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SHOULDERS

Scaption and Shrug

The benefit: When you raise the dumbbells to start this exercise, you target the front of your shoulders as well as your rotator cuff. Then comes the shrug. This part of the move helps better balance the muscles that rotate your shoulder blades. The end result: Great-looking shoulders and better posture.

How to do it: Stand holding a pair of dumbbells with your feet shoulder-width apart. Let the dumbbells hang at arm's length next to your sides, your palms facing each other [A]. Without changing the bend in your elbows, raise your arms until they're parallel to the floor, keeping them at a 30-degree angle to your body (so that they form a "Y") [B]. At the top of the movement, shrug your shoulders upward [C]. Pause, then reverse the movement to return to the start, and repeat. Want more moves

Pull-up with pike - 3 sets of 15 reps with a 2:2:2:1 tempo
Start by performing the traditional pull-up movement, but once you reach the bottom of the movement, move into a pike trying to get your legs up to at least waist level. After the pike is completed, continue on with your next pull-up.

Reverse Lunge and Ball Twist

Stand holding a medicine ball in front of your chest with both hands. Step backward with your right leg and lower your body until your left knee is bent 90 degrees and your right knee nearly touches the floor (in a backward lunge position). Your left lower leg should be perpendicular to the floor. Twist to your left and touch the ball to the floor by leaning over your thigh and straightening your arms. Transfer your body weight to your left leg and push yourself to a standing position as you lift your right knee to your chest. Keeping the knee up, push the ball away from your chest, pull it back quickly, then twist your torso as far as you can to the right. Return to the starting position and repeat 14 times, then switch sides.

Ball Catch and Straddle Jump

Stand holding a fitness ball in front of your chest with both hands, your feet shoulder-width apart. Drop the ball, then lower your body into a squat position and catch it after one bounce. As you catch the ball, immediately jump as high as you can and rotate your body 90 degrees to your right. When your feet touch the floor, bounce the ball, squat, and jump to the starting position. Repeat this to the left, and return to the starting position.

Plyometric Pushup

Set up in the classic pushup position on a well-padded carpet or exercise mat. Push up hard enough for your hands to come off the floor and catch some air. When you hit the floor, go immediately into the next repetition, pushing up again as hard as you can and catching more air.

One-and-a-Quarter Squat

Load a barbell with as much weight as you can squat six times and stand with the bar on your shoulders. Squat until your thighs are parallel to the floor, pause, then push your body up until your knees are a quarter of the way back to vertical. Pause, then lower your body back down. Pause, then push back to the starting position. That's 1 repetition.

Knee Up

Lie on your back with your feet flat on the floor, arms out at your sides and knees bent 90 degrees. Press your lower back flat into the floor as you raise your legs until your hips are bent 90 degrees 1. Straighten your legs slightly, then lower them as far as you can without allowing your lower back to lose contact with the floor 2. Take 3 seconds to lift and 3 seconds to lower your legs. Do 10 to 15 repetitions. As you improve: Straighten your legs more.

Situp

Start on your back, feet flat, and hold your arms alongside your body (palms down) 1. Slowly lift your torso to a sitting position 2. Pause, then slowly lower your torso to the floor. Take 3 seconds going up and 3 going down, or do the exercise as slowly as you can. Do 10 to 15 repetitions. As you improve: When you can do 15 repetitions, add 1 second to the lowering portion of the move and reduce your repetitions to 10.

Wrist-to-Knee Situp

Lie on your back, hips bent 90 degrees, lower legs parallel to the floor. Touch your fingers to your temples at an angle, your forearms forming a 90-degree angle 1. Raise your head, shoulders, and butt off the floor 2. Bring your left knee up toward your chest, rotate at your waist, and touch your right wrist to your left knee 3. Repeat on the other side, left wrist to right knee, taking 2 seconds to go up and 2 seconds to go down. Do 10 to 15 repetitions. As you improve: Pull your elbows back, forming a wider angle with your forearms.

Read more at Men's Health: http://www.menshealth.com/fitness/ab-exercise-3#ixzz1mNsrKSXc
The Single-arm Slide Out

Place each hand on a Valslide and assume a pushup position with your arms completely straight and your legs extended.

Your body should form a straight line from your head to your ankles.

Brace your core as if you were about to be punched in the gut.

