Category Archives: Novice Starting Exercises

athletic_one_gbg

Athletic looking Workouts

The shape: Think Hayden Panettiere or Jessica Biel—broad across the back and shoulders, narrower through the hips. Athletic builds are often short-waisted (and maybe a little thick-waisted), tend to have square silhouettes, and will have a lower ratio of fat to muscle than curvy or pear-shaped body types. Swimsuits can be tough to find for athletic builds, because what fits the bottom half will often be too small to stretch over the top.

The Rx: Athletic women don’t generally need too much toning. But a bikini begs for a little balance, as well as a little nip through the waist for a sexy silhouette. Tummy-tightening core moves, along with lower-body exercises that shape the glutes and thighs, are the perfect complement to this already strong build.

Do Cardio in small Intervals
Exercise Time Limit
1. Warm Up, graduating from easy to moderate intensity 5 Minutes
2. Exert to maximum effort and speed 45 Minutes#
3. Recovery 90 Minutes#
4. Repeats steps 2 and 3 10 Times
5. Cool Down 3-5 Minutes
6. Stretch 5 Minutes
Note :- # After 3 week, increase the duration of the maximum effort interval to 1 minute and recovery time to 2 minutes.

Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.

Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.

Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.

  • SET 1 Curtsy Lunge with Front Raise, Hundred on the Ball
  • SET 2 Swivel Squat, Mermaid
  • SET 3 Tip and Row, Alternating Side Lunge
  • SET 4 Alternating Side Lunge, Pushup and Leg Raise

Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.

Butt-Busting Hill Repeats
Exercise Time Limit
1. Warm Up, graduating from easy to moderate intensity 3-5 Minutes
2. Increase the incline on your equipment to a moderate level, and push yourself at a hard intensity 2 Minutes#
3. Lower Incline and Recovery 1 Minutes#
4. Repeats steps 2 and 3 4 Times
5. Cool Down 3-5 Minutes
6. Stretch 5 Minutes
Note :- # After 3 week, increase the duration of your time on the incline to 3 minutes and increse your recovery time to 1 and 1/2 minute.

Exercise 1 Curtsy Lunge with Front Raise

mv curtsey lunge Athletic looking Workouts

 

Body Moves In Exercise: Butt, Thighs and Shoulders

Stand with your feet hip-distance apart, holding a dumbbell in your left hand and resting your right hand on your hip. Take a giant step back and to the right with your left leg, so if you were standing on a clock facing 12, your left toes would end up at the 5 o’clock position.

  • Bend your knees and lower your hips toward the floor until your right thigh is parallel to the floor. At the same time, raise your left arm (the one with the dumbbell in it) straight out in front of you to shoulder height.
  • Return to start. Complete a full set; then switch sides. 10 to 12 reps per side.

 

Exercise 2 Swivel Squat

mv curtsey squat Athletic looking Workouts

 

Body Moves In Exercise: Butt, thighs, and Core.

Stand with your feet hip-width apart, and extend your arms straight out in front of you. Bend your knees and sit back until your legs are bent 45 to 90 degrees; make sure to keep your knees from extending over your toes.

  • Press back to a standing position as you rotate your torso and outstretched arms to the right.
  • Rotate back to the center and immediately perform another squat, this time rotating to the left as you stand. Both sides makes one rep. The sequence is this: Squat, stand—while simultaneously twisting to the side—then twist back to the center. 10 to 12 reps.

Note :-To make the move more challenging, hold a medicine ball.

Exercise 3 Tip and Row

mv tip row Athletic looking Workouts

 

Body Moves In Exercise: Butt and Back.

Stand with your feet hip-width apart, arms by your sides holding weights. Lift your right leg straight up behind you as you bend from the hips to lower your upper body forward. Your torso and right leg should be parallel to the floor and your arms hanging straight down, palms facing each other.

  • Bend your elbows and pull the weights straight up to either side of your chest.
  • Lower the weights and return to a standing position. Repeat, this time lifting the left leg behind you as you tip forward. Alternate for a full set. 8 to 10 reps per side.

 

Exercise 4 Alternating Side Lunge

mv alter side lunge Athletic looking Workouts

 

Body Moves In Exercise: Thighs, butt, and Core

Stand with your feet about hip-width apart, holding dumbbells down at your sides.

  • Take a giant step to the right, dropping your butt back (keeping your knee from extending over your toes) and pretending to place the weights on either side of your foot.
  • Press back to start. Then immediately repeat the move to the left. 10 to 12 reps per side.

