Each Wednesday I add an additional 15 minutes to my workout routine. Anyone out there willing to commit to doing this with me? It could be our official Wednesday thang. :)
Anyway, random fact about moi: I collect fitness magazines!shocker ha.
They serve as an amazing source of inspiration, and are filled with a ton of amazing workouts.
The workout that I am going to share with you today is one that I do three times a week, and it's courtesy of Shape magazine.
To complete this series you will need...
- Two 5 to 8 pound dumbbells
- Sturdy kitchen chair or bench
- Resistance tube/band
*Note: If you are just beginning, modify each movement to fit YOUR needs -- this is about YOU after all.
BE PATIENT! You will slowly notice your body, strength, flexibility, and endurance improving. BUT First cut yourself some slack and let your body to do its thing!
1. Walk It Out: works core
Bend over from the hips and place palms or fingertips on ground.
Keeping feet in place, walk hands out until you're in plank position - hands are aligned under shoulders and body straight from head to heels.
Hold for two counts, then walk hands in and rise up to the starting position. Do 12 reps.
2. Jump Squat to Lunge: works legs and Butt
Stand with feet shoulder-width apart, hands in fists at sides, elbows bent.
Squat, then jump and land in a lunge, right leg in front of the left.
Jump up and land in a squat, then jump again and land in a lunge with left leg in front of the right. Jump back into the squat again to complete 1 rep. Do 8 reps.
3. Bent-Over Leg Raise: works butt and abs
Hold a dumbbell in each hand at sides, Palms facing legs, and stand with feet hip width apart.
Lunge back with left leg so right knee is bent 90 degrees and aligned over ankle.
Bend forward from hips and place weights on the ground in front of right foot. Stay here and straighten legs. Do 10 reps, then switch side to complete set.
*Note: if you're not flexible enough to do this yet, place the weights on a low step in front of you. keeping your back as straight as possible, raise left leg to hip height behind you, lower toes to ground and repeat.
4. Single Leg Dip: works triceps and back
Sit on the edge of a sturdy chair/bench, hands on the front next to hips, and extend legs forward, feet flexed.
Straighten arms, shift hips off bench, and raise left leg a foot off ground.
With leg raised, bend elbows and lower hips toward ground (stay close to bench, don't let hips drift forward).
Straighten arms and repeat. Do 12 to 16 reps; switch leg halfway through.
5. Squat Fly: works legs, butt, shoulders, and upper back
Stand with feet hip width apart and hold a dumbbell in right hand at side, palm facing leg.
Squat low and rest left arm across thighs.
Holding the squat, raise right arm out to the side to shoulder height.
Lower and repeat, maintaining the squat.
Do 10 reps, then switch sides to complete set.
6. Scorpion Push-Up: works arms, chest, core, and butt
Get in push-up position with knees on ground (or stay on toes).
Lift right leg, knee bent.
Keep leg raised as you bend elbows and lower chest toward ground.
Push up and repeat. Do 16 to 20 reps; switch legs halfway through set.
7. V Curl: works abs and biceps
Sit tall and loop the center of a resistance tube around the bottom of your feet.
Grasp a handle in each hand next to legs, palms up, and sit back until abs engage; extend legs a foot off the ground.
Holding "V" position, curl hands toward shoulders. Extend arms and repeat. Do 12 reps.
8. Mermaid Twist: works back; stretches torso and legs
Lie facedown with right hand on ground next to shoulder and left arm extended forward.
Without moving shoulders too much, lift right leg, knee bent, and draw it behind you and to the left, trying to touch toes to the ground.
**Note: If you can't get all the way there, just go as far as you can.) Hold for 5 breaths, then switch sides and repeat. Do 2 or 3 stretches for each side.
After completing the entire set....
Do it ONE MO' TIME!
Thank me later :)