9-Minute Seated Arm and Shoulder Workout

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dumbell and grass



In this workout video, Coach Nicole will lead you through a series of seated

exercises that will help you tone your entire upper body and

improve your flexibility.

 Here is the link…

9-Minute Seated Arm and Shoulder Workout

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Best Tank Top Arm Workout For You

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I’ve been on the lookout for a really good workout for the arms for you and found this one. This is so popular and no wonder people love it.

This is pretty easy to do and doesn’t take a lot of time and that is the thing that we all want really.

Do you think you could do this every couple of days and if you did, you would have some really lovely looking arms in a short amount of time?

Here’s the link here…

Best Tank Top Arm Workout For You

Image credit: Fitsugar

Awesome Abs in 10 Minutes

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at home abs




Everyone wants great abs and you can have them with this awesome 1o minute workout at home.

No Fancy equipment needed. Just you, your abs, the floor and in 10 short minutes you will be on your way to awesome Abs!

Here is the Video…

 10 Min Abs Workout — At Home Abdominal and Oblique Exercises

  Image: Addrena LLC

Have You Had Your 30 Minutes?

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Research shows us that cardiovascular fitness protect against heart disease as well as many other health issues.

When your fitness level raises, your risk of heart disease lowers.

And building up your cardio fitness level isn’t as hard as you may think. Anything that you do that involves moving, will raise your heart rate. That is the very basis of cardiovascular exercise.

Start small and work your way up. Try a walk, a swim or even jogging. Start slow and work your way up to walking faster, swimming longer or jogging farther.

The goal is to get at least 30 minutes per day or more, in order to make sure that your heart is as healthy as it can be.

According to Nieca Goldberg, M.D., chief of Women’s Cardiac Care at Lenox Hill Hospital in New York City, “Cardiovascular exercise is any activity that involves the large muscles in the body, raises the heart rate, and is continuous and rhythmic”.

This can include biking, dancing, walking, jogging, swimming, or even playing ball with the kids.

Here is a great 30-Minute Cardio Workout by The CafeMom Studios.

With this workout you will get a great workout while burning fat and calories!

This particular workout uses high intensity exercises to get your heart rate up and then the intensity level is lowered so you can get your heart rate lowered down. Cardiovascular Exercises like these are especially important for women and moms. Incorporating cardio into your daily workout routine will make sure that you have the high energy levels that all moms need.

Stick with your cardio, it may seem hard to do at first but, don’t quit. The more you do it, the easier it gets!

This workout is designed by Fitness instructor Chana Balk and is boot-camp style workout that will help you strengthen your body, condition your core and get your heart rate going.

Image: Arya Ziai


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Much like many other team sports, cheerleading involves athleticism and dedication.

Cheerleading, through choreographed routines, tumbling, stunts and jumps, improves muscular strength, stamina, flexibility and coordination.

Most high school or competitive squads practice for several hours a week, while many collegiate squads have strength training requirements in addition to practice.

Proper conditioning, training and safety requirements help prevent injuries when practicing stunts, tumbling passes and jumps. 

Here is the Link…

Cheerleading Health Benefits

Image: Kristina