Workout Wednesday: Dr. D Shuffle

Back in 1985, all the way live: there was the ♪Super Bowl Shuffle♫ from Da Bears of Chicago …

Three decades in between, with many line dances seen, another one comes to the ‘lene scene from this newest Dr. Dispo.

Wayback Wednesday: Watch That ♫Crank Dat♫ ♪Soulja Girl♪ Ms. Dispo video

Series of Grapevines with Victory Moves

• Grapevine to the left, kickoff
• Grapevine to the right, kickoff
• Grapevine to the front, kickoff
• Grapevine to the back, kickoff
• Freestyle, turn clockwise and repeat grapevine, this time with upper-cuts
• Freestyle, turn clockwise and repeat grapevine, this time with shoulder rolls
• reestyle, turn clockwise and repeat grapevine, this time with head bobs
• Freestyle, turn clockwise and repeat grapevine, this time superhero pose

While there isn’t much to it, I”ve been happy to groove a little bit to it since a week ago to celebrate and appreciate!

 

Countdown to my Touchdown! Score! Smile! =D

Workout Wednesday: Blogilates on the Clock

Got a ¼- to ½-hour per day?

Then you can spare a few minutes on sculpting your bod this ☼summer☼ and always!

Cassey‘s latest DVD for fab abs in a synch: *Fast Flat Abs*!!!

Combine these 8- and 6-minute Blogilates routines to stay on the scene!

Monday Gun Show

6-Minute Sexy Arms

8-Minute Tank Top Arms

… followed by unloading groceries and lifting laundry!

Tuesday Booty

8-Minute Bikini Butt

6-Minute Sexy Booty

Midweek Midsection

8-Minute Abs & Obliques

6-Minute Sexy Abs

6-Minute Sexy Little Waist

Thursday Totes Tone

8-Minute Bikini Body

… followed by Beach Ball Beast Mode with Blogilates on Cosmo!

Friday Thigh Day

8-Minute Bikini Thighs

6-Minute Sexy Thighs

Saturday Sweat Sesh

8-Minute At Home ♥Cardio♥ x4!!! (>½h)

Run, swim and/or bike & hike for a mini-tri(athlon)!

Sunday Stretch Sesh

Leg Flexibility 

More sessions from Cassey Ho‘s Hot Body Year-Round!

Here’s to happiness & wealth of health!

Fitness Friday: Tris and Thighs, Oh My!

More knock 2 muscles with 1 stone as we tone …

Our triceps and thighs!

Enjoy these moves that target both at the same time:

Seesaw (20 reps each side)

• On your side, bend the bottom leg and extend the top leg while placing the palms of your hands on the mat/floor with your arms facing each other 45*
• Then press your arms to engage your tris while you raise your top leg to engage your thighs; switch sides per set

Clam Dips (20 reps)

• While seated, ring the soles of your feet together in butterfly/clamshell position and  the palms of your hands on the mat/floor with your arms straight back
• Then bend (dip) your elbows to lower your back to contract your tris while you bring (press) your thighs together

Butterfly (20 sec)

• Keep your soles together and stretch out your thighs by lowering them to the ground
• Stretch your tris by alternating your arms behind your head, holding the palm of the outstretched arm

Flashback Friday: The mild weather of early ☼spring☼ (now) and pre-♣fall♣ (then) plus being in *beast beauty mode* takes me back to my 10-year h.s. reunion when I worked those *tris* and *thighs* (with my military brat bestie Nora to my left)

Workout Wednesday: Beautify Your Thighs!

Happy April Fools’ Day! Rather than joke and be broke (can’t quit my day job), how about I share the wealth of health?

While styling your hair, you might as well knock multiple birds ~ or in this case, leg muscles ~ with one stone and be bad to the bone* and rock solid!

10-20 reps while you heat-dry or iron each section:

• squats (alternate sets of narrow, wide, plié)
• lunges (sets of the same leg, then switch)
• glute lifts (alternate between each leg)
• knee raises (alternate between each leg)
• thigh raises (sets of the same leg then switch)
• calf raises (both legs at the same time)

Your thighs look like sweet potato pies!

That was a line from my fellow trainer‘s brand-spankin’ new single, 1994

This jam makes me want to dance ~ so now I can get my ♥cardio♥ on!

* #DISPObustAFlow