Things You'll Need:
- light weights or soup cans
- a stability ball (optional)
- proper exercise clothing
- proper exercise shoes
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Step 1
If you need a visual tool to show you move by move, consult your Comcast Digital Cable's On Demand Section. The Path is Sports and Fitness - Exercise TC - The Girls Next Door - Holly's workout.
When you follow this step, you can not only follow the routine more easily, but also discover probably a more satisfying workout for yourself. -
Step 2
Warm Up:
Take a deep breath while lifting your arms over your head standing with your feet shoulder - length apart. Repeat this twice.
Then lean over until you are parallel to the floor and stand up, curling your back to stretch each vertebre. Do this as many times as you like.
Finish with shoulder lifts. Lift both at the same time 8 times, and then one at a time 8 times.
Take a deep breath and you are finished with your warm up! -
Step 3
Here's your standard squat, make sure you can feel it.Lower Body.
Perform 8 squats by standing with your feet shoulder width apart. Make sure you keep your feet planted on the floor and allow your toes to lift so you can feel it (see image).
Perform 8 side squats for each leg starting with your right leg. You stand feet together and move your right leg out and squat. This is done 8 times. Repeat with your left leg.
Now, you will complete 8 regular squat but with the usage of lightweights. Complete your squat as usual, except you curl your weights up with your palms facing your chest.
Once again you will complete 8 side squats for each leg, this time lifting the weight from your sides with the corresponing leg.
And finally you will alternate your side squats and lift the weights at your sides each time. Perform 8 of these.
Then, you will stand feet together, and tap your right foot back 3 times. When you are ready you will lift your knee out forward 8 times on each leg.
And now you are ready for the upper body. -
Step 4
Upper Body
If you have a stability ball, sit on it and walk down until the ball is underneath your shoulder blades. If you don't, simply lie on the floor.
bring your arms together straight up palms together while having your weights in your hands. with a slight bend at the elbow, slowly bring down your arms to your current shoulder height and back to starting position like you are giving someone a big bear hug. Start slowly for 4, and then quickly for 8.
Next, bring your arms to a bench press starting position and bring you arms up and hands together for one rep. Complete this slowly for 4 and quickly for eight.
Now, stand up and get rid of your ball (if you had one) and link your fingers together while holding your weights. You can do this with one or two weights in your hand. With your hands together lift your arms up till they are parallel to the wall and bend your arms downward at the elbows. Make sure you keep you elbows in close to your ears to feel this movement in your tricep. I suggest you perfom this move to failure. Then take a 1 minute break.
Your next move is called kickbacks.
Keep your feet at shoulder's length, lean foward slightly while sucking in your stomach, look straight ahead and move your arms upward as far as they can go while having your arm bent at the elbow. Do not move your upper arms as you 'kick back' your lower arms as far as they can go to engage the muscle. Continue this to failure.
Good Job! You will now get to work on abs. -
Step 5
Abs
Lie on the floor and perform 4 slow and 8 quick stomach crunches. For added difficulty you can lift your butt at the same time as your shoulders for more engagement.
Next try to hold the plank as long as you can.
Next perform as many Bridge exercises to failure.
Finally, finish by sitting up, with your knees bent and lean back until your body is in a 'V' shape and you can feel it in your abs. Have a weight or two in hand move your torso left - middle - right, and then right - middle - left. Repeat 8 times.
You did wonderful! Now times time for stretch and cool down. -
Step 6
Make sure that you stretch your legs, arms, and back. If you don't even get a chance to workout you should always stretch!