Slide your right hand out in front of you as you bend your left arm to lower your body.

Slowly push the Valslide forward, extending your body as far as you can without allowing your hips to sag.

Your body should remain rigid for the entire movement.

Reverse the movement back to the starting position by pulling the Valslide back and pushing your body up.

Repeat, with your left hand. Alternate back and forth each repetition.

Too hard? There are plenty of other ways to work your abs with Valslides. For example, try this easier version called the alternating slide out.

Read more at Men's Health: http://www.menshealth.com/fitness/new-way-sculpt-your-abs#ixzz1mNsK059Q

Read more at Men's Health: http://www.menshealth.com/fitness/ab-exercises-11#ixzz1mNrTLrr7

2#ixzz1mNrdB4rA

The No-Gym, No Excuses Workout

Incinerate fat and pack on muscle without lifting a weight

The No-Gym, No Excuses Workout

Incinerate fat and pack on muscle without lifting a weight

The Workout
1. Prisoner squats (30 reps)

2. Pushups (30 reps)

3. Jumps (10 reps)

4. Swiss-ball leg curls (10 reps)

5. Swiss-ball pikes (10 reps)

6. Stepups (20 reps)

7. Pullups or chinups (5 reps)

8. Forward lunges (30 reps)

9. Tucked-elbow pushups (20 reps)

10. Inverted rows (15 reps)

11. Prisoner squats (15 reps)

12. Chinups (5 reps)

Prisoner Squat

Stand with your hands behind your head, chest out, and elbows back [A]. Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine [B]. Squeeze your glutes and push yourself back to the starting position.

Your toes should be angled slightly outward. Don't raise your heels as you drop into a squat.

Swiss-Ball Leg Curl

Lie on the floor with your calves resting on a Swiss ball and your arms outstretched. Squeeze your glutes to raise your hips off the floor until your body is in a straight line from your shoulders to your ankles [A]. Pause for a second, and then bend your legs to roll the ball toward your butt [B]. Straighten your legs to roll the ball away from you, and then lower your body to the floor.

Drive your heels into the ball to lift your body and activate your hamstrings.

Stepup
Holding your arms straight out in front of you, place one foot on a step or bench that's about 2 feet off the floor [A]. Push down through your heel to lift your other leg [B], and then return to the starting position. Complete all your reps with one leg before switching legs and repeating the movement.

Your entire foot should be on the bench, with your toes pointed forward.

Pullup/Chinup
Hang from the bar with your hands slightly wider than shoulder-width apart [A]. (Use an overhand grip for the pullup and an underhand grip for the chinup.) Pull your chin up past the bar [B], and then lower your body back down. If that's too hard, do negative chinups: Use a sturdy box or bench to boost your chin over the bar. Then lower your body as slowly as you can.

Focus on pulling your body up by squeezing your shoulders to use the muscles in your back.

Forward Lunge
From a standing position [A], take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor [B], hold for 1 second. Then return to the starting position and repeat with your other leg. Make it harder by holding the lowered position for 5 seconds.

Make it harder by holding the lowered position for 5 seconds.

Read more at Men's Health: http://www.menshealth.com/fitness/no-gym-no-excuses-workout/page/5#ixzz1mMtPzmor
Alternating push-up to side plank - 3 sets of 15 reps with a 2:1:4 tempo
Begin by performing a standard push-up, taking two seconds to lower and one to rise back up. Once you’re at the top of the movement again, you are to flip onto your side and perform a side plank, holding that for a count of 4 seconds, moving back into the push-up position before you complete the next rep.

Jump squats with a pause in the squat position - 3 sets of 8 reps
To perform this exercise, move down into a full squat position and then explode off the floor, jumping as high as possible. Upon landing, move back down into the squat position, stopping halfway down to pause for a count of 5 seconds before finishing the squat and rebounding off the ground again.

Step-ups - 3 sets of 20 reps with a 2:0:2 tempo
While step-ups are traditionally done with a barbell across the back, if you use a step that’s high enough and take the rep range higher while slowing down the tempo, you’re really going to feel this exercise.

Half-to-full stationary lunge - 2 sets of 15 reps with a 2:1:3:1 tempo
Get into the position you would use to do a single stationary lunge and then begin the movement until you are halfway through the typical lunge movement. Reverse the direction back to the starting position again, and then proceed to complete the full lunge motion to complete one set.

