This workout is for the guys too and no you don't have to wear heals. You can get the same workout with a 45 pound plate under your feet or a rolled up towel.
TOOLS: heels, band, dumbbells, mat, bench/chair
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 and so on. Once you have finished going through the first circuit Repeat it 1 more time before moving onto the second circuit.
- Squat - with Heel Raise
- Plié Squat and Biceps Curl 1 minute
- Glute Bridge with Triceps Extension
- Sexy Bridge
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 third exercise and so on. Once you have finished going through the second circuit rest 1 minute and move on to the third circuit.
- Bent Over Barbell Hammer Curls
- Single-Arm Dumbbell Swing
- Balancing Shoulder Press
- Curtsy Lunge with Shoulder Press
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 third exercise and so on. Once you have finished going through the third circuit rest 1 minute and REPEAT circuit 2 & 3 one more time
- Seated Calf Raise
- Single Leg Deadlift
- Inner-Thigh Shaper
STRENGTH CIRCUIT 1
Squat - with Heel Raise
- Stand tall with your heels elevated on pads and your toes on the floor. Let your arms hang down in front of your thighs.
- Squat down by pushing your hips back and down and bending at the knees while raising your arms up in front of you.
- When your thighs are parallel to the floor, push back up to the starting position while lowering your arms.
- Repeat for the prescribed number of repetitions.
Tips:
Keep your chest up and your back flat.
Plié Squat and Biceps Curl 1 minute
- Stand with feet shoulder-width apart and toes pointed out, holding a dumbbell in each hand with arms extended, palms up.
- Bend knees 90 degrees, squatting as you curl weights toward your shoulders.
- Return to start and repeat for 60 seconds.
Glute Bridge with Triceps Extension
- Holding a dumbbell in each hand, lie on your back, with your knees bent.
- Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling.
- Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest.
- Return to start.
Sexy Bridge
- Lie down on your back and put your feet and hands shoulder width apart.
- Lift your hips and push off with your hands and feet.
- Imagine your belly button touching the ceiling, and your spine will automatically make an arc.
- Hold the position for around 3 seconds.
STRENGTH CIRCUIT 2
Bent Over Dumbbell Hammer Curls
- Start by bending your knees keeping your back straight when picking up the hammer barbell.
- Grip the hammer barbell so that your palms are facing one another.
- Stand up and place your feet shoulder width apart for stability, bend over keeping your legs straight and strong until your body is in a L-shape position and the hammer barbell is hanging freely beneath you.
- Curl the hammer barbell upwards keeping your hands and wrists strong and straight throughout the exercise.
- Lower the hammer barbell back to the starting position in a slow, controlled manner not allowing your arms to lockout before starting the next rep as this will maintain pressure on the forearms muscles and increase the overall benefits of the exercise.
Single-Arm Dumbbell Swing
- Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length.
- Set your feet wider than shoulder width apart.
- Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor.
- Swing the dumbbell between your legs. Keep your lower back slightly arched. Push your hips back.
- Swing the dumbbell between your legs.
- Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position.
- Now squat back down as you swing the dumbbell between your legs again.
- Swing the weight back and forth forcefully. Your arm should swing up from your momentum.
Balancing Shoulder Press
•Stand firmly with both feet together, holding a weight in each hand against the sides of your body.
•Now shift your weight into your left foot, and slowly lift your right knee up and straighten your leg. Focus your gaze on one steady point in front of you to help you stay balanced.
•Now bend your elbows, bringing the weights straight up towards your shoulders, keeping your palms facing one another. This is the start position.
•Inhale to straighten your arms and lift the dumbbells up over your head.
•Exhale as you slowly lower the weights back down towards the start position.
Curtsy Lunge with Shoulder Press
- Holding weight in your left hand, side lunge to the right bringing your left hand to your right foot.
- Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
- Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as reach your arm up above shoulder. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
- Repeat by stepping immediately into a side lunge from the curtsy.
- Once you have completed reps, switch sides.
STRENGTH CIRCUIT 3
Seated Calf Raise
- Place a step in front of a bench, grab a pair of dumbbells, and sit down.
- Set the balls of both feet on the step, and hold a dumbbell vertically on each knee.
- Lower both heels as far as you can without touching the floor.
- Push off the balls of your feet and lift your heels as high as you can. Pause and repeat.
Single Leg Deadlift
- Stand on the left leg with the right foot slightly back, resting on the toe. Hold free weights in front of the thigh and tip from the hips, keeping the back straight and the abs braced, bring the weight towards the floor.
- At the same time, lift the right leg up as you lower the weight, taking the leg up to hip level.
- Squeeze the glutes of the left leg to pull back up and repeat for all reps before switching legs sides.
Inner-Thigh Shaper
- Stand with the band secured under your left foot.
- Grasp an end of the band in each hand and gather up the excess until the band is taut.
- Lift your right leg slightly, bringing the inner edge of your right foot against the band.
- Cross the band in front of you. Exhale as you press your right foot into the band and bring it to the left. Inhale as you return to the starting position. Repeat all reps on one side and then switch legs.
Leg Circles with Band
- Lie on your back with your left leg extended on the mat and your right leg lifted toward the ceiling, with the exercise band wrapped around the arch of your right foot. Hold both ends of the band in your right hand at chest level with your elbow bent.
- Extend your left arm out to the side for balance. Engage your abs.
- Slowly circle your right foot counterclockwise, dipping down to the floor as you move your foot around in a circle. Make four large circles--exhaling as you lower your leg and inhaling as you raise your leg--and then switch direction, circling clockwise.
- Then switch legs and repeat.
Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.
TOOLS:
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