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gymra:

This routine will challenge you a little bit more and take approximately 15 minutes. You can repeat it once or twice, as needed. You will need a pair of dumbbells (4-10 lbs).

Side to Side Lunges

Get into a sumo stance and shift your body to one side then the other. Go nice and slow and…

pacuz:

The Runners Workout | Instagram @zovafit | via Tumblr on We Heart Ithttp://weheartit.com/entry/105590006/via/zovafit

pacuz:

The Runners Workout | Instagram @zovafit | via Tumblr on We Heart It
http://weheartit.com/entry/105590006/via/zovafit

(via the-exercist)

March: Start of Spring

March has four calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends, and one for dancers (or anyone else working on flexibility) that includes stretch days.

The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.

Feel free to substitute an HIIT workout for any cardio workout listed. This is especially helpful if you don’t have a lot of time for cardio.

If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: March”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)

During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.

Have fun!

p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!

Click “Read More” for the workouts!
(At the bottom there are also a handful of links to good stretching videos for the Stretch Calendar if you want to mix up your routine!)

Read More

piecesinprogress:

The idea behind this collection of workouts is to maximize your schedule! They all are based on HIIT style intervals where you have 2 minutes of medium exertion exercises, 1 minute of high exertion exercise, and then 30 seconds of a strength building exercise. Whether you’re seriously on the run and only have 10 minutes or want to combine any of these for a longer, custom workout, you can make this plan work for your goals!

For more at home, equipment free workout plans like this go here! :)

(via gettingstrongandhappy)

hungryrunner:

Today’s workout: at-home, equipment-free, total body strength training circuit!
AKA it was too snowy and just a bit too cold to run outside in the dark this morning.

hungryrunner:

Today’s workout: at-home, equipment-free, total body strength training circuit!

AKA it was too snowy and just a bit too cold to run outside in the dark this morning.

February: Lovely Month

February has five calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends, one with high-intensity interval training included, and one for dancers (or anyone else working on flexibility) that includes stretch days.

The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.

Feel free to substitute an HIIT workout for any cardio workout listed. This is especially helpful if you don’t have a lot of time for cardio.

If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: February”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)

During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.

Have fun!

p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!

Click “Read More” for the workouts!
(At the bottom there are also a handful of links to good stretching videos for the Stretch Calendar if you want to mix up your routine!)

Read More

helpinghandsfitness:

This is an intense beginners workout, however, it has been shown that lean gains are made within the first few months of training with a plateau later on! If you are looking to gain lean muscle mass, go hard right from the start!

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