fat in just a few weeks I suggest you check out Fat Burning Furnace right now, or learn more about weight loss at http://www.onlinehealthreports.com. Good Luck!

Full Body Core Workout Exercises 1

Supersets on a stability ball.

Full Body Core Workout 2: Back and Chest

Lower Body Workout 3: Step Exercises

There are more core body workouts in the series, but these lower body exercises from Zuzana need a mention. Excellent for toning thighs and buttocks.

To see more of  Zuzana Light’s workouts visit her at www.bodyrock.tv.

Many people think of home workout videos as being something resigned to the 1980’s. However, they are more popular than ever.

There are now so many options for how to workout at home that there is no excuse for not owning at least one. These are ideal for rainy days, and also can help you schedule a weekly fitness routine in your own home. Wait until the kids are in bed and your partner is surfing the net or down the pub with pals, and then pop your video in the DVD player and get exercising.

The 10 minute solutions are a great range as you can always find time to exercise for 10 minutes, or combine several workouts into one session.

• 10 Minute Solution: Blast Off Belly Fat
• Pilates Weight Loss Workout For Dummies [DVD]
• 10 Minute Solution – Target Toning [DVD]
• Davina – Super Body Workout [DVD]
• 10 Minute Solution – Pilates Perfect Body
• Darcey Bussell: Pilates For Life [DVD]
• Pregnancy Health Yoga with Tara Lee [DVD]
• Yoga for Stress Relief (With The Dalai Lama + 20 Routines) [DVD]
• Yogalates For Weight Loss [DVD]

Would you prefer to sit on a stationary bicycle in your living room for 45 minutes, or turn your home into a mini Rio carnival scene, with Samba blasting from your home cinema, while you dance the night away to classic Brazilian tunes and get fit in the process?

One of the best dance fitness DVD’s on the market at the moment is Vanessa Isaac’s Brazilian Dance Workout. This dance workout is a mixture of the most popular dances in Brazil at the moment, namely the Samba, Samba Reggae, African, Axé and Frevo.

• Shape Magazine described it as “An exhilarating total body workout.“
• Fit Magazine said “What a joyous, fun workout Vanessa Isaac has put together-you can feel her passion for dance…“
• Weight Watchers Magazine gave it the thumbs up too: “ideal for those who like to shake it while burning major calories.“

Other Top Brazilian Samba, Reggae and Dance Workouts Available from MotleyHealth:

Samba Party Workout 1: Brazilian Rhythm Celebration

The Samba Reggae Workout

Dance Today! Samba – Active Lifestyle Makeover

The DVD has two workouts, each of which that can be done once a week. One for the Back, Legs and Chest and the other for the Biceps, Triceps and Shoulders.

The emphasis is on the core, targeting the abs, but it does provide a well rounded weight training session to improve athletic strength, muscle definition and also boost metabolism to help burn fat.

The dumbbells are ideal for women that are starting weight training for the first time. The Valeo range provides several sized dumbbells in attractive colors to help identify each weight.

30 Minutes To Fitness: Weights Workout with Kelly Coffey-Meyer

Valeo HW5 5-Pound Neoprene Hand Weights

Weight Training For Women

Weight training is not as complex as many people think. For any one weight training session you should concentrate on no more than 5 different exercises to start with. Here is a list of 20 exercises that are ideal for beginners to weight training. We have split them into upper body, lower body, core and back. For toning bums and thighs then the lower body exercises are best. To tighten the stomach the core and back exercises are best. Upper body exercises is needed to provide balance and tone the arms. MotleyHealth.com has kindly provided the descriptions of each exercise. If in doubt consult a fitness instructor.

