Burn 2000 Calories with this Power Walking Workout


Burn Those Calories with this Power Walking Workout

Winter time can be hell on a running/walking workout if you’re used to working out outside. And for those of you ladies with hair concerns, the wetness of the winter time ain’t exactly encouraging you to go exercising outdoors either.

I’m always really impressed when I see the pics of Ms. Tracy running around out there in the snow. Lord knows it couldn’t be me. It hits 40 degrees ’round here (I’m in Florida) I”m like, “Hmm…looks like I’ll be jumping rope today.” The cold on my native Floridian behind is no joke.

So that brings me to today’s post – a walking workout on a treadmill that will have you burning 2000 calories – becasue the best way to avoid those winter workout blues is to get thee on a treadmill. Be it one at home or in the gym, the treadmill is a great way to avoid freezing your bullocks off in the name of staying fit.

Here’s the week long workout:

2000 Calorie Power Walking Workout

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Final Thoughts

Burning 2000 calories is no easy feat. This walking workout is a great way to get it done, and can be done from home for those who have a treadmill at the house.

So what do you think? Is this workout something you can do? It’s a great change-up for those who do all their running and walking outside. Is this a workout you can see adding to your routine? Let us know what you think in the comments below.

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Get This Workout To Go!

Share this post to unlock the PDF of this workout and take it with you on the go.

[sociallocker id=”34540″]  2000 Calorie Power Walking Workout [/sociallocker]




Bodacious Booty Workout Routine


Workout Summary

Main Goal: Lose Fat & Build Muscle
Workout Type: Multiple Muscle Group
Training Level: Intermediate
Days Per Week: 1 or 2 days
Equipment Required: Kettlebells

Workout Description

If your butt is going to be big, make sure it’s firm. This butt workout not only ensures you’ll have a high, tight, firm butt, but it works the worst of your lower body as well, giving your hamstrings and quads the attention they need and deserve.

Bodacious Booty Workout

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Exercise Descriptions

1. Stiff Leg Deadlift – Kettlebells
Exercise Description

Grab a pair of dumbbells with an overhand grip and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor (keep the weights as close to your body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement.

Do 10 reps with a challenging weight (15 to 40lbs depending on your fitness ability).

2. Sprint, Back Peddle, Sprint

Back Pedal Exercise

Exercise Description

Start in a lunge position with your back at a 45-degree angle, weight shifted forward. Drive through your big toe to take bounding steps forward. After about 10 yards, shift your hips back to quickly reverse the movement. Back peddle to the starting position (10 yards), keeping your chest up the entire time. Quickly shift your hips forward to repeat the forward movement again. That’s one rep. Do 10 reps of sprint-back, peddle, sprint total.

3. Kettlebell Swing
Exercise Description

Hold a kettlebell (or dumbbell) with both hands and stand with your feet hip-width apart, knees slightly bent. Bend at your hips and lower your torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched. Swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees, and swing the kettlebell up over your head. Continue swinging until you’ve completed 10 reps with a challenging weight (17 to 26lb kettlebell depending on your fitness level).

4. Single Legged Bridge

Single Leg Bridge Exercise

Exercise Description

Lie faceup with your knees bent and your feet flat on the floor, arms by your sides. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue alternating until you’ve completed 10 reps on each leg, holding your hips high during the entire movement.

5. Jump Squats

Jump Squat Exercise

Exercise Description

Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Do 10 reps total. Imagine that you’re pushing the floor away from you as you leap. You can use your arms to help you jump higher.

Equipment Needed

1. Best Kettlebells

Related Supplements

Sexy Back Workout Routine

toned sexy back

Strengthen your core, improve your posture and have an incredibly sexy back with this back workout routine.

Main Goal: Build Muscle
Workout Type: Single Muscle Group
Training Level: Beginner
Days Per Week: 1
Equipment Required: Dumbbells, Workout Bench

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Exercise Descriptions

Exercise: Dumbbell Shrugs

Stand holding dumbbells at your side. Raise your shoulders up then down, returning to the starting position. Don’t roll your shoulders. It is a simple up and down motion.

