Clap Jacks - 20 reps
- Start with your feet about hip-width apart, arms straight out to the sides at shoulder height.
- Clap your hands in front of your chest and jump just high enough to spread your feet wide.
- Without pausing, quickly return to the starting position.
- That's one rep; do 20 as quickly as you can with control.
What you'll need: a pair of 3- to 5-pound dumbbells
Targets: Back, biceps, triceps, and quads
- Holding a dumbbell in right hand, stand with feet hip-width apart. Bend right elbow behind you to bring dumbbell by ribs, and extend left arm forward, palms facing in.
- Hinge forward from waist, bringing bent right knee toward chest to get into tuck position.
- Quickly extend right leg behind you as you reach forward with right hand and swing left arm behind you. Return to tuck position.
- Do 10 reps. Switch sides and repeat.
- From a pushup position, step your right hand out to the side to create a wide upper-body stance; follow with your left hand to return to a shoulder-width stance.
- Continue this pattern to complete one full rotation leading with your right arm.
- Then do one full rotation leading with your left arm.
Targets: Shoulders, upper back, chest, triceps, abs, and legs
- Start on ground on all fours, toes curled under.
- Lift knees an inch off ground in a slight tuck position and then bend elbows slightly.
- Press through palms and feet to pop body into air a few inches.
- Land in slight tuck with elbows bent.
Cobra - 10 reps
- Lie facedown on the floor with arms at sides, palms down.
- Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
- At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
- Repeat
Reverse Dunk - 15 reps
Targets: Triceps and abs
- Lie faceup on floor with knees bent, heels on floor, holding medicine ball with both hands in front of chest, elbows bent by sides.
- Slowly sit up, keeping abs engaged.
- Sitting tall with back straight and shoulders relaxed, press ball overhead, then bend elbows 90 degrees so that ball is behind you.
- Extend arms, then lower ball to chest and slowly return to start.
- Repeat
Targets: Shoulders, chest, triceps, and abs
- Start on ground in full push-up position, balancing on hands and feet with arms extended, body forming a straight line from head to heels.
- Place right hand at two o'clock position, left hand at eight o'clock; do 10 push-ups.
- Next, place right hand at four o'clock, left at 10 o'clock; do 10 push-ups to complete 1 set.
Targets: Shoulders, chest, lower back, triceps, and abs
- Start on ground in plank position, balancing on forearms and feet, body forming a straight line.
- Press through palms to straighten arms.
- Repeat
Note: If this is too hard straighten left arm, then right.
Clap JACK- 20 reps
Clap JACK- 20 reps
- Start with your feet about hip-width apart, arms straight out to the sides at shoulder height.
- Clap your hands in front of your chest and jump just high enough to spread your feet wide.
- Without pausing, quickly return to the starting position.
- That's one rep; do 20 as quickly as you can with control.
Single Leg Row 10 reps
Targets: Biceps, abs, butt, and legs
- Stand with feet hip-width apart, holding a 5-pound dumbbell in each hand.
- Bend forward from the hips. At the same time, lift right leg behind you, bringing it parallel to the floor, keeping foot flexed.
- Remaining in that position, draw left elbow up to perform a row.
- Repeat for a total of 10 times, then switch sides.
Targets: Biceps, abs, butt, and legs
- Stand on left leg, holding a 5- to 10-pound dumbbell in each hand, arms by sides, palms facing forward.Lift extended left leg directly behind you and hinge forward at hips so that body is parallel to ground from head to left heel.
- Maintaining one-legged position throughout, bring elbows to sides of ribs and then curl weights to shoulders.
- Lower arms (extending them downward) and repeat.
- Do 20 reps, then switch legs and repeat.
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