Best New Move: Plyo Side Plank

SINGLE-ARM ROW

Day 1: Stand with your knees slightly bent and hold a BodyBar in your right hand with a neutral grip (palm facing your body). Lean forward at the hips until your torso is at a 45-degree angle. Pull the bar to just below your rib cage, then lower it to the starting position.
Day 2: Hold the bar in front of your right leg, palm toward you (an overhand grip). Bring your elbow up and out as you raise the bar.
Day 3: Perform the Day 1 move on one leg. Stand on your right leg and lift your left leg in front as you lean over and row.

SINGLE-ARM PRESS AND BEND

Day 1: Stand holding a BodyBar above your right shoulder in a neutral grip with your right hand. Press the bar up until your arm is straight. Bend to your left side. Pause and return to the starting position.
Day 2: Dip your knees slightly. Quickly push the bar up while standing up. Pause, then lower the weight.
Day 3: Same as Day 2, but jump in an explosive movement. Land on both feet, but with your opposite foot (left if the bar is in your right hand) forward and leg slightly bent, and back leg straight.

SIDE-LOADED SQUAT

Day 1: Stand holding the bar in a neutral grip with your right hand at shoulder height. Lower your body until your thighs are parallel to the floor. Pause, then push back up to the starting position.
Day 2: Hold the bar in an overhand grip over your head with both hands in the center, arms straight. Keep your shoulder blades pulled back as you squat.
Day 3: Step forward with your left leg until your left thigh is parallel to the floor, while holding the bar with both hands overhead. Then, with the same foot, step back into a reverse lunge. That counts as two repetitions.

Read more at Men's Health: http://www.menshealth.com/fitness/ab-exercises-10#ixzz1mNpZsNLM

One-Arm Band Row

START: Sit on the floor with your legs extended and knees slightly bent. Hold the handles of a resistance band in each hand and loop the middle of the band around the bottom of both feet. Make sure the band is secure; you may want to wrap it around your feet twice. Extend your arms in front, alongside your legs, with your palms facing each other. Make sure the band is taut. If you have slack, wrap the band around your feet again.

FINISH: Keeping your core muscles tight, lead with your right elbow and pull your upper arm close to the outside of your ribs. Stop when your elbow is just past your back. Then straighten your right arm to the front, and pull back with your left arm. Repeat, alternating arms.

Safety Tip: Avoid letting your shoulders slump forward when you straighten your arms. Flatten your shoulder blades to your back and hold your shoulder low—away from your ears--throughout the move.

Technique Tip: Lift out of your lower back, rather than sinking into it, as you sit.

Wide grip pull ups max

seated row rep range

Kettlebell Extra - Single Arm Row

Single-arm row: Hold a dumbbell in each hand; bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent, your feet shoulder width apart. Start with your arms fully extended below your chest lift or ‘row’ the dumbbells up to the side of your torso, one arm at a time. keeping elbows at a 90 degree angle. Return to the start position and repeat.
Step One

• Hold kettlebell in one hand
• Start with feet hip distance apart
• Take one foot back into lunge position – same side as kettlebell hand
• Front leg bent (knee in line with ankle) back leg straight
• Lean slightly forward, rest free hand on forward thigh

Step Two

• Tighten core (tucking abdominals in)
• Lower kettlebell hand toward floor, straightening arm
• Maintain shoulders in line
• Maintain body in straight line

Step Three

• Pull elbow straight up close to body and toward ceiling
• Squeeze muscle/shoulder blade in toward centre of back
• Stop when kettlebell is in line with chest
• Maintain body in straight line
• Repeat at least 16 times on each side

Top Tip

• Find a weight where 16 reps is a little difficult!
Progression
• Make the weight heavier
• Increase the reps
• Balance free hand on a stability ball instead of using front leg
(Ann Mather, our over 50 Executive Editor, has just started a new series on the Stability Ball – take a look!)
Cat-Cow Variation

Get your doctor's okay before starting these strengthening and conditioning exercises.
Reduces stiffness in back and hips; relieves tension in spine

a. Cow Pose: On hands and knees, inhale and lift head while making back concave.
b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
c. Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breaths.
Inverted Row
Sit under a Smith machine or squat rack with your legs straight and a bar set a few inches higher than arm's length. Grab the bar overhand, hands shoulder-width apart. Keeping your body straight, pull your chest to the bar. Pause, then lower yourself.

