This easy to follow workout appropriate for all fitness levels, targets your butt, abs, hips, waist, thighs, and upper arms. Here’s the drill. Before starting, stretch and do five minute warm up. Use a pair of hand weights: 3 to 5 pounds each if you are a beginner, 8 to 10 if you are already working out. Count to three as you the move and as you return to the start position. Exhale as you lift, inhale on the way down. If you can’t do more than eight reps, you are using too much weight; if you can do without trouble, you’re not using enough. The plan, during weeks 1 and 2 complete all six exercises for the number of sets listed. Starting with week three, increase the number of sets; by week six you should be completing three sets of each exercise. Do a circuit 2 to 3 times a week, giving yourself at least 48 hours of rest in between sessions.
Chest press
1. Lie on your back, knees bent, with heels tucked close to your butt. Hold a dumbbell in each hand, arms raise straight above your chest, with your palms facing away from you.
2. Bend your elbows until they touch the floor on either side of your chest, making a T shape with your body. Slowly press back up. Do 10-15 repetitions.
Triceps dip
1. Standing with feet shoulder width apart, clasp both weights in both hands with arms straight, but not locked, above your head. If this is too heavy, grasp a single weight in both hands.
2. Slowly bend your elbows and lower weights behind your head, keeping your elbows directly above your shoulders. Return to start. Do 10-15 repetitions.
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