Welcome to Scribd, the world's digital library. Read, publish, and share books and documents. See more ➡
Download
Standard view
Full view
of .
Add note
Save to My Library
Sync to mobile
Look up keyword
Like this
0Activity
×
0 of .
Results for:
No results containing your search query
P. 1
Get Toned Workout

Get Toned Workout

Ratings: (0)|Views: 24|Likes:
Published by Enika Didier

More info:

Published by: Enika Didier on Mar 15, 2012
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See More
See less

04/18/2013

pdf

text

original

 
1
women’s health
 /
whmg.c
1A
OvrhdDumbbll Squt
Hold a pair o dub-bells straight over yourshoulders, your arscopletely straight
(a)
.Brace your abs, ad loweryour body util yourupper thighs are at leastparallel together. Do’tlet the dubbells allorward as you squat
(b)
.Pause, the slowly pushyoursel bac to the start-ig positio.
1C
Dumbbll Bulgri Split Squt
Hold a pair o dubbells at ar’slegth et to your sides, your palsacig each other, ad place just theistep o your bac oot o a bech
(a)
. Slowly lower your body as deeplyas you ca
(b)
. Pause, the push your-sel bac up to the startig positioas quicly as you ca. Coplete theprescribed uber o reps with yourlet oot orward, the do the saeuber with your right oot i roto your let.
1E
HgigLg Ris
Grab a chiup bar with aoverhad, shoulder-width grip,ad hag ro the bar withyour ees slightly bet adeet together
(a)
. (I you haveaccess to elbow supports—slig-lie devices that hagro the bar—you ay preerto use those.) Siultaeouslybed your ees, raise yourhips, ad curl your lower bacudereath you as you lit yourthighs toward your chest
(b)
.Pause whe the rots o yourthighs reach your chest, theslowly lower your legs bac tothe startig positio.
The
Hard-Body
 WorkouT
 
1B
Pushup
Get dow o all ours ad place your hads o the oor so that they’reslightly wider tha ad i lie with your shoulders
(a)
. Lower your bodyutil your chest early touches the oor
(b)
. Pause, the push yourselbac to the startig positio as quicly as possible.
1D
Icli DumbbllBch Prss
Set a adjustable bechto its lowest iclie,about 15 to 30 degrees.Lie aceup o the bechad hold the dubbellsabove your shoulders,with your ars straight
(a)
. Lower the dubbellsto your chest
(b)
. Pause,the press the weightsbac up to the startigpositio.
If you want a tight, toned body, try this workout from personaltrainer Jen Heath. It uses mini-circuits to keep your heart rate highas you sculpt your hips, legs, and abs. So once you start moving, youkeep moving—until you’ve worked every inch of your body, fromevery direction. The result: a complete total-body workout that’llhave you beach-ready in no time.
BA B
2A
Goblt Squt
Hold a dubbell vertically et to yourchest, with both hads cuppig the dub-bell head
(a)
. Brace your abs, ad lower yourbody as ar as you ca by pushig your hipsbac ad bedig your ees. Your elbowsshould brush the isides o your ees
(b)
.Pause, the slowly push yoursel bac to thestartig positio.
2B
Dumbbll Bch Prss
Grab a pair o dubbells ad lie o your baco a at bech, holdig the dubbells overyour chest so that they’re early touchig. Yourpals should be acig out, but tured slightlyiward
(a)
. Without chagig the agle o yourhads, lower the dubbells to the sides o yourchest
(b)
. Pause, the press the weights bacup to the startig positio as quicly as youca. Straighte your ars copletely at thetop o each repetitio.
BA
2C
Dumbbll Lug
Grab a pair odubbells ad holdthe at ar’s legthet to your sides,your pals acigeach other
(a)
. Steporward with yourright leg ad slowlylower your bodyutil your rot eeis bet at least 90degrees
(b)
. Pause,the push yourselto the startig posi-tio as quicly asyou ca. Copletethe prescribed u-ber o repetitioswith your right leg,the do the saeuber with yourlet leg.
 
ABABABABBABA
2D
Dumbbll Fl
Grab a pair o dubbells ad lieaceup o a at bech. Hold thedubbells over your chest with yourelbows slightly bet ad your palsacig out
(a)
. Without chagig thebed i your elbows, slowly lower thedubbells dow ad slightly bacutil your upper ars are parallel tothe oor
(b)
. Pause, the retur to thestartig positio.
2E
V-Up
Lie aceup o the oor with your legs ad arsstraight. Hold your ars straight above the top oyour head
(a)
. I oe oveet, siultaeously lityour torso ad legs as i you’re tryig to touch yourtoes. Your torso ad legs should or a V
(b)
. Loweryour body bac to the startig positio.
BABA
GROUP 1 /
Do 1 set of each exercise(12 reps) without resting in between. Rest1minute. Repeat. Rest for 1minute. Thenmove on to the exercises in Group 2.
GROUP 2 /
Do 1 set of each exercise(12 reps) without resting in between.Rest 1minute. Repeat.
WORKOUT 1
 
