It is day 6 of “The 30 for 30 Challenge” and so far, I am doing good! I’m actually pretty fired up about working out right now (which is very rare for me), so I am gonna roll with it! OK, so the the goal of the workout below is to tone each major problem area. It involves very little to no equipment, so all you really need is space to workout! I’m doing the leg exercises while holding 10 lb. weights, but you can choose do them with or without.
Important Info Before You Start:
- Remember to drink water throughout your workout (but not too much or you might get a cramp).
- Don’t forget to breathe while you’re doing the exercises (I have a natural tendency to hold my breath – no buneo!)
- If, at anytime you feel pain beyond your usual “burn” or workout soreness – STOP immediately.
- Be careful. You should consult your doctor or health care provider before starting any diet, supplements, or exercise program.
Start with 10 minutes of light cardio or warm up exercises to get your heart rate up and your blood pumping to your muscles. For that, you can do a little biking, or hop on a treadmill like I do. Then follow with 2-3 sets of each of the exercises below:
15 Tricep Dips (back, shoulders and back of arms)
[You'll need a chair] Standing with back to chair, place your hands on the edge of the seat and walk your feet out with knees slightly bent. Bend your elbows and lower your butt towards the floor until your elbows are bent at a 90 degree angle. Press back up. 14 more to go!!
15 Plank Twists
Start in the push-up position, and tighten your ab muscles. Bend your left leg bringing your left knee up under your stomach and towards your right shoulder. Repeat for your right leg bringing your right knee under your stomach and towards your left shoulder.
15 Scissor Kicks
Lie on your back with your hands tucked under your lower back or butt for support. Press the small of your back against the floor (it will feel weird) and raise your legs 6 inches from the ground. Make sure to keep your legs straight. Tighten your abs as you lift your left leg straight, keeping in mind to keep your back flat against the ground. Quickly bring the left leg down while simultaneously lifting your right leg. If done properly your heels shouldn’t touch the ground until all 15 are done. Each leg should point towards the sky 15 times.
15 Seated Ab Twist
Sit on the floor with your knees bent and arms extended in front of you, hands clasped. Lean back until your torso is at a 45 degree angle to the floor, your feet should be hovering slightly above the ground and your abs should be tightened. Twist your arms to the right until your knuckles hit the ground and then return to center. Alternate sides and do 15 each.
20 Side Lunges With Knee-Up
Stand feet hip-width apart, knees soft (i.e. knees bent) and hands on hips. Lift right knee to chest and then take a big step out to the right side, lowering into a side lunge (your right leg should bend and your left leg should not). Quickly push off right foot and return to standing position with knee at the chest. Do 20 times on the right and then switch and do 20 on the leg.
20 Regular Lunges
Stand with your feet shoulder width apart, your hands on your hips. Step forward with your right foot and bend your right knee until your left knee is only a few inches from the ground. Keep in mind your knee should never go past the tops of your toes and if they do, take a longer step. Push back up into the standing position with feet shoulder-width apart and then alternate sides until each leg has done 20 lunges.
25 Calf Raises
Simple stand straight with your hands resting on something for balance and pull in your ab muscles. Raise your heels so your weight is on the balls of your feet, hold for a few seconds and then lower them slowly. 1 down, 24 to go!!
This workout was originally published on boneobsession.tumblr.com… which apparently no longer exists, but I’m giving them their proper credit anyway. That blogger indicated that all workouts were courtesy of multiple fitness magazines and did not take credit for the picture, but didn’t say who the credit belonged to either. Thank you to whoever created it!