Circuits can be tough, this is why you have to modify the circuit to fit your level. I suggest beginners starting off with 5 to 8 pound dumbbells in any lifting exercise. An example would be to do bench presses for one minute, do as many as you can with your arms above your chest as you lift and release. Follow this by doing one minute cardio blasters after the exercise.
Circuit #1: Tone up that tush!
1. Straddle squat.
- Choose the appropriate dumbbell and hold one in each hand while straddling a step positioned vertically. Point your toes and knees forward. Bend your knees at 90 degrees as you squat down. It is important to keep your chest and head lifted. Return to standing position and begin again.
CARDIO BURST HERE! ONE MINUTE OF FREESTYLE CARDIO.
2. Seated Squat.
- Start seated on the front edge of your bench. Feet should be hip width apart while facing the front. Extend arms in front of you or above your head (this is more difficult). As you squat pretend like you are about to sit in a chair and drive all your weight into your heels. Squat down until you hit the bench, lightly tap it DON'T SIT , squeeze your gluts and stand back up.
Circuit #2: Bikini Abs
1. Toe Taps
- lie with your back on the ground and arms at your sides. Bend both knees 90 degrees with feet lifted. Slowly lower one leg at a time and tap your toe to the ground. Switch legs. If you feel any back pain at all, do not lower your legs as far to the ground.
2. Plank
- This is an abdominal hold. Start lying on your stomach, place forearms on the ground and lift your mid section. Hold this position for at least 30 seconds while squeezing your abs.
3. Half Boat
- This is a Pilates style position. Sit up tall on the ground with your knees bent 90 degrees. Extend your arms in front of you with palms facing down. Lean back slightly so that your abs are engaged, lift both knees toward your chest with reaching your arms forward. Hold here for about 15 seconds while abs are contracted and then release feet to the ground.
Circuit #3: Bye Bye Jiggly Thighs
1. Side Lunges
- Stand with feet parallel hip-width apart. If you are advanced you may add a dumbbell to hold horizontally between both hands at chest height, elbows bent. These are deep lunges. so begin by stepping at least 2 feet out to the right side. Keep both feet on the same line, not one foot should be in front of the other. Bend right knee 90 degrees while keeping your knee aligned over toes. Place the dumbbell on the ground by the right foot and hold for a few seconds. Step back to start. Repeat the same side, this time picking up the dumbbell. Continue this for one minute, switch sides and move on.
2. Deadlift
- Stand with feet hip-width apart and hold dumbbells palm facing up in front of your thighs. This is hard to balance on one foot so pick a focus point and bend right knee behind you while you learn forward, lowering your torso parallel to the ground with lifting your right leg behind you. Keep your left knee (or whichever you are standing on) slightly bent. This contracts your thigh muscles. Keep your back straight while you bring the weights toward the ground, return to standing position for one minute and switch sides.
If you have a few weeks to prepare yourself for that summer beach weather, check out these sites as well.
INSPIRING WORDS:
"PLUNGING NECKLINES ELONGATE YOUR BODY BECAUSE THEY DRAW THE EYES UP. - SUSAN MOSES, STYLIST FOR QUEEN LATIFAH.
No comments:
Post a Comment