Read more at Men's Health: http://www.menshealth.com/fitness/back-exercises/page/2#ixzz1luCfJlD8

1. Deadlift
Stand with a barbell on the floor in front of you, with the bar over your toes. Bend your knees and grasp the bar with an alternating grip (one palm toward you, the other facing away), your hands just outside your knees. Keeping your head and back straight, stand up. Keep the bar close to your body as you lift it. Slowly lower the bar.
The plan: Do three sets of three reps using the heaviest weight that allows for perfect form. Rest for 60 seconds between sets.

Read more at Men's Health: http://www.menshealth.com/fitness/back-exercises/page/2#ixzz1luCpIW00

2A. Pullup
Grab a chinup bar with an overhand grip (palms forward), your hands slightly more than shoulder-width apart. Hang with your arms straight, then pull your shoulder blades down. Pull your chest to the bar. Pause, then lower yourself to the starting position.
The plan: Do six to eight reps. Perform this move and the next as a superset. That is, move from one exercise to the other without rest.

Read more at Men's Health: http://www.menshealth.com/fitness/back-exercises/page/2#ixzz1luCtHOI3

DUMBBELL REAR-DELTOID RAISE

Set Up: Sit on a stability ball and lean forward. Hold a dumbbell in each hand at arm’s length [A].
Action: Slowly raise the dumbbells out to the sides and up to shoulder height while bringing your shoulder blades together [B]. Slowly lower the dumbbells and return them to the start position. Keep your upper body stationary throughout the movement.

STIFF-LEGGED DEADLIFT

Target Muscles: hamstrings
Synergist Muscles: gluteus maximus, erector spinae, adductor magnus

Set Up: Stand with your feet shoulder-width apart and hold a barbell or EZ bar at arm’s length, maintaing a slight bend in your knees [A].
Action: Begin the movement by pushing your hips back, sliding the barbell along the front of your thighs as you lower it to shin level. Keep your back flat, and don’t let it round at any point. You should feel a stretch in your hamstrings as you descend. Lower until your chest is almost parallel to the floor or just before the point at which your back starts to round [B]. Contract your glutes and push your hips forward to return to the start position.

Do 2 to 3 sets of 10 to 12 reps.
Target Muscles: posterior deltoid
Synergist Muscles: teres minor, infraspinatus, lateral deltoid

BARBELL SHRUG

Target Muscles: upper trapezius
Synergist Muscles: middle traps, levator scapulae

Set Up: Stand with your feet shoulder-width apart. Hold a barbell or EZ bar with an overhand, shoulder-width grip [A].
Action: Slowly shrug your shoulders straight up by contracting your upper trapezius muscle [B]. Slowly return to the start position.
http://www.oxygenmag.com/Training/Slideshows/Your-Strong-Back.aspx#slide-4
http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=core
http://www.menshealth.com/workout-center/start
http://www.menshealth.com/fitness/muscle-building-workout-plan/page/2
1. Lateral Band Walk
2. Plank (Hold for 20 seconds 20 reps)
3. Iliotibial Band Roll (6 per side)
4. Groiner (6-8 per side)
5. Hand Crossover (3 reps)
6. Lunge (10 reps per side)
7. Lunge with Side Bend (5 reps)
8. Elbow-to-Foot Lunge (10 reps per side)
9. Sumo Squat to Stand (2 reps)
10. Kettlebell Goblet Squat (3 reps)
11. Doorway Stretch (1 rep)

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, move on to Strength Circuit 1.

1. Side Planks (30 seconds per side)
2. Back Extensions (3 reps)
3. Swiss-Ball Roll (30 reps per side)
4. Swiss-Ball Pike (20 reps per side)
5. Mountain Climber with Feet on Valslides (30 reps)
6. Wrist-to-Knee Crunches (25 reps)
7. Plank (5-6 reps)

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise. Then rest one minute. That’s one circuit. Do a total of 3 circuits, then move on to Strength Circuit 2.
1. Pistol Squat (5 reps each leg)
2. Single-Leg Deadlift (8 reps per side)

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise. Then rest one minute. That’s one circuit. Do a total of 3 circuits, then move on to the Metabolic Circuit.