Exercise 5 Lift-off Lunge

mv lift off lunge Athletic looking Workouts

 

Body Moves In Exercise: Butt, Thighs, Shoulders, Triceps, and Core

Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.

  • Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling.
  • Return to start. Repeat with your left leg. 10 to 12 reps per leg.

Note :-To make the move more challenging, place your front foot on a step.

Exercise 6 Mermaid

mv mermaid Athletic looking Workouts

 

Body Moves In Exercise: Core (especially obliques) and Shoulders.

Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot.

  • Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air.
  • Return to start. Repeat for a full set; then switch sides. 8 to 10 reps.

Exercise 7 Pushup and Leg Raise

mv pushup raise Athletic looking Workouts

 

Body Moves In Exercise: Shoulders, Triceps, Chest, and Core

Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor.

  • Return to start, and immediately contract your glutes as you lift your right leg off the ball.
  • Lower your right leg to the ball, then lift the left leg. That’s one rep. 8 to 12 reps.

Note :-Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.

Exercise 8 Hundred on the Ball

mv hundred ball Athletic looking Workouts

 

Body Moves In Exercise: Core

Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.)

  • Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath.
  • 10 reps, 100 breaths per rep.
Likesup Athletic looking Workouts(0)Dislikesdown Athletic looking Workouts(0)
curvy_one_gbg

Curvy looking Workouts

The shape: Curvaceous like Beyoncé or Scarlett Johannson, woman with curvy body types are balanced beauties who fill out a bikini top and bottom. When they gain weight, it tends to be all over. Like pears with larger chests, they have the curves, but what they usually lack is all-over muscle tone.

The Rx: Without some full-body toning exercises, hourglass-shaped girls run the risk of popping out a little bit too much, especially in the thighs and upper arms. To keep a shapely yet firm figure, curvy body types should pay special attention to their extremities.

Do Cardio in small Intervals
Exercise Time Limit
1. Warm Up, graduating from easy to moderate intensity 5 Minutes
2. Exert to maximum effort and speed 45 Minutes#
3. Recovery 90 Minutes#
4. Repeats steps 2 and 3 10 Times
5. Cool Down 3-5 Minutes
6. Stretch 5 Minutes
Note :- # After 3 week, increase the duration of the maximum effort interval to 1 minute and recovery time to 2 minutes.

Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.

Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.

Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.

  • SET 1 Lift-off Lunge, Mermaid
  • SET 2 Pushup and Leg Raise, Hundred on the Ball
  • SET 3 Tai Chi Lunge, Side Plank with Moving Knee
  • SET 4 Lateral Step-Ups, Glute Bridge with Triceps Extension

Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.

Butt-Busting Hill Repeats
Exercise Time Limit
1. Warm Up, graduating from easy to moderate intensity 3-5 Minutes
2. Increase the incline on your equipment to a moderate level, and push yourself at a hard intensity 2 Minutes#
3. Lower Incline and Recovery 1 Minutes#
4. Repeats steps 2 and 3 4 Times
5. Cool Down 3-5 Minutes
6. Stretch 5 Minutes
Note :- # After 3 week, increase the duration of your time on the incline to 3 minutes and increse your recovery time to 1 and 1/2 minute.

Exercise 1 Lift-off Lunge

mv lift off lunge Curvy looking Workouts

 

Body Moves In Exercise: Butt, Thighs, Shoulders, Triceps, and Core.

Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.

  • Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling.
  • Return to start. Repeat with your left leg. 10 to 12 reps per leg.

Note :-To make the move more challenging, place your front foot on a step.

 

Exercise 2 Mermaid

mv mermaid Curvy looking Workouts

 

Body Moves In Exercise: Core (especially obliques) and Shoulders.

Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot.

  • Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air.
  • Return to start. Repeat for a full set; then switch sides. 8 to 10 reps.

Note :-To make the move more challenging, place your front foot on a step.

Exercise 3 Pushup and Leg Raise

mv pushup raise Curvy looking Workouts

 

Body Moves In Exercise: Shoulders, Triceps, Chest, and Core.

Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor.

  • Return to start, and immediately contract your glutes as you lift your right leg off the ball.
  • Lower your right leg to the ball, then lift the left leg. That’s one rep 8 to 12 reps.

Note :-Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.

Exercise 4 Hundred on the Ball

mv hundred ball Curvy looking Workouts

 

Body Moves In Exercise: Core

Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.)

  • Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath.
  • 10 reps, 100 breaths per rep.

Exercise 5 Tai Chi Lunge

mv tai chi lunge Curvy looking Workouts

 

Body Moves In Exercise: Butt, Thighs, and Core

Stand with your feet hip-width apart, arms extended straight out in front of you, with your palms facing down. Take a giant step to the right, bending your right knee until it’s bent 45 to 90 degrees (make sure to keep your knee from extending over your toes).

  • Pause in this side-lunge position and rotate your torso and outstretched arms to the left, rotating at the waist.
  • Rotate back to the center and return to the starting position. Repeat the move to the opposite side. Continue alternating for a full set. 10 to 12 reps per side.

Note :-To make the move more challenging, hold a medicine ball.

Exercise 6 Glute Bridge with Triceps Extension

mv glute bridge Curvy looking Workouts

 

Body Moves In Exercise: Butt, Core, and Triceps.

Holding a dumbbell in each hand, lie on your back, with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling.

  • Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest.
  • Return to start. 10 to 12 reps.

Exercise 7 Lateral Step-Ups

mv lateral stepup Curvy looking Workouts

 

Body Moves In Exercise: Butt and Thighs, plus raises heart rate to burn extra calories

Stand to the right of a 12 to 18 inch step or bench. Plant your left foot on the step and place your hands on your hips.

  • Press into your left foot, extend right leg, and spring up and over the step.
  • planting the right foot on the step and extending the left leg out into a side lunge. Immediately reverse the move, springing up and over to the right. Think of this move as your feet exchanging places on the step. Continue alternating for a full set. 10 to 12 reps per side.

Note :-To make the move more challenging, hold a medicine ball.

Exercise 8 Side Plank with Moving Knee

mv sideplank movknee Curvy looking Workouts

 

Body Moves In Exercise: Core (especially obliques) and Butt.

Lie facedown on the floor so your upper body is propped on your forearms with your elbows directly beneath your shoulders.

  • Lift your body off the floor so your body is suspended in a straight line supported by your forearms and toes. Roll to the left, rotating your left arm, so your upper body is propped up on your leftt forearm, elbow directly beneath shoulder and forearm running perpendicular to your body. Stack your feet and place your left hand on your hip, elbow pointed up.
  • Raise your right leg and bring your rightt knee to your rightt elbow.
  • Return to start. Switch sides. 8 to 10 reps
Likesup Curvy looking Workouts(0)Dislikesdown Curvy looking Workouts(0)
straight_gbg

Straight looking Workouts

The shape: Women with ruler-straight body types, like Cameron Diaz, can wear nearly anything—but they don’t generally have the girl curves to really kick it up in a bikini. Any weight they do carry usually forms a little potbelly, just like the boys get. Straight/boyish builds are similar to athletic types in that they also carve a fairly square silhouette; but unlike their athletic counterparts, boyish builds tend to have a tough time getting muscle tone.

The Rx: To add some curves, women with straight builds should focus on tightening their core—especially their deep abdominal muscles which pull in the belly, and the obliques, which cinch in the sides of the waist. Straight/boyish body types should also increase weight training to add lean muscle mass (read: curves) to their butts. Upper- and middle-back exercises will help un-hunch a square-body-type’s shoulders, lessening the frail-looking frame.

Do Cardio in small Intervals
Exercise Time Limit
1. Warm Up, graduating from easy to moderate intensity 5 Minutes
2. Exert to maximum effort and speed 45 Minutes#
3. Recovery 90 Minutes#
4. Repeats steps 2 and 3 10 Times
5. Cool Down 3-5 Minutes
6. Stretch 5 Minutes
Note :- # After 3 week, increase the duration of the maximum effort interval to 1 minute and recovery time to 2 minutes.

Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.

Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.

Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.

  • SET 1 Lift-off Lunge [10 to 12 reps per leg], Mermaid
  • SET 2 Pushup and Leg Raise [8 to 12 reps], Crossover Crunch
  • SET 3 Squat and Overhead Press, Plyo Plank
  • SET 4 Hundred on the Ball, Stacked Pushup

Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.

Butt-Busting Hill Repeats
Exercise Time Limit
1. Warm Up, graduating from easy to moderate intensity 3-5 Minutes
2. Increase the incline on your equipment to a moderate level, and push yourself at a hard intensity 2 Minutes#
3. Lower Incline and Recovery 1 Minutes#
4. Repeats steps 2 and 3 4 Times
5. Cool Down 3-5 Minutes
6. Stretch 5 Minutes
Note :- # After 3 week, increase the duration of your time on the incline to 3 minutes and increse your recovery time to 1 and 1/2 minute.