Upper Body Exercises

1. Bench Press
2. Bicep Curls
3. Flyes
4. Lateral Raises
5. Pushdowns
6. Shoulder Press / Military Press
7. Triceps Extension / French Curl
8. Upright Rows

Lower Body Exercises

1. Leg Curl
2. Leg Extension
3. Leg Press
4. Seated Calf Raises
5. Standing Calf Raises
6. Squat

Back Exercises

1. Back Extensions
2. Bent Over Row
3. Deadlift
4. Pulldown

Core Exercises

1. Crunches
2. Leg Raises

Women Weight Training

Many women think that weight training is an exercise activity for men only. But this is simply not true. Weight training is not only a great way to get in shape, it also boosts metabolism to help lose weight. Also, being stronger makes everyday tasks easier for you, whether it is carrying a baby around on your hip, doing house work, shopping, DIY, working in an office or factory. Being stronger just makes things easier.

If you have been coming up with excuses to keep from starting an exercise program, or you are just wary of the idea of lifting heavy weights, here are some myths we’d like to debunk regarding weight training for women.

1. Lifting Weights Will Cause You to Bulk Up.

Men develop bulky muscles due to male hormones. Women will become more athletic, curvier, and look sexier, but will not bulk up.

2. It is Hard to Get Started in Strength Training.

Strength training is not hard to do, you can get light dumbbells to start with, which are easier to lift. It is important to lift weights with good form to avoid injuries. A few sessions with a personal trainer in the gym will set you straight. Free weights take up relatively little space and you can workout at home.

3. You are Too Old to Begin a Program.

We are never too old to start weight training. Many pensioners have succesfully taken up bodybuilding as a hobby in the past, so it is never too late. Studies have also shown that people that do some weight training live longer and healthier lives.

4. If you do Cardio, you do not have to Strength Train

Cardio builds your fitness levels, which is important. However, strength training boosts your metabolism and conditions your body to harder work, which reduces injury during any activity.

5. You are Lethargic and do not have the Energy to Lift Weights.

This is the biggest hurdle for many people. They think that they do not have the energy to lift weights. The truth is that lifting weights will actually give you more energy. Your body will learn to burn energy more efficiently and you will rarely feel sluggish and tired.

6. It is Intimidating to Lift Weights at a Public Gym Surrounded by Guys

This was the case about 20 years ago, but not any more. Gyms are family friendly places with both male and female assistants on hand to give some advice.

7. Strength Training is Not Feminine

This is the worse myth. All the sexiest models do some weight bearing exercise. Building healthy muscle is the best way to get attractive curves without piling on unhealthy fat. Athletic women are also found more desirable by a majority of men!

8. Lifting Weights Takes Too Much Time

Another myth of weight training. You can complete an effective workout in 20 minutes, and if using weights at home, then there is no time wasted travelling to and from the gym.

9. Weight Training is Too Expensive

Nonsense! A pair of dumbbells and a barbell from Argos will cost less than one month gym membership and last forever!

10. Weight Training is Not Fun.

And it will hurt! Hey, if you do not like crunches and lunges, then do not do them! There are plenty of other exercises either on machines, using resistance bands or kettlebells that will keep you more interested if you don’t like the idea of mat work. Forget the “No pain, no gain” slogan.

Womens Fitness Tips

This workout video is perfect for toning bums, tums and thighs. These workouts will target those stubborn areas to reduce fat and tone muscles. Warning: The sound is not good on this video, the trainer speaks quietly and the music is very loud! Nevertheless, it is worth watching to learn the correct form of the exercises below.

The exercises are:

1. Clean to Reverse Lunge – works thighs and buttocks
2. Squat Presses – works thighs, buttocks and arms/shoulders
3. Single Leg Deadlifts – works the thighs and lower back
4. Shoveling – works the core
5. Lateral Lunges – thighs
6. Bent-over row to clean and press – back, shoulders, arms
7. Get-up Bridge – another excellent core strength exercise
8. Sandbag Ab Isolation Exercise – works the abs of course!
9. Windmills – core workout
10. Shoulder lunge press – complex movement that works the legs, shoulder and the stabilizing muscles
11. Around the world – works upper body and core
12. Marine Burpee and Squat – very intense workout that requires a good fitness level