4 Quick Exercises For Toning Your Entire Body


If you wish to get into shape quickly, here are super-quick, extremely effective exercises. They are particularly designed by Barry’s Bootcamp.
Follow the instructions and GIFs bellow:




The Double Take.

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Works: Your triceps
Instructions
–Starting position – Standing, hold a dumbbell in each hand,
–Lifting the dumbbells to shoulder height, perform a biceps curl,
–Press the dumbbells overhead, extending your arms
–Lowering the dumbbells, slowly behind your head, keep your elbows as close together as possible and hold this position for a second,
–Pressing dumbbells back overhead, lower to shoulder-height and continue lowering them back down to your thighs.
Repeat as many times as you can for one minute.


The Mountain Climber.

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This move tones your core, arms, and butt.
Instructions:
–Starting position – plank position, keeping your legs straight.
–Bring one knee quickly into your chest, then extend it straight out behind you to starting position.
–When your leg is straight, repeat the same with another leg
Repeat as many times as you can for one minute.


The Knee-Up.

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Instructions:
–Starting position – standing with your feet hip-width apart.
–Move your right foot a couple of feet behind you, leaning your chest toward the floor.
–In a quick motion bring your right knee toward your chest, and then extend it back again to tap the floor.
Repeat as many times as you can for one minute, then switch legs and repeat for one minute on the other side.
Perform 3 sets.


The Jackknife.

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This move is for full-body toning.
Instructions:
–Starting position – laying on the floor, legs straight and holding the dumbbells with both hands, straight and overhead.
–Lift your head, shoulders, and arms up and simultaneously lifting your straightened legs, try to join them.
–The dumbbell and toes will meet over your belly button.
–Lowering yourself, back to starting position on the floor.
Repeat the movements for 30 seconds.
Perform three sets.
Source : www.cosmopolitan.com




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