Equipment: A set of 3-5 pound dumbbells and a 3-5 pound medicine ball (or a basketball or soccer ball)
Goal: Do two sets of 10 to 20 reps, unless otherwise noted।
By Nicole Yorio
1. Jumping jacks with exercise ball
Cardio warm-up:
With a medicine ball in your hands, perform a jumping jack, lifting the ball straight overhead when your feet jump apart and bringing the ball straight out in front of you when your feet jump together. Do this for 3 minutes.
2. Modified side-bridge arm rolls
Targets: shoulders, core, upper back
Prop yourself up on your left side with your elbow on the floor, positioned directly beneath your shoulder, your forearm lying perpendicular to your body. Stack your right leg on top of your left, keeping your right leg straight and your left leg bent at a 90-degree angle so your foot is behind you. Lift your right hand in the air and then push your upper body and hips off the ground, balancing yourself with your forearm and bottom leg and creating a straight diagonal line with your body. Keeping your right arm straight, rotate your right shoulder and chest toward the floor in front of you until your right hand taps the floor. Then bring your arm back up to the starting point. Do one set, then switch sides.
Prop yourself up on your left side with your elbow on the floor, positioned directly beneath your shoulder, your forearm lying perpendicular to your body. Stack your right leg on top of your left, keeping your right leg straight and your left leg bent at a 90-degree angle so your foot is behind you. Lift your right hand in the air and then push your upper body and hips off the ground, balancing yourself with your forearm and bottom leg and creating a straight diagonal line with your body. Keeping your right arm straight, rotate your right shoulder and chest toward the floor in front of you until your right hand taps the floor. Then bring your arm back up to the starting point. Do one set, then switch sides.
3. Abs-pose ball taps
Targets: abs, core, shoulders
Sit on the floor with legs bent, feet planted on the floor, and knees pointed toward the ceiling. Hold a medicine ball straight out in front of your face. Raise your feet a few inches off the floor and lean back so you are balancing on your gluteus. Keeping your arms straight, twist your torso to the right, then tap the ball to floor next to your right hip. Return to center. Then twist to the left side.
Sit on the floor with legs bent, feet planted on the floor, and knees pointed toward the ceiling. Hold a medicine ball straight out in front of your face. Raise your feet a few inches off the floor and lean back so you are balancing on your gluteus. Keeping your arms straight, twist your torso to the right, then tap the ball to floor next to your right hip. Return to center. Then twist to the left side.
4. Karate kids
Targets: biceps, shoulders, upper back, butt, legs
Assume a squat position, feet wider than shoulder-width apart, toes pointed out at a 45-degree angle. Tuck your elbows in to your sides, ball your hands into fists, and bring them up to your shoulders, palms facing in. Punch both arms straight out in front of you, keeping arms parallel to the floor and turning palms down, then move hands back to the starting point. Remain in the squat position while doing the exercise. (To make this harder, hold dumbbells.)
Assume a squat position, feet wider than shoulder-width apart, toes pointed out at a 45-degree angle. Tuck your elbows in to your sides, ball your hands into fists, and bring them up to your shoulders, palms facing in. Punch both arms straight out in front of you, keeping arms parallel to the floor and turning palms down, then move hands back to the starting point. Remain in the squat position while doing the exercise. (To make this harder, hold dumbbells.)
5. Knee push-ups
Targets: triceps, shoulders, chest, abs
Get into modified push-up position — on your knees — with one hand curled around a dumbbell on the floor. Keep your toes on the floor. Perform a push-up, keeping your back flat. After one set, repeat with the other hand on the dumbbell.
Get into modified push-up position — on your knees — with one hand curled around a dumbbell on the floor. Keep your toes on the floor. Perform a push-up, keeping your back flat. After one set, repeat with the other hand on the dumbbell.
6. Heel-touch squats with dumbbells
Targets: butt, legs
Stand with feet facing forward, slightly wider than shoulder-width apart, hands hanging at your sides. In each hand, hold the end of a dumbbell so it dangles from your fingers. Sink into a squat, keeping the chest lifted, and continue to lower yourself until the end of the dumbbells hits the heel of your shoes. Slowly stand upright.
Stand with feet facing forward, slightly wider than shoulder-width apart, hands hanging at your sides. In each hand, hold the end of a dumbbell so it dangles from your fingers. Sink into a squat, keeping the chest lifted, and continue to lower yourself until the end of the dumbbells hits the heel of your shoes. Slowly stand upright.
No comments:
Post a Comment