Here are some great workouts for you!

Here are some YouTube tutorials which can help you become FIT, FAST!

AB Workout:

Cardio Workout:

Leg Workout:

Calorie Burner:

Abs Workouts at home – Vanessa Ortiguerra

Most people dream of a flat stomach and a 6 pack, but sometimes certain things may get in the way of that. Perhaps it may be due to lack of motivation, unable to go to the gym on a weekly or daily basis or unaware of the basic exercises that you can perform in order to get the abs you want.

Here are some at home ab workouts that give results in a matter of days. These exercises are extremely convenient, most especially to those who are too busy to go to the gym or don’t want to use much equipment and just want a simple and basic workout they can do at home where you are much more comfortable.

Low-belly leg reach

Targets corset and six-pack. 

Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. 

Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

Info from: http://www.health.com/health/gallery/0,,20664616_5,00.html

Teaser

An advanced Pilates-inspired move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head. 

Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support. 

Roll down slowly, bending knees and bringing arms overhead. Do 15 reps.

Info from: http://www.health.com/health/gallery/0,,20664616_6,00.html

Advanced leg crunches

A get-ready-for-swimsuit season move from celebrity trainer Eduardo Dias. 

1. Lie on your back with your knees bent and a 3-pound dumbbell between your feet. Place your hands, palms down, beneath your sitting bones. 

2. Concentrating on your lower abs, use them to bring your knees in toward your chest while lifting your hips, head, and shoulders slightly. Return to the starting position; that’s 1 rep. 

Do 15–30 reps 3–4 times a week; you should see results in 4 weeks.

Info: http://www.health.com/health/gallery/0,,20664616_8,00.html

Boat pose

Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones. 

If this feels comfortable, begin to straighten your legs (stop if you feel any discomfort in your back) and stretch your arms forward. Hold for 5–15 breaths, then release. Repeat up to 5 times.

Info: http://www.health.com/health/gallery/0,,20664616_12,00.html

Biceps Exercises by Chia Way

In bodybuilding everybody wants big biceps, as they are a most impressive area to develop, and given their high visibility and superficiality, signify strength perhaps like no other body part. When someone asks, "flex a muscle" they do not want to see your calves. It is the biceps that are usually requested.

It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results. Check the previous post by me for more information on triceps exercises. 

Want to build your set of baseball biceps? Try the exercises I recommend below!

Exercise 1 - EZ-Bar Curl (2 warm up sets, 4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/build-massive-arms-with-fst-7-graphic-1.jpg

Exercise 2 - Incline Dumbbell Curl (3 sets of 8-10, last set to failure)

http://www.bodybuilding.com/fun/images/2013/your-top-10-biceps-moves-reskin-2.jpg

Exercise 3 -  Spider Curl (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/8-effective-arms-exercises-you-have-to-try-6.jpg

Exercise 4 - Hammer Curl (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/your-top-10-biceps-moves-reskin-6.jpg

Exercise 5 - Overhead Cable Curl (5 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/your-top-10-biceps-moves-reskin-7.jpg

Triceps exercises by Chia Way

Chances are, the very first time you stepped in a gym, you went straight through an arms workout. Guys and girls alike want a killer set of arms because they're one of the most impressive and visible muscle groups on your body. You might want great arms, but you might not be getting the most from your arms training. If you want to boost the size of your arms, one of the most important things you can do is focus on working the triceps muscle. When you have nicely developed triceps, the arms will be much more noticeable since this muscle makes up such a large component 2/3 of the overall arm mass. Do the exercises I recommend below to boost the size of your triceps!

Exercise 1 - Close-Grip Bench Press (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/titanic-triceps-add-serious-size-to-your-arms_05.jpg

Exercise 2 - Skull Crushers (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/crush-it-heavy-skull-crushers-for-titanic-triceps_a.jpg

Exercise 3 - Triceps Dips (4 sets to failure)

http://www.bodybuilding.com/fun/images/2014/tri-sets-for-bigger-triceps-2.jpg

Exercise 4 - Dumbbell Overhead Triceps Extension (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/built-by-science-arms-5.jpg

Exercise 5 - Rope Triceps Press-Down (3 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/finishing-moves_torching-triceps_graphics-1.jpg

Exercise 6 - Reverse Grip Triceps Pulldown (3 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/titanic-triceps-add-serious-size-to-your-arms_07.jpg

Shoulder exercises by Chia Way

Men and women alike want to build an aesthetic set of shoulders. At the end of the day, if you want to build round delts, you need to keep your shoulders healthy and injury-free. Because the shoulder is crucial to so many movements, a shoulder injury is one of the worst you can encounter.

The shoulders are the most widely used muscle in the upper body in my opinion. They function in almost every action that comes your way. The shoulders have almost 360 degrees of rotation, not to mention the fact that a broad, thick set of shoulders looks impressive on stage and even better in the eyes of the ladies.

Want to build a big, round and ball shoulder? Check out the exercises I recommend below!

Exercise 1 - Dumbbell Overhead Press (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/built-by-science-inset-shoulders-4.jpg

 Exercise 2 - Bent-Over Lateral Raise (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/built-by-science-inset-shoulders-5.jpg

Exercise 3 - Upright Barbell Row (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/shoulder-shockers-the-best-3-exercises_04.jpg

Exercise 4 - Side Lateral Raise (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/shoulder-shockers-the-best-3-exercises_02.jpg

Exercise 5 - Bent-Over Reverse Fly (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/define-your-delts-5-must-do-shoulder-exercises_c.jpg

Exercise 6 - Face Pull (5 sets of 10)

http://www.bodybuilding.com/fun/images/2014/heavy-volume-shoulder-workout-image-2.jpg

Exercise 7 - Barbell Shrug (7 sets of 6-8)

http://www.bodybuilding.com/fun/images/2014/build-boulder-shoulders_graphics_dymatize-shrug.jpg