Exercise: One Arm Dumbbell Row

Kneel over the side of a workout bench by placing your knee and hand of your supporting arm on the bench. Position foot of opposite leg slightly back to the side. Grasp dumbbell on the floor. Pull dumbbell to up to your side until it makes contact with your ribs or until your upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

Exercise: Dumbbell Dead Lift

Set your dumbbells in front of you on the floor. Stand with your feet at around shoulder width apart and position the dumbbells on the floor so that they are on either side of your feet. Reach down and grab the dumbbells with your palms facing inward and drop your hips. Keep your eyes looking ahead and be sure to keep a straight back and never allow it to round this is the starting position. Focus on standing up with the dumbbells, not pulling them from the floor. Drive through your heels and explode up. As the dumbbells rise to knee level contract your back by bringing your shoulder blades back. Bending at the knees,  slowly lower the weight – keeping the dumbbells under strict control on the descent.

Exercise: Dumbbell Pullovers

Lie with your upper back parallel on the bench (you can do perpendicular as well, but that is harder and not best for beginners). Grasp one dumbbell from behind or from your side with both hands under inner plate of dumbbell. Position dumbbell over your chest with your elbows slightly bent. Keeping your elbows slightly bent throughout the movement, lower dumbbell over and beyond head until upper arms are in-line with your torso. Pull dumbbell up and over chest. Repeat.

Equipment Needed

1. Best Dumbbells:

2. Best Workout Bench:

Exercise Ball Abs Bonanza Workout Routine

Exercise-ball-Crunch 2

Workout Summary

Main Goal: Strengthen Core
Workout Type: Single Muscle Group
Training Level: Intermediate
Days Per Week: 2
Equipment Required: Floor Mat, Exercise Ball

Workout Description

Grab an exercise ball and give your abs the workout of life. This abdominal routine will have begging for it to end, but will strengthen your core and give you the abs others will be jealous of. The Exercise Ball Abs bonanza is a workout that will strengthen your core. All of your abdominal muscles get an intense workout, building muscles and flattening abs. Workout should be completed on non-consecutive days, twice a week.

Exercise Ball Abs Bonanza  Workout

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Exercise Descriptions

1. Exercise Ball Crunch

Exercise Ball Crunch

Exercise Description

These are your standard crunches except they are on a exercise ball. Lay on the exercise ball, making sure it is in the middle of your back with your feet planted firmly on the floor. Place your hands lightly behind your ears and use your abdominal muscles to crunch up. Bring your shoulders up off of the ball and when you feel your muscles contract, return to the starting position. Repeat.

2. Pass the Ball

Pass the Ball Exercise Pt 1

Pass the Ball Exercise Pt 2

Pass the Ball Exercis Pt 3

Exercise Description

Pass the ball is a tough move, but great for working your entire core. All your abdominal muscles get worked with this move, and you will feel it later. Lay on a mat with your legs out in front of you and your arms stretched out over your head and the exercise ball placed between your feet. Next grip the ball with your feet and bring it up, as you reach the half way mark, crunch up bringing your shoulders and arms up and grab the ball. From there stretch out in the starting position, this time with the ball in your hands over your head and without your feet or hands touching the ground. Next repeat the move again bringing the ball back to the original starting position. That’s one rep.

3. Elevated Exercise Ball Crunch

Elevated Ball Crunch Exercise

Exercise Description

This exercise is similar to your standard crunch, except your lay with your back on the floor and your legs propped up on the exercise ball, under your knees, behind your thighs. Place your hands behind your ears, use your abs to crunch up, bringing your shoulders off the ground. Once you feel your abdominal muscles contract, return to the starting position.

4. Exercise Ball Ab Roll Up

Exercise Ball Ab Roll Up

Exercise Description

Lie on the floor with your legs extended in front of you with your heels on the exercise ball. Place you hands behind your ears, crunch up bringing your shoulders off the ground. As you crunch your body upwards, roll the exercise ball towards you. Roll the ball back out, while lowering your body back to the ground, returning to the starting position.

Equipment Needed

1. Best Floor Mat:

2. Best Exercise Ball:


30 Minute Abs Grind Workout Routine

Young woman doing tummy crunches

Workout Summary

Main Goal: Flat Abs
Workout Type: Single Muscle Group
Training Level: Beginner & Intermediate
Days Per Week: 3 – MWF

Equipment Required: Bodyweight, Floor Mat

Workout Description

Get the sexy abs you’ve been dreaming of with this intense 30 min abs workout routine.  This is an intense 30 minute abdominal workout that should be completed on alternating days, preferably on Mondays, Wednesdays & Fridays.  It will yield results in two weeks when combined with a regular cardio workout.

