The six move workout that will firm your arms, thighs and butt.
No time to get to the gym. Spending your group class budget on the mortgage. There are a million excuses not to get moving. All you need for this set of six toning moves from WH&F trainer Nichelle Laus is the resistance of your own body weight and a set of dumbbells.
The rules - For this workout, cycle through each exercise, one after the other, with minimal rest, aiming for 10 repetitions of each. Once you have completed the whole circuit once, rest for 60 to 90 seconds, then start again from the top. Repeat one to two more times, time permitting.
Exercises
- Seated Bicep Curl
- Chair Dip
- Chair Push-up
- Shoulder Press
- Plie Squat
- Curtsy Lunge
Curl (seated or standing)
Target // biceps
Sit on a chair and hold a dumbbell in each hand. Starting with your arms straight at your side, bend the elbow and curl the arm up towards your chest, hold, then lower back down. Repeat.
Note: This can be done standing as well.
Chair dip
Target // triceps
Face away from the chair. Place your hands behind you on the edge of the seat, shoulder-width apart. With your hands securely in place, step a foot or two away, and straighten your legs and keep heels in contact with the floor. Straighten your arms so that your body is lifted. This is your starting position.
Bend your elbows and lower yourself until your elbows are 90 degrees, hold, and re-straighten back to the starting position. Repeat.
Shoulder press
Target // Shoulders
Hold a dumbbell in each hand and sit on a chair.
Plant your feet firmly on the floor hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Push the dumbbells up and in until the ends of the dumbbells touch lightly above your head. Lower back down to the starting position and repeat for amount of desired repetitions.
Chair push-up
Targets // Chest
Get into a push-up position and place hands on the edge of a sturdy chair, slightly wider than shoulder-width apart. This is your starting position.
Bend arms and lower body until your chest reaches the edge of the chair. Push body up to the starting position, and repeat.
Variation: Knees can remain on the ground throughout the exercise to make it easier.
Plie squat
Target // Glutes, hips, thighs
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out.
Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Press mainly with the heel of the foot to bring the body back to the starting position. Repeat for the recommended amount of repetitions.
Note: Your arms should be stationary while performing the exercise.
Cursty lunges
Target // Quads, glutes
Stand with your feet hip-width apart, hands off your body. Take a big step back with your left leg, crossing it behind your right. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Return to start and repeat with your right leg.
EXTRA CARDIO TIP: Make the most of your limited hours and take the stairs instead of the elevator to get where you are going! Take two at a time for an extra burn.
NEXT: The ultimate 4-week ab workout.
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