2 years ago
Nisfit
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Fit December: New Month, New You!
Okay Fitness community, December is here! Or...it's ABOUT to be here! A new month means a change to start all over - and I found a great workout to do just that! All you'll need is a pair of dumbbells and some dedication. By the New Year, you'll have a toned body that you can jump into 2015 with :) For videos of each move, please visit the attached link. The Workout Part 1: Fat-Blasting Strength Circuit This will work on toning every muscle in 30 minutes, with an emphasis on your core. Do this circuit 2 to 3 days a week! (see below for a walk-through!) Part 2: Cardio Once weekly: Pick a cardio activity that really works up a sweat for a solid 45 minutes to an hour. This could be running, kick boxing, biking, etc! Twice a week: Try the do-anywhere interval challenge (see photo of workout chart!) Fat-Blasting Strength Circuit: Begin by marching in place or walking briskly for a few minutes, then move from one exercise to the next without rest. Do the entire series of exercises twice (it will take about 30 minutes). 1. Flamingo Balance - Stand with feet staggered, right foot forward, holding dumbbells. - Lean forward slightly and lift left foot, toes pointed, bringing leg to hip height and left hand to hip. At the same time, raise right arm to shoulder height, palm down; rotate hand so palm faces up and curl weight toward shoulder. - Touch toes back down for a moment and repeat. - Do 8 to 12 reps; switch sides. 2. Plank Twist to Dog Split - Begin in full push-up position, hands on mat under shoulders and legs extended behind you, abs tight. - Bring right knee toward left elbow without lifting hips; hold for 2 counts. (A) - Bring right leg back and lift it as high as you can, opening the hip. (B) - Do 8 to 12 reps of both A and B; switch sides. 3. Cardio Move! Pendulum - Stand with feet together, arms at sides. - Lift right leg out to side at hip height and right hand out to shoulder height, palm down, while sweeping left hand across body. - Quickly switch sides, lifting left hand and leg to left side while sweeping right hand across body. - Continue, moving quickly but with control, alternating sides. - Do this move for one minute. 4. Wide-Leg Plank with Jab - Start in full push-up position with legs a few inches wider than shoulder-width apart and a dumbbell near right hand. - Grab dumbbell and punch right hand under body toward left side. - Return to start and lower weight to floor; repeat. - Do 8 to 12 reps; switch sides. 5. Oblique Twist with Leg Extension - Lie on right side, knees slightly bent and legs stacked in front of body; hold both dumbbells in front of chest. - Lift weights across body toward left side while extending left leg. - Crunch up for 2 counts, then return to start, lowering leg. - Do 8 to 12 reps; switch sides. 6. Repeat Cardio Move! Pendulum 7. Front Lunge to Warrior - Stand with feet hip-width apart, holding a dumbbell in each hand. - Lunge forward with right leg, bending knee 90 degrees; at the same time, lift arms to chest height. - Hinge forward at the hips and lift left leg behind you to hip height; balance for 2 counts. - Do 8 to 12 reps; switch sides. 8. Single-Leg Lunge Rotation - Stand with feet hip-width apart, a dumbbell in each hand. Raise right arm overhead, with palm facing in, while lifting right knee to hip height, left hand by hip. - Squat with left leg, bringing weight toward outside of left knee, as you lift right leg behind you, bringing heel to hip height. Hold for 2 counts. - Stand up, balancing on left leg, and repeat. - Do 8 to 12 reps; switch sides. 9. Cardio Move! Repeater Knees - Stand with feet hip-width apart, holding weights overhead above right shoulder. - Step left foot back; keep right knee slightly bent. - Lower weights toward hips as you bring left knee into chest, moving quickly but with control. - Quickly repeat this move for 30 seconds on each leg. 10. Toe Squat with Overhead Reach - Stand with feet together, knees and ankles touching and arms raised overhead, holding a dumbbell in each hand with palms facing forward. - Lower hips into a half-squat, then lift heels, balancing on balls of feet. From here, lift and lower glutes about 4 inches. - Do 8 to 12 reps. 11. Quad Stretch with Biceps Lift - Kneel on mat with legs hip-width apart, arms extended in front of body at chest height with elbows slightly bent, holding dumbbells with palms facing up. - Keeping upper body still and abs tight, lean back 45 degrees from hips. From here, slowly lift and lower arms about 4 inches. - Do 8 to 12 reps. 12. Repeat Cardio Move! Repeater Knees Now walk it out for a few minutes to cool down and reward yourself with a snack like peanut butter toast!
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