Single-Leg Squat (12-15 reps)
Lunge (10 reps per side)

METABOLIC CIRCUIT
If you’re exhausted, stop here. But if you still have energy, perform this final circuit up to three times, depending on how good you feel. Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, then immediately do the second exercise, and so on. Once you’ve completed all of the exercises, congratulations—you’ve just trained like Lance Armstrong.
1. Single Arm Dumbbell Swing (25)
2. High Box Jump (15)
3. Single Arm Dumbbell Swing (25)
4. Split Jacks (12 each side)
5. Single Arm Dumbbell Swing (25)

Place both legs between a mini-band, and position the band just below your knees. Take small steps to your right for 20 feet. Then sidestep back to your left for 20 feet. That's one set.

A
. Incline Twisting Row

Lie facedown on a bench set at a 45-degree angle. Hold a pair of dumbbells at arm’s length with your palms facing each other. Pull the weights up so your elbows pass your torso. Flare your upper arms out to the sides and lower the weights, palms facing behind you. Switch back to the original hand position at the bottom and repeat for eight to 10 repetitions.
Incline Twisting Row
2. Dumbbell Twisting Bench Press

Lie faceup on a bench, holding a pair of dumbbells at the edges of your chest, your palms facing each other. As you press the weights up, rotate your hands so that your thumbs are coming together as you near the top of the move. Pause, then reverse. Perform eight to 10 repetitions.
Dumbbell Twisting Bench Press
3. Alternating Upright Row

Hold dumbbells at arm’s length in front of your thighs, palms facing you. Pull the weights up to your chest. Hold one arm up there, lower the other arm until it’s straight, and row it back up. Repeat with the other arm. That’s one rep; do six to eight.

Swiss-ball plank

Begin in the same position as for the plank, but rest your forearms on a Swiss ball. Once you feel balanced, raise one foot a few inches off the floor and hold for 6 seconds. Place the foot back on the floor and lift the other for 6 seconds. That's one repetition. Do a total of six.

Scissor-kick crunch

Assume the same starting position as for the band crunch. As you crunch up and forward, move your left leg under and past your right leg, then back. Repeat, switching legs. The cadence will come to you with practice, so don't count repetitions; just repeat for 30 seconds.

Ball Flye

Targets: Shoulders, chest, and obliques

Holding ball in right hand, lie faceup with legs lifted, knees bent 90 degrees.
Extend arms straight up, directly over shoulders.

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TRICEPS

Swiss-Ball Lying Triceps Extension

The benefit: Lying on a Swiss ball forces your core to work harder to keep you stable. So you work your abs as you shape the backs of your arms.

How to do it: Grab a pair of dumbbells and lie on your back on a Swiss ball so that your middle and upper back are firmly on the ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold the dumbbells over your forehead, with your arms straight and your palms facing each other [A]. Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor [B]. Pause, then lift the weights back to the start by straightening your arms.

UPPER BACK

Swiss-Ball L Raise

The benefit: This exercise targets your upper back. By working these key muscles, you'll improve your posture, shape the back of your shoulders, and look great in a backless dress.

How to do it: Lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Let your arms hang straight down from your shoulders, your palms facing behind you [A]. Keeping your elbows flared out, lift your upper arms as high as you can by bending your elbows and squeezing your shoulder blades together. Your upper arms should be perpendicular to your torso [B]. Without changing your elbow position, rotate your forearms up and back as far as you can [C]. Pause, then reverse the movement. If you can do more than 12 repetitions, use dumbbells.

LATS

Band-Assisted Chinup

The benefit:

a large rubber band called a SuperBand

How to do it:

Standing Alternating Dumbbell Curl 2

Grab object in left hand. Curl object to left shoulder, then lower. Do reps on each side, then more with both hands holding object. To add intensity, stand on one foot during single-arm curls. Sets: 2-3. Reps 12. Rest: 60 seconds.

Alternating Dumbbell Overhead Press

1B: Hold a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Set your feet at shoulder width and bend your knees slightly. Press each dumbbell up, one at a time, until your arm is straight. As you lower one dumbbell, press the other one up, in an alternating fashion.

Reverse Dumbbell Lunge

2A: Hold a pair of dumbbells at arm's length next to your sides, your palms facing each other. Step backward with your right leg. Then lower your body until your front knee is bent at least 90 degrees. Pause, and push yourself back to the starting position. Do all your reps, switch legs, and repeat.

