This chick rocks! Talk about girl power! This little mini workout will kick your ass. I love to find exercises for girls that include weights and help to build long, lean muscles. For the guys, you can simply use more weight than she is. It’ll kick your ass too!
This one hits most of your muscles with one exercise. I like to do it during the day, since I do my P90X workout in the evening with my husband. Since I’ve changed my eating habits completely (just had sardines and beets for breakfast) I have found that I get a HUGE ENERGY SURGE at around 1 pm that I absolutely HAVE TO do something with. Since I’m not into running but I still want to get my heart rate up, this exercise is golden. Watch the video and then read the instructions that follow it.
Stand holding a pair of dumbbells at your sides. Perform a dumbbell curl until the weights are at shoulder level. Rotate your palms so they are facing away from you and perform overhead shoulder press, then lower dumbbells through same motion–slow and controlled.
Once you’re back to the starting position (with the weights by your side) lower the dumbbells down to the ground, thrust your feet back and do a push up (with your hands still on dumbbells). Then quickly snap feet back to your hands and stand. That’s one rep!
This exercise incorporates four movements into one: A bicep curl, a shoulder press, a push-up and a burpee. Remember to keep your core tight throughout the entire movement. It’s a lot harder than it sounds!
Once you’ve completed 10 reps, drop the dumbbells and go right into your lunges.
Stand with feet together, take a big step forward and slowly lower your body into a lunge position. Slowly push back up to starting position, making sure to push through your heel. Switch legs and repeat. That’s one rep.
Remember not to not lean forward when lunging. Lunges are a great overall lower body exercise that work your quads, hamstrings and glutes.
Take a few breaths and pick up the dumbells for your next set. Have fun!
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