Coletrain Fitness

This workout is for women who have recently given birth. It is beneficial for retrieving you natural core strength, balance, flexibility, and shape. Theses benefits are obtained by focusing on lower back flexibility and abdominal strengthen.  This is a 2 day program that can be repeated as often as you like. Along with this program also participate in a yoga or palate class

Day1: non-weight, 1 set of 20 reps. this day is designed for when the baby is near. Your hands and attentions must remain free. And always face the baby.  Go through this circuit at least 3 times in that day.

1. bent leg lift
2. straight leg lift
3. straight leg kick out
4. side crunch
5. knee in side crunch
6. double side leg lift
7. bent knee crunch
8. twist crunch
9. knee in twist crunch
10. knee extension w/ hip lift
11. side plank w/ side leg lift
12. adduction leg lift
13. lying back extensions
14. front plank w/ rear leg lift
15. pushups
16. cobra
17. squats
18. front lunges
19. side lunges
20. standing calf raises

Day 2: w/ weights, 1set of 20 reps. This day is designed for when the baby is napping or is not in another room, and does not require as much attention. Go through this circuit at least 3 times in that day.

1. bicep curls
2. elbow high bicep curl
3. overhead triceps extensions
4. lying triceps extensions
5. triceps kickbacks
6. side shoulder raises
7. front shoulder raises
8. rear shoulder raises
9. upright row
10. over head side raise
11. overhead press
12. bent over row
13. standing back extensions
14. lying back extensions
15. isometric crunch
16. isometric leg lift

Click on exercise for a demo

singer Beyonce Knowles lost weight fast by following a diet mainly of maple syrup.

Beyonce Knowles has warned women not to follow her maple syrup diet, insisting ''I'm very happy with my curves.''

The singer lost 14pounds in 10 days on the liquid fast, as she prepared for a role as a Sixties soul diva in new film Dreamgirls.

But after the drastic diet prompted criticism from health experts, Beyonce urged other women to follow a more sensible weight loss regime.

And she insisted she preferred her usual voluptuous figure.

This is her butt and leg workout:

Lunges:  These are some of the best ways to firm up your butt.  General recommendation when bending your knee should be at 90 degrees angle. In other words never go beyond your toes; this avoids injury.  Stand up straight. Tuck in your tummy to protect your back. Arms to the sides or in the front.   Move your right leg to the front as if you were going to take a very long step. Your toes and knees should be straight to the front (pointing to the front). The back leg will bend, almost reaching the floor. Hold the position for a few seconds and repeat.  When it becomes too easy, you may add hand weight. 

Walking lunges:  This is a very effective exercise. It is just as the prior exercise, but after completing the repetition, instead of going back to the initial position, take a step forward without going back to the straight position.

Squats:  If you need some support, hold on to a chair.  Stand up straight. Tuck in your tummy to protect your back. Arms to the sides or in the front. You legs will be hip size apart. Make sure your feet are pointing out or front – never towards inside. Look for a focal point in front of you; you will concentrate on this while doing the exercise for more equilibrium. Try to go down pushing back and down your butt, not your back while bending your knees. Do not force your knees. Hold the position for a few seconds. The objective is to keep the thighs parallel to the floor, hold it for a few minutes, and repeat.  The feet should be firm on the floor, not in the air. If you need you may use a towel to provide some inclination.

Sumo Squats:  Very similar to the previous one, but your legs will be more separated. This exercise is also good for the inner thighs.  It is reported that with the help of lunges, squats, and leg presses, Beyonce has gained an inch of muscle on her butt.

hip extensions with kicks:  Get to the floor on knees and arms. Keep your back neutral and straight, your abdomen tucked in.  Raise the leg on a 90-degrese angle as if you were going to hit the ceiling. Back to initial position, and repeat. Keep the back neutral. The leg should reach a level parallel to the back.  A variation of this exercise is to pulse your leg. Once the leg reaches a parallel position to your back, just keep kicking up. Do not bend your back, only your leg should be moving. 

hip extensions:  Same as the previous exercise, but do not bend the knee. Let the leg be extended. 

Bridge: This exercise is good for legs, gluteus, and abdomen.  Lie down on your back, arms to the side, and abdomen tucked in.  With the abdominal muscles and gluteus, elevate your abdomen. Do not use legs or arms. Hold the position and go back down. 

Day 1: Legs                            Day 4: Shoulders

Leg press                                      Shoulder press

 Leg extensions                                Upright Row

Leg curls                                           Side Raises

Seated calf raises                              Front Raises       

Calf press                                          Rear Deltoid Raises   

Crunches                                          Abdominal Twist

Day 2: Back                           Day 5: Arms

Pull down                                       Triceps Push down     

Seated rows                                    Skull crushers 

One arm dumbbell row                  Overhead Ext

Straight arm pushdown                   Arm Curls         

Lower back extensions                   Preacher Curls

Leg raises                                         Sit ups      

Day 3: Chest

Flat chest press

flat flies

Incline chest press

Incline flies

Dips

Side crunches

Do 4 sets (of 10,8,6,6 reps) for each exercise. Use a weight that is comfortable yet challenging for you. Between every set you must stretch the body part you are working, for 30 to 60 seconds.

3 set of 15 Side raises- 15 leg raises

3 sets of 15 front raises – 15 leg raises

3 sets of 15 rear raises – 15 leg raises

3 sets of 15 over head clap – 15 leg raises

3 sets of 15 over head press – 15 leg raises

3 sets of 15 upright rows – 15leg raises

3 sets of 15 bicep curls – 15 crunches

3 sets of 15 lying triceps extension – 15 crunches

3 sets of 15 triceps kick backs – 15 crunches

3 sets of 15 triceps overhead extension – 15 crunches