Read more: http://www.menshealth.com/mhlists/abs-workout/reverse-dumbbell-lunge.php#slidetop#ixzz1ni056QEQ alorie burning by doing full body routines that take half the time! Here are some excellent moves to incorporate.

Target Muscles:quadriceps, anterior deltoid, biceps Synergist Muscles:glutes, adductor magnus, soleus, lateral deltoid, trapezius Set Up: Standing upright with dumbbells at your side, step forward with your left leg into a lunge position (1). Be sure not to let your back knee touch the floor. Action: From the lunge, transition into a standing posture by moving your right leg forward, placing your weight on your left leg. Simultaneously, curl the dumbbells up to your shoulders and (2) press them over your head while bringing your extended right leg in front of you. Repeat from the start (standing) position. Alternatively, you can try walking lunges.

Target Muscles:pectoralis major (sternal) Synergist Muscles:pectoralis major (clavicular), anterior deltoid, triceps brachii Set Up: In a push-up position, begin with your right hand on a dumbbell and your left hand on the ground (1). Action: Move your body down toward the ground, as in a regular push-up (2), and then return to the starting position. After completing one repetition, place your left hand on the dumbbell (3) and remove your right hand, placing it on the ground to resume the starting position on the opposite side of the dumbbell (4). Again, perform a regular style push-up while keeping your left hand on the dumbbell (5). This is one rep. Repeat. SINGLE-LEG STIFF-LEGGED DEADLIFT WITH ROW

Target Muscles:hamstrings, glutes, middle trapezius Synergist Muscles:rhomboids, posterior deltoid, soleus, adductor magnus Set Up: Stand on your left leg (right leg lifted off the ground with knee bent) and a dumbbell in your right hand held up at your side, in a hammer curl position (1). Action:Move your right leg posteriorly as you bring your torso down and forward. Continue until your right leg and torso are on the same horizontal plane, almost parallel to the ground (2). Holding this position, pull the weight in your right hand up towards your torso, bringing your elbow as high as you can (not shown). Return to the starting position by reversing the movement. Repeat, then switch sides. FLOOR DIP WITH BODY WEIGHT

Target Muscles:triceps brachii Synergist Muscles:iliopsoas, rectus abdominis, anterior deltoid, pectoralis major Set Up: Assume a normal dip position with all four limbs on the ground. Extend your arms and keep them in line with your shoulders. The knees should be bent at approximately 45 degrees with the lower legs perpendicular to the ground. To complete the starting position, straighten your left leg so that it is pointing upward at 45 degrees in line with the right upper leg (1). Action:Lower your body toward the ground by bending at the elbows and increasing knee flexion (2). Once you almost reach the ground, push yourself back to starting position. Repeat, then switch sides. Squat and rotate

Hold a medicine ball (a weighted exercise ball) or a 2kg bag of sugar in front of you with both hands. Squat, pushing your hips back and keeping your back straight.
As you push up, lift the ball diagonally across your body, finishing by holding the ball with your arms straight and high in the air to your side. After 20 reps, swap sides.

Push-Up with Leg Lift

Targets shoulders, chest, arms, abs, butt, thighs Begin in a full push-up position -- wrists below shoulders, legs extended, toes tucked under, abs engaged. Lift right leg off the floor and bend elbows, lowering chest toward floor. Straighten arms and repeat, keeping leg lifted. Do 10 reps; switch legs and repeat Stork-Stance Flye

Stand with your feet shoulder-width apart, holding a 5-pound dumbbell in each hand, palms facing in. Bending from the hips, lean forward, keeping your lower back flat, then raise right leg off floor with left leg slightly bent. Extend arms out to the sides to about shoulder height, elbows straight. Lower arms to center. Do 8 to 10 reps. Switch legs and repeat. Push Up with Leg LiftIn pushup position (on the knees or toes), lower into a pushup keeping the abs contracted. Pushup back up and lift the right leg off the floor and out to the side. Repeat the pushup, lifting the left leg. Alternate for 8-10 reps. Targets: chest, arms and glutes

Chest Flies with Inner Thigh SqueezeLie on the floor with legs in the air and squeeze a ball between the feet. Hold weights straight up over the chest and lower the arms down towards the floor, keeping the elbows slightly bent. Return to start, keeping pressure on the ball throughout the flies. This exercise works the chest and inner thighs.

