strength & resistance

Load Your Guns:

Dumbbell Arm Workout  [Complete entire circuit with no rest; Take a 60 second rest, and repeat the circuit.]

• 10 push ups
• 10 shoulder press – 30 lb (2 X 15)
• 10 arm circles (front) – 10 lb (2 X 5)
• 10 arm circles (back) – 10 lb (2 X 5)
• 10 shoulder press – 30 lb (2 X 15)
• 10 push ups
• 15 dumbbell rows – 10 lb (2 X 5)
• 15 lateral raises – 10 lb (2 X 5)
• 10 dumbbell rows – 30 lb (2 X 15)
• 10 push ups
• 15 overhead tricep extentions – 15 lb (1 dumbbell only)
• 10 bicep curls – 30 lb (2 X 15)
• 15 tricep kickbacks – 10 lb (2 X 5)
• 10 push ups

Tank Top Arms:

Dumbbell Arm Workout  [Complete entire circuit with no rest; Take a 60 second rest, and repeat the circuit.]

• 10 Push ups
• 24 Bicep Burners (8 full curls, 8 bottom half curls, 8 full curls)
• 15 Shoulder Press
• 10 Push ups
• 15 Overhead Tricep Extensions
• 15 Back Rows
• 15 Lateral Raises
• 10 Push ups
• 15 Tricep Kick-backs

Kareen’s Core Workout:

Kareen, one of the amazing trainers at the Biggest Loser Resort, Fitness Ridge in Malibu, put us through these paces.  A great at-home or anywhere core workout.

• Bridges – 3 sets of 12 (Lay on back, knees bent, raise hips, squeeze glutes, hold for a few seconds then lower, repeat.)
• Bridge March – 3 sets of 12 (As above, but alternately march legs slow and controlled without moving hips.)
• Crunches – 3 sets of 20 (exhale as you raise your upper body slightly off the ground, hold for a few seconds then lower, repeat.)
• Drawing-in Manoeuver  – 12 times (On all 4’s, pull in from the core (pull lower abs in toward the spine) and hold for a few seconds without moving the spine.
• Opposite Arm/Leg Draw-in – 3 sets of 12 (Lift opposite arm/leg slow and controlled, keeping hips pointed at the floor, holding each position for a few seconds, draw them in (elbow to knee) doing 12 on each side, repeated 3x)
• Plank – 3 sets of 60 seconds (Make sure elbows are directly under shoulders, come up on toes, don’t sag the back or raise the hips too high; stay in a clean line.)
• Side Plank – 3 sets each side of 15 seconds (stack both legs, rise up on your forearm; maintain a nice straight line)
• Supermans – 3 sets of 12 (Lay on stomach, arms stretched in front of you. Lift upper and lower body at the same time, palms facing each other, hold for a few seconds, then lower, repeat. Don’t lift upper body too high – and keep glutes tight.

Corset Workout:

This is a core workout that focuses on your whole “corset” (obliques, transversus abdoniminis, rectus abdoniminis, hip flexors), all the muscles that cinch your waist. Do this entire workout twice.

• Spider-man Plank – Start in push-up position with hands directly below shoulders. Pull right knee out to the side, hovering toward the right elbow. Return to start. Repeat on opposite side. Do 15 reps per side.
• Leg Scissors – Sitting on the floor, prop yourself up on your elbows/forearms, pull belly button toward spine, and extend legs at a 45-degree angle. Scissor legs (right over left, then left over right) as you slowly lower them toward the floor. Continue lifting and lowering for 30 seconds.
• Superman – Lie facedown with legs extended and hands behind head. Pull belly button in and slowly lift chest and legs off the floor. Hold for 5 counts, lower, repeat. Do 10 reps.
• Cross-knee Plank – From push-up position, bend and lift left knee, bringing it across your body toward right elbow. Return to start and repeat, bringing right knee to left elbow. Do 15 reps per side.
• Plank with Torso Rotation – Start in a push-up position. Lift right hand and hug it across your chest. Then raise your arm up towards the ceiling, twisting your body to the right. Return to start. Do 15 reps, switch sides, repeat.

100 Reps to Glorious Glutes:

A strong and healthy back side doesn’t just look good in jeans; it also offers many health benefits. The glutteal group of muscles (medius, minimus and maximus) helps to create a strong support base that relieves pressure on the lower back and allows for more efficient functioning in your lower limbs. In short, the better your butt is then the better you’ll move, the better you’ll burn fat and the better you’ll feel. Plus, who doesn’t want a butt that looks great in a pair of jeans? 🙂

• 10 Squats
• 10 Lunges (per leg)
• 10 Dumbbell Leg Lifts (per leg)
• 10 Back Extensions
• 10 Hip Bridges
• 10 Standing Leg Kickbacks (per leg)
• 10 Stability Ball Leg Curls
• 10 Clam Shells (per leg)
• 10 Dumbbell Step Ups (alternate starting leg)
• 10 Jump Squats

Dumbbell Leg Lift

 

Back Extensions

 

Stability Ball Leg Curls

 

Clam Shells

 

Dumbbell Step Up

30-Day Arm Challenge:

 

 

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