Most of the strength training are good for shaping your body, however, not all moves have the same effects. For all of you who want to drop pounds—quickly— we advise you this 12-step workout.
How to do:
–Perform each exercise for 10 reps on the minute in order.
–Repeat twice for three total rounds,
–Rest for two minutes between each round.
Marching Glute Bridge
Targets: glutes individually, stabilizing your core for increased activation throughout the exercise.
–Starting position – Laying on your back with your knees bent, with your arms by sides, palms up.
–Raising your hips with your body form a straight line from shoulders to knees
–Strengthening your abs raise your right knee towards your chest, stay in this position two seconds, then lower it in starting position
–Repeat with another leg to complete one rep.
Targets: core-stabilizing muscles and shoulder
–Starting position – Start in a pushup position
–Keep your core engaged and your arms straight, shifting your weight onto your left arm,
–Rotating your torso to the right raise your arm toward the ceiling (forming T letter).
–Hold 2 seconds, then return to starting position
–Repeat on another side.
Low Lateral Lunge
Targets: your hips, glutes and obliques
–Starting position – Standing with your feet about twice shoulder-width apart.
–Shifting your weight to your right leg, push your hips backwards and lower your body
–Keeping the same level, without standing, reverse the movement to the left
–That completes one rep.
Works: your entire posterior chain (glutes and hamstrings) and challenges your
–Starting position – standing with a pair of dumbbells in front of you
–Keeping your knees slightly bend, bend at your hips.
–Lowering your torso come almost parallel to the floor, keeping your right leg in line with your body
–Return to the starting position, to complete one rep.
Squat To Overhead Press
Targets: every major muscle group
–Starting position – With a pair of dumbbells held next to your shoulders
–Lowering your body come to the position with your thighs parallel to the floor.
–Standing up, press the dumbbells directly above your shoulders, to complete one rep.
Lateral Plank Walk
Targets: your upper body (core included), which burns more calories
–Starting position – plank position.
–At once step your right foot and hand to your right.
–Then step your left foot and hand to the right so that you’re back in plank position
–Repeat by stepping your left foot and hand to the left, followed by your right hand and foot, to complete one rep.
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