Rate Your Rear View

Use this formula to to determine your derriere's overall appeal....

This formula was devised by David Holmes, a PhD in psychology from Manchester University in the UK.  His scientific but tongue-in-cheek formula was devised to define the "perfect ass".  So, dig out the calculator ladies and rate your behind!

Jeans-worthy butt?

REAR RATING = [(S + C) X (B + F) / T] - V

S:  OVERALL SHAPE - rate 1 to 5
      1 = Deflated Beach Ball    
      5 = Volleyball

C:  CHEEK CIRCULARITY - rate 1 to 4
      1 = Croissant                   
      4 = Grapefruit

B:  BOUNCINESS - rate 1 to 5
       1 = Jiggles like Jell-O
       2 = Rebounds like a rubber band

F:  FIRMNESS - rate 1 to 4
      1 = Marshmallow
      4 = Bounce a quarter off it

T:  TEXTURE - rate 4 to 1*
      4 = Crater Island
      1 = Bambino-smooth

V: VERTICAL RATIO - rate 4 to 1*
      4 = Upside-down heart
      1 = Right-side-up heart

* for T and V, 1 is best

If you scored 80, or close to it, your rear view is virtually perfect.  If you scored below 40, get your butt in gear! Restest yourself after a month of doing tomorrow's post!

"Behind every good man, there is a good woman. And behind every good woman, there's another man looking at her butt."

10 Minute Cardio (Workout 3)

This is the last in this series of 10 min Cardio Workouts.  I hope you have found the time (just 10 minutes!) to try one...

Power Pyramid
Zap fat as you gradually increase, then decrease your pace while remaining on level ground.  This is a great workout to take outside, as it requires no hills.  As before, the workout can also be done on a cycle, elliptical, rowing machine, walking, running, etc  For effort level...10 is the fastest you could go...so work it out from there.  You will find the more you do it, the faster you will get.

TIME                  EFFORT LEVEL
2 min                        5-6 out of 10
2 min                        7 out of 10
2 min                        8 out of 10
2 min                        7 out of 10
2 min                        5-6 out of 10

Of course, the best results are achieved when you do the workouts...give them a go!

Want some other 10 min cardio ideas? Try these previous blogs...

http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-3.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-2.html
http://getfitandfoxy.blogspot.com/2010/09/10-minute-cardio-workout-1.html

10 Minute Cardio (Workout 2)

Here is the second workout in our 10 min cardio routines.

Cardio 2 - Lower Body Blaster
Build up your leg strength by varying your intensity at an increasingly difficult incline or greater resistance.  The following are suggested inclines, but you may find these are too much.  It needs to be tough, not impossible!

TIME                    INCLINE
3 min                          1
1 min                          5 - 6
1 min                          6 - 7
1 min                          7
1 min                          8
1 min                          8 - 9
1 min                          9
1 min                         10
       
Once again, reach back and pat that back...well done!

10 Minute Cardio (Workout 1)

I am often asked "How can I do any cardio that will do any good in 10 minutes.  Today and the next 2 days I will give you 3 very effective Cardio workouts that can be done in 10 minutes!

Of course, if you find you have more time, then extend the time you do them, but each of the routines will burn approximately 120-130 calories.  So...read and do it! (No time like the present...)

Cardio 1 - Speed Play
Get a quick burn by varying your intensity at a slight, gradually increasing incline (or increasing resistance).  This workout can be done on a treadmill, walking/jogging up hills or changing the resistance on bikes or ellipticals...the idea is to progressively make the workout tougher...
TIME                 INCLINE
3 min                      1
1 min                      1, go a little bit faster*
1 min                      1, same speed as the initial 3 min
1 min                      2, go a little bit faster*
1 min                      2, same speed as the initial 3 min
1 min                      3, go a little bit faster than last time**
1 min                      3, same speed as the initial 3 min
1 min                      4, go a little bit faster again, if you can** to ***

That's it!  Pat yourself on the back with a job well done!