30 Minute Abs Grind Workout

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Exercise Descriptions

Here are descriptions and pictures of all the exercise in the Abs Grind Workout. Be sure to share below so you can get the PDF file and take the workout with you.

1. Crunches

crunches workout

Exercise Description

These are your standard crunches. Lay on your back with you your knees bent and flat on the floor. Place your hands behind your ears, and crunch up, bringing your shoulder blades off the ground. Return to the starting position without allowing your shoulders to completely touch the floor.

2. Indian Style Crunches

Indian Style Crunches

Exercise Description

This is a modified crunches exercise. You want to lay flat on the floor crossing your legs “Indian Style.” Place your hands behind your ears, and crunch up, bringing your shoulder blades off the ground. Return to the starting position without allowing your shoulders to completely touch the floor.

3. Straight Leg Crunches

Straight Leg Crunches Exercise

Exercise Description

Another modified crunches workout. Lay flat on your back with your legs extended straight out in front of you. You should look like a straight line. Place your hands behind your ears, and crunch up, bringing your shoulder blades off the ground. Return to the starting position without allowing your shoulders to completely touch the floor.

4. Oblique Crunches

Oblique Crunch Exercise

Exercise Description

This workout will tone and strengthen your obliques. Lay on the floor with your knees bent and your feet flat on the floor. Keeping your knees bent and together lay your legs flat on the ground to your right. Place your hands behind your ears, and crunch up, bringing your shoulder blades off the ground. Return to the starting position without allowing your shoulders to completely touch the floor. Repeat on the left.

5. Abdominal Leg Raises

Abdominal Leg Raises Exercise

Exercise Description

Abdominal leg raises are a great way to work the lower abs. Lay on your back with your legs extended out in front of you. Put your legs together, ankles touching. Place your arms on the floor alongside your torso. Press your lower back into the floor to prevent pain or injury. Slowly raise your legs off the floor until they form a 90-degree angle to your torso and are perpendicular to the floor. Keep your legs as straight as possible to really work your abs. Now slowly lower your legs, but don’t allow them to touch the floor. Repeat.

Equipment Needed

1. Best Floor Mat

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Top 21 Thigh and Glute Exercises for Women

The Best Exercises for Your Thighs and Glutes

Many a woman’s fitness goals center on getting firm, toned butt and thighs. However, the butt and thighs are two of the hardest areas to lose excess weight.Many of us gain the bulk of our weight in out lower bodies, unfortunately it’s the same area where the body likes to hold on to weight…you know…in case you’re starving or something. While butt and thigh fat won’t kill you, it can make your life feel like it’s longer, but with  the right resistance workouts your butt and thighs will will have the nice toned, shapely, firm look you’re looking for.

1. Ball Squats

Ball squats are a simple and effective workout  and is a great workout for those new to weight training. Squats target all the major muscles in the lower body including the gluteus maximus, hamstrings, quadriceps and calves. Begin ball squats by placing a stability ball against the wall and centering it on your lower back. Stand with your feet shoulder width a part and slightly out in front of you. Bend your knees at a 90-degree angle and pause at the bottom of the squat. Return to the starting position and repeat for 12 to 5 reps for three to four sets.

2. Dumbbell Step Ups

Dumbbell step-ups are great for the quadriceps while also working the hamstrings, glutes and leg muscles. Step-ups are very simple to execute but pack a heck of a punch. To begin, grab a set of dumbbells at a weight you find comfortable. Next, stand in front of the step and with your left leg step on the bench bringing your right leg up behind you. Finally step down with your right leg and repeat. Complete 12  to 15 reps on each leg for two to four sets.

3. Static Lunges

Lunges are another total lower body workout that targets the butt, thighs and hips. Begin lunges with your hands on your hips, your left foot forward and your right foot positioned behind you.  Lower your body towards the floor, keeping your torso straight and your abs tight. Make sure the front knee is at a 90 degree angle and doesn’t extend over the toes. Return to starting position. Complete 10 to 15 reps on each leg for 2-4 sets.

