2 years ago
Nisfit
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Drop a Jean Size Workout
HOW TO DO IT: Part 1: Toning Do two sets of the following toning exercises twice a week! What You'll Need: A set of 3- to 8-pound dumbbells and a stability ball (or a bench) Part 2: Cardio Do a simple, trimming cardio session (30 minutes!) three times a week :) TONING 1. Sumo Power Stand with feet more than shoulder-width apart, toes turned out slightly, a dumbbell in each hand. To get into start position, bend elbows 90 degrees and bring them beside ears so that dumbbells are behind head, palms facing each other. Maintaining arm position, lower into a wide squat. 2. Dip-and-Drag Curl Holding a dumbbell in each hand, arms by sides, palms facing forward, stand with back to stability ball, feet hip-width apart. Bend both elbows and draw them behind your back so that ends of dumbbells brush either side of hips or come as close to them as possible without straining. Bend right knee and place right shin on top of ball behind you. Sink into a single-leg squat. 3. Good Morning Holding a dumbbell in each hand, stand with feet shoulder-width apart. Bend elbows to bring weights in front of shoulders, palms facing each other. Keeping legs straight and maintaining arm position throughout, press butt backward to fold slightly at hips; keep dumbbells as parallel to floor as possible. Return to standing. Do 10 reps. 4. Side Lunge with Teacup Raise Holding a dumbbell in each hand, arms by sides, stand with feet hip-width apart. Lunge to right side with right leg, toes pointing right, keeping left leg straight as you raise left arm directly out to side, palm facing floor, pinkie knuckle slightly higher than that of forefinger. Step back to start, lowering arm. Do 10 reps. Switch sides, repeat. 5. Lower-Half Lift Lie facedown on stability ball (belly on center of ball) with arms extended in full push-up position, palms on floor directly below shoulders, and legs extended behind you, feet hip-width apart, toes on floor. Squeeze glutes to raise legs together as high as you can. Lower. Do 12 reps. 6. Rolling Pin Lie faceup on floor, arms by sides, palms down, with right heel resting on stability ball and left knee bent in toward chest, shin parallel to floor. Dig right heel into stability ball and bend right knee to 90 degrees to lift hips off floor and roll ball toward you. Slowly lower as you extend right leg to start position. Do 10 reps. Switch sides, repeat. 7. Rainbow Flye Holding a dumbbell in each hand, lie faceup on stability ball with upper back resting on ball, knees bent 90 degrees, and feet flat, so torso is parallel to floor. To get into start position, extend arms out to sides at shoulder level, elbows slightly bent, with palms facing up. Raise arms toward ceiling, rotating wrists as you lift so ends of dumbbells meet in center directly above chest with palms facing forward. Lower arm to start position. Do 12 reps. 8. Reverse Flye Lie facedown on stability ball, holding a dumbbell in each hand with elbows slightly bent and palms facing in, and extend legs behind you hip-width apart to balance on toes. Maintaining slight bend in elbows, raise dumbbells out to sides up to shoulder level, palms facing floor, then lower to start. Do 12 reps. 9. Kickstand Lie on floor on right side with knees bent 90 degrees behind you, legs stacked, propped up on right elbow, left hand on hip. Tighten abs to lift right hip off floor as you raise left knee toward ceiling, then extend left leg, foot flexed, as if kicking. Bend left knee again and lower to start. Do 8 reps. Switch sides; repeat.
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I really need to get an exercise ball again! Mine finally popped after two years of hard work (mostly as an office chair though haha)
I need this workout! I've been eating and sitting for the past three months (and not exercising) I actually increased a jean size. Previously size S and now size M!
@AlohaJPark I need this too. I never actually started my New Years Resolution of working out more in 2015 haha