Do these moves in order for the number of reps indicated, resting for 30 seconds to one minute between moves. Repeat the circuit 2 more times. Do this routine 2 to 3 days a week on alternate days. Aim to increase the amount of weight you use after 2 to 3 weeks.
Do these moves in order for the number of reps indicated, resting for 30 seconds to one minute between moves. Repeat the circuit 2 more times. Do this routine 2 to 3 days a week on alternate days. Aim to increase the amount of weight you use after 2 to 3 weeks.
1 PLIE BEND-EXTEND
Works shoulders, triceps, biceps, back, abs, butt, inner thighs, calves
Stand with feet wide and toes turned out, holding a weight in each hand with elbows bent tight to sides and palms facing up. Lift heels to rise onto balls of feet. Squat to start [a]. Stand, lowering heels and extending arms out to sides (with a soft bend) at shoulder height [b]. Return to start. That’s 1 rep. Do 12 to 15 reps.
2 SQUAT RAISE
Works shoulders, back, abs, butt, quads, hamstrings
Stand with feet hip-width apart, holding a weight in each hand, with arms by sides. Raise straight arms out to sides at shoulder height, with palms facing down to start [a]. Squat, drawing arms forward in front of chest at shoulder height [b]. Return to start. That’s 1 rep. Do 12 to 15 reps.
3 DEAD LIFT ROW
Works shoulders, back, abs, butt, hamstrings
Stand on left leg, right leg hovering above floor behind you, holding a weight in each hand with arms extended down and weights resting on thighs to start. Hinge forward from hips to lower torso, weights towards floor, until chest is parallel to floor, lifting extended right leg behind you. Bend elbows out to sides, pulling weights up towards chest until arms form 90-degree angles [shown]. Lower weights and return to start. That’s 1 rep. Do 12 to 15 reps. Switch sides and repeat.
4 REVERSE-LUNGE TWIST
Works shoulders, back, abs, obliques, butt, quads, hamstrings
Stand with feet hip-width apart, holding a weight in each hand, with arms by sides to start. Step right leg back, bending both legs 90 degrees. Raise straight arms out to sides at shoulder height, with palms facing down as you rotate torso over left thigh [shown]. Return to start. Switch sides. Repeat. That’s 1 rep. Do 12 to 15 reps.
FIT FASHION Lorna Jane cropped top (www.lornajane.com). Alo Yoga leggings (www.carbon38.com). Nike sneakers (www.zappos.com).
5 PLANK BIRD DOG
Works back, abs, butt
Start on floor in plank position on palms. Lift right leg off floor, keeping it straight. When balanced, lift left hand off floor and extend arm straight forward at shoulder height, with palm facing down [shown]. Return to start. Switch sides and repeat. That’s 1 rep. Do 12 to 15 reps.
6 ALL-FOURS LEG LIFT
Works back, abs, butt, hamstrings
Start on floor on all fours. Extend right leg straight behind you, with toes resting on floor. Keeping hips square, lift right leg as high as you can [shown]. Pause, then lower leg. That’s 1 rep. Do 12 to 15 reps. Switch sides and repeat.
7 REVERSE PLANK-UP
Works shoulders, back, abs, butt, hamstrings, calves
Sit on floor with legs extended and together, and palms pressing into floor behind hips with fingertips facing forward. Push hands and heels into floor to lift hips until body forms a straight line from shoulders to heels [shown]. Return to start. That’s 1 rep. Do 12 to 15 reps.
8 SPLIT-SQUAT PULL-DOWN
Works back, butt, hamstrings
Stand with feet hip-width apart and right leg forward, holding a weight in left hand with arms by sides. Raise left hand overhead with palm facing forward. Squat, keeping arm overhead [a]. Stand, pulling weight down to chest [b]. That’s 1 rep. Do 12 to 15 reps. Switch sides and repeat.
