Get sculpted with this exclusive gym free circuit by the Tone It Up Girls. All you need is your yoga or exercise mat.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 1
Downward dog & butt kick
Warms up your body, engages core and lifts butt
HOW: Begin in a downward dog position. Slowly and with control, lift your right leg up towards the sky, keeping your shoulders square and both hands firmly planted on the ground. Engage that butt! Lower your leg and repeat 10 times before alternating sides.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 2
Butt lifter & arm cincher
Tones arms and butt and tightens core
HOW: Begin in a high plank position, drawing a straight line from your shoulders to your knees. Lift your left leg up as you lower your right knee to the ground. Next, perform a tricep push-up by kissing your elbows to your waistline.
Complete 10 reps as you keep your left leg up and lifted. Repeat on the other side.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 3
Heat wave
Targets butt and core
HOW: Begin in a standard bridge position, on your back with feet directly below your knees. Keep you butt up, pressing up through the front of your hips. Keep your abs tight and butt engaged as you rotate your hips from side to side. Repeat 20 times.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 4
Side plank twists
Targets entire core and tones arms
HOW: Begin in a high plank position, creating one line from your head to your feet, wrists directly below your shoulders. Open up to your right side, coming into a side plank, arms outstretched in a ‘T’ shape. Keeping your abs tight, come back to high plank and repeat 10 times. Repeat on opposite side.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 5
Single-leg deadlift
Tightens and tones butt while improving balance
HOW: Stand at the back of your mat, feet together. Hinge forward at your hips, bringing your right leg straight back as you lower your hands towards the ground. Use your butt to lift back up, keeping your abs engaged for balance. Repeat 15 times before completing the move with your left leg.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 6
Squat chop
Tones thighs, tightens waistline and works butt
HOW: Start with feet together. Reach your arms up and to the right, twisting your torso as if you were grabbing something from the top shelf. Using your core, pull your arms down to your left side as you squat down, bringing your butt down and keeping knees behind your toes. Repeat the move 20 times, engaging your core. Repeat on the other side.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 7
Tummy tightener
Targets lower abs
HOW: Lie on your mat in a straight line, feet together. Draw your belly button towards your spine as you crunch up and bring your left leg straight up, curling your arms upwards to help tighten your core. Lower and repeat with your right leg. Alternate sides for 20 reps.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 8
Rainbow side plank
Targets your core and obliques
HOW: Begin on your left side, legs straight, hip on the ground and upper body propped up on your left arm. Use your core to lift your body up, creating a rainbow-like arch, arm curving upwards. Dip your hip down towards the ground and come back up. Repeat 20 times before changing sides.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 9
Toe touch & crunch
Targets your core and tones triceps
HOW: Start on your back with knees bent. Crunch up and use your triceps to push yourself up as you straighten your left leg and extend your right arms to touch your toe. Return to start position and alternate sides. Repeat 20 times.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
{nomultithumb}
from Fitness http://ift.tt/1V4gB3F
Aucun commentaire:
Enregistrer un commentaire