|
Page 2 of 2
body squats
3. WEIGHT CIRCUIT
Warm-up:
> 20 jumping jacks
> 10 unweighted squats
> 10 unweighted T’s and I’s
> 10 push-ups (elbows close to the body, eyes focused ahead)
Workout:
Do this circuit three times, with 15 seconds’ rest between exercises and one minute between each circuit. As your strength improves, increase time and repetitions.
> 10 each T’s and I’s
> Body squats for 30 seconds, or as many as you can do with good form
> Push-ups for 30 seconds, or as many as you can do with good form
> Triceps dips for 30 seconds, or as many as you can do with good form
EXERCISE DESCRIPTIONS:
T’s and I’s
Using light weights (two to five pounds), start with your arms at your sides. For T’s, lift your arms out from your body so that at the end of the exercise your body forms a T position. For I’s, raise your arms straight in front of you to overhead.
Body squats
With your arms in front of you, hands together, slowly bend your knees and lower down as far as possible, keeping your weight back so your knees don’t extend in front of your toes. Hold for three seconds, then lift back up slowly.
Triceps dips
With your heels on the floor and belly facing up, use a chair or table to support your hands behind you. Keeping your body straight, bend your arms to lift and lower your body.
4. ABS CIRCUIT
Workout:
Do this circuit twice, with 20 each of the following (take five to ten seconds’ rest between each exercise).
EXERCISE DESCRIPTIONS:
Crunches
With your feet off the floor and hands behind your ears, crunch up and hold for three seconds.
Ankle touches
Lying on your back with your feet on the floor, crunch up and reach your right hand toward your right ankle, then your left hand toward your left ankle.
Toe touches
Lying on your back with your legs extended straight up into the air, reach your fingers toward your toes as you crunch upward.
Side toe touches
Like toe touches, but reach each hand toward the opposite foot to work your obliques.
<< Start < Prev 1 2 Next > End >>
|
Show/Hide comments
Show/Hide comment form