2
women’s health
 /
whmg.c
2B
Lt Pulldow
Sit dow i a lat pulldow sta-tio ad grab the bar with aoverhad grip that’s just beyodshoulder width
(a)
. Without ov-ig your torso, pull the bar dowto your chest as you cotiue tosqueeze your shoulder blades
(b)
.Pause, the slowly retur to thestartig positio.
BA
1A
 Sigl-Lg Dumbbll Stright-Lg Ddlif
Grab a pair o dubbells witha overhad grip, ad holdthe at ar’s legth i roto your thighs. Stad o oeleg with your ee slightlybet
(a)
. Without chagigthe bed i your ee, bed atyour hips, ad lower your torsoutil it’s alost parallel to theoor
(b)
. Pause, the raise yourtorso bac to the startig posi-tio. Coplete the prescribeduber o repetitios with thesae leg, the do the saeuber o your other leg.
1D
Dumbbll Stpup
Grab a pair o dubbells ad hold the atar’s legth at your sides. Stad i rot o abech or step, ad place your let oot frlyo the step. The step should be high eoughthat your ee is bet 90 degrees
(a)
. Pressyour let heel ito the step ad push yourbody up util your let leg is straight adyou’re stadig o oe leg o the bech,eepig your right oot elevated
(b)
. Loweryour body bac dow util your right oottouches the oor. Coplete the prescribeduber o repetitios with your let leg, thedo the sae uber with your right leg.
1E
 Sid Plk d Row
Attach a hadle to the low pulleyo a cable achie ad grab itwith your right had. Lie o yourlet side with your ees straightad prop your upper body upo your let elbow ad orear.Raise your hips util your bodyors a straight lie ro yourales to your shoulders
(a)
.Bed your elbow ad pull thehadle to your rib cage, eepigyour hips pushed up ad orward.
(b)
. Slowly straighte your arbac out i rot o you.
2A
Ltrl Ris
Grab a pair o dubbells ad letthe hag at ar’s legth etto your sides. Tur your arsso that your pals are acigorward, ad bed your elbowsslightly
(a)
. Without chagig thebed i your elbows, raise yourars straight out to your sidesutil they’re at shoulder level
(b)
.Pause or 1 secod at the top othe oveet, the slowly lowerthe weights bac to the startigpositio.
1B
Clos-Hds Pushup
Get dow o all ours adplace your hads o the oorso they’re directly uder yourshoulders
(a)
. Lower yourbody util your chest earlytouches the oor, eepig yourelbows tuced close to yoursides
(b)
. Pause at the botto,ad the push yoursel bac tothe startig positio as quiclyas possible.
1C
Icli Dumbbll Bch Prss
Set a adjustable bech to its lowesticlie, about 15 to 30 degrees. Lieaceup o the bech ad hold thedubbells above your shoulders, withyour ars straight
(a)
. Lower thedubbells to your chest
(b)
. Pause,the press the weights bac up to thestartig positio.
AABB
2C
Dumbbll Bulgri Split Squt
Hold a pair o dubbells at ar’slegth et to your sides, your palsacig each other, ad place just theistep o your bac oot o a bech
(a)
. Slowly lower your body as deeplyas you ca
(b)
. Pause, the push yoursel bac up to the startig positio asquicly as you ca. Coplete the prescribed uber o reps with your let ootorward, the do the sae uber with your right oot i rot o your let.
BA
2D
Pushup d Row
Place a pair o he dubbells at the spotwhere you positio your hads. Grasp thedubbell hadles ad set yoursel i pushuppositio
(a)
. Lower your body to the oor,pause, the push yoursel bac up
(b)
. Oceyou’re bac i the startig positio, row thedubbell i your right had to the side oyour chest, by pullig it upward ad bedigyour ar
(c)
. Pause, the lower the dubbellbac dow, ad repeat the sae oveetwith your let ar. That’s oe repetitio.
ABAABBABAABBC
2E
 Swiss-Bll Rollout
Sit o your ees i rot o a Swiss ball ad place your orears ad fstso the ball
(a)
. Slowly roll the ball orward, straighteig your ars adetedig your body as ar as you ca without allowig your lower bac to“collapse”
(b)
.
GROUP 1 /
Do 1 set of each exercise(12 reps) without resting in between. Rest1minute. Repeat. Rest for 1minute. Thenmove on to the exercises in Group 2.
GROUP 2 /
Do 1 set of eachexercise (12 reps) withoutresting in between.Rest 1minute. Repeat.
WORKOUT 2
ExCERPTED ROm “THE WOmEn’S HEALTH BIG BOOk O ExERCISES,” BY ADAm CAmPBELL (RODALE, 2010). PHOTOGRAPHS BY BETH BISCHO

You're Reading a Free Preview

Download
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->