Exercises

Goblet Squat
Start: Grab a dumbbell and cup the end with both hands to hold it vertically in front of your chest, with your feet slightly wider than shoulder-width apart.

Movement: Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Pause, then push through your heels and slowly return to the starting position.

Mountain Climber
Start: Assume a pushup position with your hands directly under your shoulders and your body forming a straight line from your head to your ankles.

Movement: Keeping your core tight and back flat, bend your right knee and raise it toward your chest. Reverse the movement to return to start, then repeat with your left leg. Continue alternating for 30 seconds.

Single-Arm DB Swing
Start: Grab a dumbbell or kettlebell with an overhand grip and hold it at arms length in front of your waist. Set your feet wider than shoulder-width apart.

Movement: Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell or kettlebell up to shoulder level as you rise to a standing position. Swing the weight back and forth. At the prescribed number of reps, switch arms.

T-Pushup
Start: Place a pair of hex dumbbells at the spot where you position your hands for a pushup. (Make sure they are set slightly wider than shoulder-width apart.) Grasp the dumbbell handles and set yourself in a pushup position.

Movement: Lower your body to the floor. As you push yourself back up, rotate the left side of your body upward as you bend your left arm and pull the left dumbbell to your torso. Then straighten your arm so that the dumbbell is above your left shoulder. As you rotate your body, pivot on your toes  and then lower your heels to the floor. Your arms should form a "T" with your body. Lower the dumbbell back down, and repeat, this time performing the move on your right side.
[source: Women's Health Personal Trainer

Split Jump
Start: Stand in a staggered stance with your feet 2 to 3 feet apart, your left foot in front of your right.

Movement: Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While you're in the in the air, scissor-kick your legs so you land with the opposite leg forward. Repeat, alternating back and forth for the duration of the set.

DB Row
Start: Grab a pair of dumbbells, bend at your hips (do not round your lower back) and lower your torso until it is almost parallel to the floor. Let the dumbbells hang at arms length from your shoulders.

Movement: Without moving your torso, row the dumbbells upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. Pause, and lower the dumbbells back to the starting position.

DB Side Lunge
Start: Grab a pair of dumbbells and hold them at arm's length next to your sides.

Movement: Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Do all your reps with your left leg, and then repeat with your right.

Plank Row
Start: Get into a pushup position, with a dumbbell in each hand. (Hexagonal dumbbells work best, as their sides provide a sturdy base.)

Movement: Keeping yourself in the starting, pushup hold position, pull the dumbbell in your right hand from the floor in a rowing motion until it reaches your torso. Return the weight to the floor and do a row with your left arm. Continue to alternate arms for the designated number of reps.

DB Lunge + Twist
Start: Grab a dumbbell and hold it by the ends, just under your chin.

Movement: Step forward with your right foot and lower your body into a lunge. As you lunge, rotate your upper body toward the right. Return to the starting position and repeat with your left leg. Alternate back and forth.

Explosive Overhead Press
Start: Stand holding a pair of dumbbells just outside our shoulders, with your arms bent and palms facing each other. Stand with your feet shoulder-width apart and knees slightly bent.

Movement: Dip your knees, and then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position, and repeat.
[source: Women's Health Personal Trainer]

Reverse Woodchop
Start: Grab a medicine ball and stand with your feet shoulder-width apart. Hold the ball with both hands on the outside of your right hip.

Movement: Perform a squat. Keeping your chest up and arms straight, press your feet into the ground as you "chop" the ball up and across your body until your legs are straight and the ball is above your left shoulder. Pause, then lower the ball back to your right knee. Complete all reps before repeating on the other side.
[source: Women's Health]

Swiss Ball Rollout
Start: Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball.

Movement: Keep your core braced, and slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your body to "collapse." Use your abs to pull the ball back to your knees. That's one rep.
[source: Women's Health]

Swiss Ball Russian Twist
Start: Lie with your middle and upper back placed firmly on a Swiss ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold your arms straight out in front of your chest with your palms together.
Movement: Brace your core and roll your upper body to the right as far as you can.Without dropping your hips, reverse your movement and roll all the way back to the left as far as you can. That's one rep.
[source: Women's Health]

Plank + Opposite Lifts
Start: Assume regular plank position.

Movement: Brace your core, and move your feet out wider than your shoulders. Hold your left foot and your right arm off the floor for 5 to 10 seconds, then switch arms and legs and repeat. That's one rep
[source: Women's Health]

Prone Cobra
Start: Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.

Movement: Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor. At the same time, rotate your arms so that your thumbs point toward the ceiling. Your hips should now be the only parts of your body touching the floor. Hold this position for 60 seconds.
[source: Women's Health]

T-Plank
Start: Assume a pushup position. Your body should form a straight line from your head to your ankles. Brace your core.
Movement: Keeping your arms straight and your body rigid, shift your weight onto your left arm and rotate your torso up and to the right until you're facing sideways
[source: Women's Health]

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