women

Make Your Downtime Count (part 2) - Tone your tummy and work your back, Bent-over row

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Boost your butt

All-fours kickback

Areas trained

Bottom

Technique

·         Strap a small ankle weight to each ankle. Start on all fours with your hands placed under your shoulders and your knees under your hips.

·         Straighten your right leg behind you and lift toward the ceiling. Lower to hip height. Repeat to complete the set.

Beginner: 2 x 5 reps each leg

Intermediate: 3 x 8 reps each leg

Advanced: 4 x 10 reps each leg

Boost your butt

Squat

Areas trained

Thighs, Bottom

Technique

·         Stand with your feet shoulder-width apart, toes pointing slightly outward.

·         Bend at your hips and knee, pushing your hips out behind you and lowering until your thighs are parallel to the floor.

·         Return to the start position and repeat.

Beginner: 2 x 6-8 reps

Intermediate: 3 x 10 reps

Advanced: 5 x 10 reps

Tone your tummy and work your back

Weighted crunch

Areas trained

Stomach

Technique

  • Lie on your back with your legs bent and feet on the floor, holding a medicine ball over your chest.
  • Pull in your abs to curl your upper body off the floor. Lower and repeat.

Beginner: 2 x 10 reps

Intermediate: 3 x 15 reps

Advanced: 4 x 20 reps

Bent-over row

Description: Bent-over row

Areas trained

Upper back, front upper arms

Technique

·         Stand with your legs about hip-width apart and your knees bent holding a dumbbell in each hand, or holding a weighted bar.

·         Bend at the waist and lean your upper body forward, keeping your back straight as you do so.

·         Pull the dumbbells up to your sides while squeezing your shoulder blades together.

·         Slowly lower and repeat.

Beginner: 2 x 8 reps

Intermediate: 3 x 10 reps

Advanced: 5 x 10 reps

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