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Britney Spears workout

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90 minutes, four times a week: Britney °Warm up: 10 minutes on a cardiovascular machine, such as a treadmill or a stationary bike. But only at a medium pace, so as to not tire out too early in the workout. °Abdominals:50 crunches,... See more » 90 minutes, four times a week: Britney °Warm up: 10 minutes on a cardiovascular machine, such as a treadmill or a stationary bike. But only at a medium pace, so as to not tire out too early in the workout. °Abdominals:50 crunches, 50 bicycle twists & 50 leg raises. Repeat this rountine 3 more time in between weights, making it 600 crunches in all. °Strength Circuit: Using weights work on the arms, chest, back & lower body. Bicep curls, tricep kickbacks, fly exercises and presses. °Back to Cardio and Abs: 30 minutes jogging on the treadmill or exercise on an elliptical cross-training machine. Then repeat the same abdominal workout up to three more times in sets of 150 of each exercise. °Stretch: Lots of stretches after each workout and at least one yoga class a week. CRUNCHES Don’t come all the way up like old-fashioned sit-ups, aim to lift your upper body at least 8ins off the ground. Lie on the floor, making sure your back and the bottom of your feet are flat on the ground so your legs are in an upside down V shape. Put your hands by your head with your elbows out. Now lift your shoulders about 10 inches off the floor using your stomach muscles. Squeeze the abdominal muscles when you do this, pausing at the top for a second. Don’t just flop back down though, use your stomach muscles to slowly lower your body. Breathing is important too - breath out as you lift your body, and breath in as you lower. SIDE CRUNCHES Stay in the same position as for the crunch, but this time put your knees together then lower them to the left and rest them on the floor. Your body will be slightly twisted. Now draw your tummy up as you did before, and then gently lower. This will work just one side of you stomach, so repeat with your legs on the right side after completing your set. BICYCLE TWISTS Still in the crunch position, put your hands behind your head & pull your left leg in to meet your right elbow. Crunch up & down with a twist in your body, swapping from left-knee meeting right-elbow to right-knee meeting left-elbow. Lie on your back with your legs straight, hands under your head and elbows out by your side. Now lift your legs about 10 inches off the floor. Bring your right knee towards your chest and push your left foot straight out, as you do this draw your tummy up and bring your left elbow over your tummy to touch your right knee. Now reverse the movement to do the other side, moving your legs as if you were riding an imaginary bicycle on your back. LEG RAISES Lie on your back with your legs straight up in the air so your feet are pointed to the ceiling. Cross your feet over each other & thrust them towards the ceiling so that your hips come up off the ground by about 4in. Keeping your body at a 90-degree angle to your legs will work the lower abs really hard. Lie on your back, stick your legs in the air with the soles of your feet pointing up at the ceiling. Now put your arms by your side and your palms flat on the floor, raising your heels towards the ceiling you should do this by pulling with your stomach muscles, not with your back or legs. As you lift breathe out. BICEP CURL Using 10lb weights, hold one weight in each hand at hip-height with palms facing forward. Keep your elbows tight to your body so the only thing that moves is your forearms. Curl the weight up to your chest (both arms together) then lower in a controlled movement. Repeat 20 times. TRICEP KICKBACKS Stand new to a weight bench put closest leg onto the bench in a kneeling position with other leg straight, standing on the floor, holding the weight in the outside hand use your other hand to support you on the bench by bending at the waist. Hold the weight out in front of you and parallel to the floor arm straight. By flexing the lower arm kick the weight back out & behind you son your hand is almost pointing to the roof and back down again, remember to bend at the elbow. Repeat 20 times on each side. After you have done 20 go back to the bicep curls. FLY EXERCISE Lie on a bench holding the weight above you with your arms slightly bent, then drop your arms See less »

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britney, exercise, fitness, spears, work out, workout

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From the list : Chaotic Conformity by pbm1986

Britney Spears workout

From the list : mrshoneyclover's Wish List by mrshoneyclover

seems like a good workout

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