Winter Workout by the-finger-tips on Polyvore
So here's a workout you could do inside::
//ROMANIAN DEADLIFTS//
Romanian deadlifts target the hamstrings, quads, and glutes.
•Stand holding one or two cans (or medium weights) and your knees slightly bent.
•Keeping your arms straight in front of your pelvis and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the cans (or weights) as far as possible without rounding your back, which should remain straight.
•Squeeze your glutes and abs to slowly pull yourself up. Do not rely on your back to do the work.
•Do three sets of 12 reps.
•For a harder variation, balance on one leg at a time while completing this exercise
//JUMPING JACKS WITH SHOULDER PRESSES//
This exercise targets your shoulders, lats, and inner and outer thigh muscles.
•Stand with your feet under your hips. Grasp a can (or weight) in each hand with your elbows bent and hands at ear height. Jump your feet out into a wide angle as you press the cans (or weights) overhead, keeping them above your shoulders.
•Bring your feet back together as you lower the cans (or weights).
•Jump for one minute. Rest for 20 seconds, and repeat two more sets.
//THE SPLIT CRUNCH//
This split crunch is killer for your abs.
•Lie on your back, making sure your abs are engaged and your spine is neutral. Your belly button should be pulled in toward your spine.
•Straighten both your legs to a 90-degree angle from your torso, feet parallel to the floor with soles facing the ceiling. Place your hands behind your ears, and and pull your chin in toward your chest, fixing your gaze on your belly button.
•Rounding your spine and keeping your belly button in, curl up and make a "C" shape with your back before slowly releasing. Repeat this leg position five times.
•Lower one leg until it is a few inches from the floor, and point your toes. The other leg should stay at the same up-pointed position. Do five more crunches at this position.
•Switch legs, and do five more crunches with the opposite leg now lowered.
•Rest for 30 to 60 seconds and then repeat two to three sets.
//HIP RAISES WITH A TWIST//
You will complete the same motion as a hip raise, but twisting from left to right engages the obliques. While this can be done on a bench, you can also complete this exercise on the floor.
•Lie on your back, and hold onto the sides of the bench behind you. Or, if you are lying on the floor, rest your arms on each side, with your palms pressing down into the floor. Keeping your legs together, raise the legs up toward the ceiling.
•Squeezing the legs together, lift your hips and lower back off the bench, making sure the legs point directly up as you lift and twist toward the left. Return to the center, and slowly lower back down to the bench, one vertebra at a time. Lift up and repeat on the right side.
•Complete two to three sets of 10 hip raises with a twist.
//SUPERMAN//
Superman will help strengthen upper and lower back muscles.
•Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
•Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arched and arms and legs several inches off the floor.
•Hold 30 seconds. Repeat three times.
So here's a workout you could do inside::
//ROMANIAN DEADLIFTS//
Romanian deadlifts target the hamstrings, quads, and glutes.
•Stand holding one or two cans (or medium weights) and your knees slightly bent.
•Keeping your arms straight in front of your pelvis and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the cans (or weights) as far as possible without rounding your back, which should remain straight.
•Squeeze your glutes and abs to slowly pull yourself up. Do not rely on your back to do the work.
•Do three sets of 12 reps.
•For a harder variation, balance on one leg at a time while completing this exercise
//JUMPING JACKS WITH SHOULDER PRESSES//
This exercise targets your shoulders, lats, and inner and outer thigh muscles.
•Stand with your feet under your hips. Grasp a can (or weight) in each hand with your elbows bent and hands at ear height. Jump your feet out into a wide angle as you press the cans (or weights) overhead, keeping them above your shoulders.
•Bring your feet back together as you lower the cans (or weights).
•Jump for one minute. Rest for 20 seconds, and repeat two more sets.
//THE SPLIT CRUNCH//
This split crunch is killer for your abs.
•Lie on your back, making sure your abs are engaged and your spine is neutral. Your belly button should be pulled in toward your spine.
•Straighten both your legs to a 90-degree angle from your torso, feet parallel to the floor with soles facing the ceiling. Place your hands behind your ears, and and pull your chin in toward your chest, fixing your gaze on your belly button.
•Rounding your spine and keeping your belly button in, curl up and make a "C" shape with your back before slowly releasing. Repeat this leg position five times.
•Lower one leg until it is a few inches from the floor, and point your toes. The other leg should stay at the same up-pointed position. Do five more crunches at this position.
•Switch legs, and do five more crunches with the opposite leg now lowered.
•Rest for 30 to 60 seconds and then repeat two to three sets.
//HIP RAISES WITH A TWIST//
You will complete the same motion as a hip raise, but twisting from left to right engages the obliques. While this can be done on a bench, you can also complete this exercise on the floor.
•Lie on your back, and hold onto the sides of the bench behind you. Or, if you are lying on the floor, rest your arms on each side, with your palms pressing down into the floor. Keeping your legs together, raise the legs up toward the ceiling.
•Squeezing the legs together, lift your hips and lower back off the bench, making sure the legs point directly up as you lift and twist toward the left. Return to the center, and slowly lower back down to the bench, one vertebra at a time. Lift up and repeat on the right side.
•Complete two to three sets of 10 hip raises with a twist.
//SUPERMAN//
Superman will help strengthen upper and lower back muscles.
•Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
•Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arched and arms and legs several inches off the floor.
•Hold 30 seconds. Repeat three times.
No comments:
Post a Comment