The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into a something more efficient that gives you the most bang for your buck for every moment that you spend on your workout.
Below are a few
Climb Stairs: Stair climbing is akin to aerobics taught at gyms. Warm up your leg muscles by walking in one place for a couple of minutes. Follow this up by rhythmical climb ups and climb downs. You can alternate between steps, skip a couple of steps, step up and down the stairway quickly or follow any other pattern to have a great daily work out.
Biceps Curl: feet shoulder-width apart, knees slightly bent, and abdominal muscles drawn in. With arms straight at your sides and palms facing in toward thighs, hold a 5- to 10-pound in each hand. your bicep to bring the right dumbbell up, rotating a quarter turn so your palm is level with and facing your right shoulder. Pause, then slowly lower to starting position; repeat with leftdumbbell. Do 3 sets of 15 reps on each side.
Triceps Extension: Stand with left foot forward, knees bent. Bend slightly forward at the hips and keep abdominal muscles pulled in toward the spine. Place left hand on left thigh for support and hold a 3- to 5-pound dumbbell in your right hand. Keeping elbow bent, pull right upper arm up and back to almost parallel with the ground. Extend arm straight out behind you. (See photo for proper position.) Squeeze and hold before bringing arm back in to starting position. Do 3 sets of 15 reps on each side.
Overhead Press: Stand up straight with feet shoulder-width apart, knees slightly bent, and abdominal muscles pulled in. Hold a 5- to 10-pound dumbbell in each hand at shoulder height with palms facing forward and elbows pointed down. Press dumbbells directly up over shoulders in line with the body so the weights just touch over your head; keep neck long and shoulders down. Slowly lower dumbbells back to starting position. Do 3 sets of 15 reps.
Waist Whittler 1: Modified Side Plank: Lie on your left side, propped up on your forearm with your elbow directly below your shoulder. Put your right on your hip so that your right elbow points toward the ceiling. With your legs in a straight line and your feet stacked, straighten your left arm and press your hips toward the ceiling. This is your starting position. Dip your hip and torso toward the floor, keeping your left arm straight, then return to starting position. Do 10 to 20 reps, then switch sides.
Belly Blaster 1: Negative Sit-Up: Start by sitting on the floor with your hands over, knees bent and pointed toward the ceiling. This is your starting position. Slowly roll back and lower yourself to the ground, one vertebra . The toughest part will be the second half of the , when your lower back is already on the ground and you're rolling the rest of your spine down. Return to starting position without using your . Complete 3 sets of 15 slow reps.
SQUATS??? I know, I know. Trust me, I’ve endured squat challenges. I know the feeling of waking up the morning after a squat-intensive workout and feeling like my legs will never work properly again. But the pain? Totally worth it, especially when you consider the benefits of this one simple move.
Squats: With the ball between your lower back and the wall, hold a 3- to 10-pound dumbbell in each hand. Step forward with your feet hip-width apart. Lean back into the ball (A). Contract your abs and glutes, then lower your hips until your knees are at 90 degrees. In this position, slowly raise your arms in front of your body to shoulder height eight times or keep your arms straight to your side (B). Rise to starting position. That's one set. complete 4 sets of 15
There you have it! Now, get to work..Enjoy! don't forget to #FLEX #STRETCH and drink a lot of water #STAYFIT
Until next time! J