4. Stiff Dead Lifts

Stiff dead lifts target the hamstrings, but also work the butt and lower back muscles as well. Begin stiff dead lifts by choosing a set of dumbbells or a barbell at weight you fill comfortable using to complete the workout. Nest stand straight up with feet shoulder width a part. Bend at the hips, lowering the dumbbells or bar to the top of you feet. Keep your back flat and not rounded. Lift the bar, returning to an upright position making sure to pull your shoulders back at the top of the lift. Repeat. Complete 8 to 10 reps for 2-4 sets.

5. Sumo Squats

6. Ple Squats

7. Jump Squats

Lower Body Exercise Wrap Up

Alright there you have it. Complete these workouts twice a week and you’ll be on your way to having the but and thighs us black ladies are known for. And the best part? They can all be done from home. Remember to consult your doctor before you start any fitness program. Happy exercising!

Today is a new day. So what are you waiting for?

Join Dr. Oz’s 11 Weeks Move It to Lose It Fitness Challenge

It’s that time of year again. When folk are making their New Year’s resolutions to drop the weight and get fit. However, any of us who have made those resolutions in the past, no how hard they are to keep. Hell, by now some of ya’ll have gone off the diet and stopped the exercising and that’s if you even started to begin with.

Well, I was going to resurrect the 8 Weeks to a Better Body Challenge – but since Dr. Oz has his challenge going and it comes with access to a personal trainers, nutritionists and other fitness experts, I thought I’d encourage you all to join up there. I did. And will be posting about my experience and success along the way.

Here’s more about the program:

Dr. Oz, Sharecare and Nike are joining together to provide you with the tools you need to succeed in a complete nutrition, exercise and coaching program created specifically for you to meet your goals, lose the weight and keep it off.

Our unique interactive platform, you will stay connected every day for the entire 11 weeks with an elite training team of fitness and nutrition experts. They will answer your questions and keep you motivated along the way. We will track your progress, and keep track of your day-to-day data so that you can focus on beating the challenge.

This amazing program gives you all the tools you need to lose weight and feel great. Plus, there will be surprises, giveaways and special rewards for those who stick with it!

So there you have it. I know you have those new year’s fitness goals – and there’s no time like the present to get them going. So go on – sign up for Dr. Oz’s 11 Weeks to Move It to Lose in 2011 and we will chart our success along the way.

Today is a new day. So what are you waiting for?

Join Sweet Potato Pie

Not a member? Register today for your free account and join the only online fitness community built specifically for African-American women!

5 Reasons Why You Just Can’t Lose Weight

lose weight

 Why You Can’t Lose Weight

You step on the scale and groan at the number peeking between your toes. “I’ll go on a diet today!” you think. Not so fast. Unless you are mentally ready to lose weight, any diet you try is likely doomed to failure.

In a widely accepted model of behavioral change, there are five stages of motivational readiness. If you’re stuck in an early stage, your diet won’t work, says registered dietician Karen Collins. Studies suggest that people may feel ready to lose weight, but if they are unprepared to alter their behavior, they’ll fail, reports the American Institute for Cancer Research in Washington, D.C. in a column titled “Nutrition Notes.”

The five stages of motivational readiness that can be applied to dieting, exercise, or just about anything in your life:

 Stage One: Precontemplation

A person has no intention of changing.

 Stage Two: Contemplation

A person intends to change–later.

Read the rest of the stages here.

 Vivrant Thang blogs about life, love and music over at Songs In The Key Of Life.

Here’s My Workout Playlist

Workout Playlist

My Workout Playlist

Since I write about music over on my blog, Songs In The Key of Life, it’s only fitting that I share one of my workout playlists that I use when I’m moving my body. Gotta have a soundtrack!

  • Dance for Me, Mary J. Blige | Buy Now
  • Naughty Girl, Beyonce | Buy Now
  • Real Love, Mary J. Blige | Buy Now
  • Pon de Replay, Rihanna | Buy Now
  • Don’t Stop Til You Get Enough, Michael Jackson | Buy Now
  • Touch It, Busta Rhymes | Buy Now
  • Bad Girl, Usher | Buy Now
  • Dancing In September, Earth Wind and Fire | Buy Now
  • Just Fine, Mary J. Blige | Buy Now
  • Get Me Bodied, Beyonce | Buy Now
  • Ring The Alarm, Beyonce | Buy Now
  • She Wants to Move, NERD | Buy Now

This is one of my many that I have created. I’ll share more in the future. Tell me what’s on yours in the comments.

Vivrant Thang blogs about life, love and music over at Songs In The Key Of Life.