Scissor Crunch

Targets: Abs and obliquesKristin says: "From years of wearing five-inch heels, I have instability in my lower back. This move helps strengthen that area."

Lie faceup on floor, legs extended with toes pointed, right leg crossed over left at ankles.
Place hands lightly behind head, elbows bent out to sides, and pull in abs as you crunch up.
Do 10 reps. Switch legs (cross left leg over right) and repeat.

Plank Reach

Targets: Back, abs, and obliquesKristin says: She regularly does this long-and-lean crunch to help keep her abs flat.

Start on floor in plank position, balancing on forearms and toes, forming a straight line from head to heels.
Lift right arm off floor and extend it forward at shoulder height as you lift left leg behind you so that it's parallel to floor, toes pointed. Hold for 10 counts, then lower to return to plank. (MAKE IT EASIER: Raise right arm, hold for 10 counts, lower. Raise left leg, hold for 10 counts, lower.)
Switch sides and repeat to complete 1 rep. Do 10 reps.

. Scissor shaper

Lie faceup and extend your legs toward the ceiling. Reach your fingers toward your toes and lift your shoulders from floor [A]. Slowly lower your right leg as you open your left arm wide toward the side, keeping your foot suspended a few inches above the mat [B]. Lift your arm and leg back to the starting position. Next, lower your left leg as you open your right arm. Return to the start. Do three sets of eight to 15 repetitions. EXPERT: Carol Murphy, 2010 IDEA Fitness Instructor of the Year, owner and director of FitLife in Rochester, New York, and star of over 15 workout DVDs, including Everyday Fit with Carol Murphy.

4. Thread the needle

Sit tall on the floor, holding a towel with both hands while extending your arms in front of your chest. Lean back slightly, lifting and straightening your legs to bring both your legs and body into a V shape, as shown [A]. Slowly “thread” your feet back and forth, moving one leg over top of the other [B]; crossing each leg once counts as one rep. Repeat for two sets of 12 reps.

Oblique to vertical-leg crunch

Lie faceup on a mat, with your knees bent at 90 degrees, calves parallel to the floor. Place your hands lightly behind your head and lift your shoulders from the ground; at the same time, twist through your waist to direct your right elbow toward your left knee [A]. Lower your shoulders and repeat, this time bringing your left elbow toward your right knee. Next, return your shoulders to the floor and point your feet toward the ceiling; crunch up once again to complete one rep [B]. Repeat from the top for two to three sets of 10 to 15 reps.

The rock your jeans workout

The warm-upThe warm-up Single-leg hip extensionLie face up with your arms out to the sides, right knee bent, left leg straight and raised off the floor. Lift your leg until it’s in line with your right thigh and push your hips upwards, forming a straight line from shoulders to knees. Pause, then lower to start. Do 10 reps, then switch legs and repeat.

Photo by Women's Health

The rock your jeans workout

The workoutChallenge your glutes with high-intensity supersets. Do 10 to 12 reps of 1A, then immediately do 10 to 12 reps of 1B. Rest for 30 to 60 seconds, then work through the other pairs until you’ve done 10 to 12 reps of each move. Do each superset twice. 1A Fitness-ball hip extension leg curlStrong hamstrings are just as crucial as strong glutes to get the bum of your dreams. DO IT Lie face-up on the floor, arms out to sides, lower legs on a fitness ball. Push hips up until your body forms a straight line from shoulders to knees, then pull your heels towards you and roll the ball as close as possible to your bum. Pause, then roll the ball back until your body is in a straight line again. Lower your hips back to the floor. That’s one rep.

Life add fitness

Pages

Saturday, February 11, 2012

abs and extra

SHOULDERS

The No-Gym, No Excuses Workout

The No-Gym, No Excuses Workout

One-Arm Band Row

Step One

Step Two

Step Three

Top Tip

Progression

Cat-Cow Variation

Inverted Row

1. Deadlift

2A. Pullup

Ball Flye

TRICEPS

UPPER BACK

LATS

Standing Alternating Dumbbell Curl 2

Alternating Dumbbell Overhead Press

Reverse Dumbbell Lunge

Push-Up with Leg Lift

. Scissor shaper

4. Thread the needle

Oblique to vertical-leg crunch

The rock your jeans workout

The rock your jeans workout

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