Club Azteca

I've found these simple steps right after being dumped and humiliated in front of all my loved ones, so I gave it all on following these method and the look on his face was priceless

He Cried When He Saw Me "He made me feel I've lost everything because of very shallow reasons, I made him pay by being the person I really am underneath"

15 Minutes Abs Workout

MOVE 1: Plank with Glute Squeeze
Get on the floor, prop yourself up on your forearms, and flex your toes. Your body should form a straight line. Contract your abs and glutes—tightly. Hold this for 15 seconds, then rest by lowering your knees to the ground for five seconds. That's one rep. Do 10.

MOVE 2: Oblique V-Up
Lie on your left side, legs angled 30 degrees from your hips. Rest your left arm on the floor and put your right hand behind your head (a). Lift your straight legs off the floor, bringing your torso toward your legs (b). Slowly return to start. That's one rep. Do 15 to 25 reps on each side.

MOVE 3: Rotating Superwoman
Lying on your back, arms extended overhead and legs straight, tighten your core and raise your shoulders and legs about six inches off the ground (a). Hold for 15 seconds. Then roll onto your belly, keeping your arms and legs off the ground, as if you're flying (b). Hold for 15 seconds, then roll back. That's one rep. Repeat five or six times.

MOVE 4: Rock 'n' Raise
Lie on your back with your arms at your sides, knees pointed outward, and soles of your feet touching (a). Staying in this pose, slowly raise your legs until your toes are pointed toward the ceiling and your hips are slightly off the floor (b). Slowly return to start. That's one rep. Do 15 to 25.

Hamstrings Exercise: Chair Leg Extended Stretch

1.Sit upright in a chair and grip the seat on the sides.
2.Raise one leg, extending the knee, flexing the ankle as you do so.
3. Slowly move that leg outward as far as you can, and then back to the center and down.
4. Repeat for your other leg.

Home Workout Routine: Low-Impact HIIT

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. It is without question one of the most effective and efficient ways to burn fat and boost aerobic capacity, but what most people don't realize is that it doesn't have to be high impact. If you're nursing an injury (or want to avoid ever doing so in the future), you can still reap the fat-burning, metabolism-boosting benefits of a HIIT workout.

This quick workout plan was designed to help you push to your max without pounding your joints. You don’t need a single piece of equipment or a lot of space (and you won’t be bothering your neighbors with loud, thumping jumps), so this "quiet cardio" routine is perfect for a hotel room or small apartment.

How it works: Three days per week, do 1 set of every exercise in the circuit, performing each move at maximum intensity for 45 seconds, followed by 15 seconds of active recovery (step side to side or walk around the room to catch your breath). Complete 2 to 4 total rounds, depending on how much time and energy you have.
You will need: No equipment

What are the benefits of kettlebells?

The purported benefits of kettlebells appeal to people of all fitness levels, ages and genders. Somewhere along the way, says Marshall, “the fitness industry lost the real definition of ‘fit’ and replaced traditional full-body exercises with isolation exercises. Lately though, this cosmetic type of training is being replaced with movement-based training, which some call functional fitness training.” That’s what kettlebells provide, and individuals who want a more practical and traditional style of training are turning to kettlebells. Proponents of kettlebells, including Marshall, say that the benefits of kettlebell training are many. Kettlebells offer:

1. Full-body conditioning. “The body learns to work as one synergistic unit linked strongly together,” he says.
2. Big results by spending less time in the gym. “Because kettlebell training involves multiple muscle groups and energy systems at once.”
3. Increased resistance to injury
4. The ability to work aerobically and anaerobically simultaneously.
5. Improved mobility and range of motion
6. Increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky—a benefit that appeals to women and men alike.
7. Enhanced performance in athletics and everyday functioning
8. Major calorie burning (In a recent study conducted by the highly respected American Council on Exercise, participants burned approximately 20 calories per minute--that's 1,200 calories per hour.)

The 100 Workout

Easy Abs Workout

Lose the Pooch! The Best Exercises for Lower Abs

The term “lower abs” is actually a misnomer—your re**us abdominis muscle, or abdominal wall, actually covers your entire midsection and connects at your pelvis. Still, women (and men!) are constantly searching for exercises that will help eliminate that dreaded lower-belly pooch. (We got your attention, right?) And now the search is over! Most of these effective exercises target multiple abdominal muscles, so you’ll maximize your belly-burn with every rep. (And once you master these, try 10 New Core Exercises to Flatten Your Tummy.)

Focusing on the activation of your core is one of the keys to success with these abs toners. In fact, one study from Hull University found that people who mentally focused on their muscles and how they were moving experienced greater muscle activity, which can result in greater strength gains over time. So don’t just “go through the motions.” (Want to see these moves in action? Watch the video demos.) We’ve included “mind your muscle” tips with every exercise to help you maximize your results.

Workout details: Do the prescribed number of sets and reps for each exercise consecutively, taking a short 45-60 second rest in between sets. Perform the full workout on 3-4 non-consecutive days per week. Another option is to pick a few of your favorite moves and do them after a cardio session or add them into your regular strength training routine.

25 Minutes Workouts

15 Minute Workout