Wednesday, November 13, 2013

Sculpting a bangin’ body

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Keep up to date with your workouts. Get more muscle fibers in just a few exercises than most do in a whole hour at the gym. 3 sets 12-15 reps each and you are done!
Sit up and shoulder press
Lie on the floor facing up. Knees bent with feet on floor. Use an optional weight in your hands. Lift your body up into a sit up while reaching up towards the sky with your weight. Lower and repeat.
Bridge with triceps extension
Lie on the floor facing up with your knees slightly bent. With a free weight in each hand bend elbows to a 90 degree angle, until hands reach the sides of your head. Lift your bottom off the floor, into your bridge pose, at the same time straighten your arms until your hands reach up to the sky. Lower your bottom back down and your hands back alongside your head. Repeat
Double Crunch
Lie on the floor facing up with your hands behind your head and legs stretched out. Lift your legs off the ground and your head up just a little. Lower your feet to the floor and your head back down. Repeat motion.
Lunge with shoulder raise
Stand in a lunge position with free weight in the opposite hand as the leg in front of you. As you drop down into your lunge lift your weighted arm up to shoulder height. Lunge back up and lower arm to your side. Repeat all reps on one side and then switch and repeat.
Squat oblique twist
With feet shoulder width apart and a free weight in your hands squat down until your legs are at a 90 degree angle. As you squat reach your arms to your side in a twisting motion. Stand back up twisting your body back to front facing. Repeat the squat and twist to the other side. Continue to alternated twisting from side to side with each squat.
Pushup with abs
Lie facing down with a swiss ball under your legs. Your legs will be balancing on the ball while your hands are on the ground. Do a full push-up and the at the top lift one leg. Drop the leg down and lift the other leg. Now repeat your push-up and leg alternating. Keep repeating.
Side plank leg lift
In a side plank on your forearm, bring your top leg in towards your side. Lower back down to a hover with your top leg over your bottom leg and repeat. Switch legs and repeat on other side.
Walking push-ups
With a low step or Pilates block place one hand on the step or block and one on the ground. You can do this on your knees or toes. Do a full push-up and then walk to the right or left changing which hand is now on the block. Do a full push-up and then walk back to the other side. Keep repeating.
Plank jumps
In a push-up position on your toes, jump your legs to one side twisting at the hips. Knees should come to elbow height. Jump back to start. Repeat on other side. Continue to jump out and repeat.


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