Exercise 1 Lift-off Lunge

mv lift off lunge Straight looking Workouts

 

Body Moves In Exercise: Butt, Thighs, Shoulders, Triceps, and Core.

Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.

  • Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling.
  • Return to start. Repeat with your left leg. 10 to 12 reps per leg.

Note :-To make the move more challenging, place your front foot on a step.

 

Exercise 2 Mermaid

mv mermaid Straight looking Workouts

 

Body Moves In Exercise: Core (especially obliques) and Shoulders.

Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot.

  • Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air.
  • Return to start. Repeat for a full set; then switch sides. 8 to 10 reps.

Note :-To make the move more challenging, place your front foot on a step.

Exercise 3 Pushup and Leg Raise

mv pushup raise Straight looking Workouts

 

Body Moves In Exercise: Shoulders, Triceps, Chest, and Core.

Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor.

  • Return to start, and immediately contract your glutes as you lift your right leg off the ball.
  • Lower your right leg to the ball, then lift the left leg. That’s one rep 8 to 12 reps.

Note :-Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.

Exercise 4 Hundred on the Ball

mv hundred ball Straight looking Workouts

 

Body Moves In Exercise: Core

Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.)

  • Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath.
  • 10 reps, 100 breaths per rep.

Exercise 5 Crossover Crunch

mv cross over Straight looking Workouts

 

Body Moves In Exercise: Core

Lie on your back with arms and legs outstretched so your body forms an X.

  • Contract your abs and raise your head, arms, and legs a few inches off the floor. Keeping them extended, simultaneously bring your left arm and right leg together over your abdomen.
  • Lower your limbs back to start. Repeat to the opposite side. That’s one rep. Alternate for a full set. 10 to 12 reps.

Note :-To make the move more challenging, keep your head, arms, and legs raised throughout the exercise. To make it a little easier, bring only your arm and leg off the floor each time.

Exercise 6 Stacked Pushup

mv stacked pushup Straight looking Workouts

 

Body Moves In Exercise: Chest, Core, Triceps, and Shoulders.

Assume a pushup position (resting either your knees or your toes on the floor), with your hands on the floor directly beneath your shoulders, left hand placed on a thick book, yoga block, or aerobic step with no risers.

  • Bend your arms and lower your chest until your arms are bent 90 degrees.
  • Straighten your arms and press up. Do 4 to 6 reps, then switch sides, bringing your right hand up onto the book or step and your left hand down to the floor on the left side of the book. Repeat, this time crossing up and over to the right. Alternate throughout the set. 8 to 12 reps.

Exercise 7 Squat and Overhead Press

mv squat overhead Straight looking Workouts

 

Body Moves In Exercise: Butt, Thighs, Shoulders, Triceps, and Core.

Hold a dumbbell in each hand, elbows bent in front of your torso, weights in front of your shoulders, palms facing in. Stand with your feet in a wide straddle stance, toes turned out.

  • Bend your knees and squat back, keeping your knees from extending over your toes.
  • Press back to the start position, turning your right palm forward and pressing the weight directly overhead.
  • Immediately lower into another squat, pulling your right arm back to the starting position. Stand again, this time pressing the left weight overhead. Alternate for a full set. 12 to 14 reps.

Exercise 8 Plyo Plank

mv plyo plank Straight looking Workouts

 

Body Moves In Exercise: Full body and raises heart rate to burn extra Calories.

Assume a standard pushup position, with your feet extended wider than shoulder-width apart.

  • Quickly hop your feet together and up toward the outside of your right hand.
  • Hop back to the starting position. Then repeat to the left side. Alternate for a full set. 8 to 12 reps.

Note :-Make the move more challenging by performing it with your legs extended.

Likesup Straight looking Workouts(0)Dislikesdown Straight looking Workouts(0)
pears1

Pears looking Workouts

The shape: Pears populate the roster of bombshell beauties, from Alicia Keys to Jennifer Love Hewitt. As the name of this body type implies, pears are proportionally smaller on top, easily pack weight onto their lower bodies, and have a hard time toning their arms and shoulders.

The Rx: A pear often becomes obsessed with whittling down her lower body by doing dozens of lunges and leg lifts. Of course you want your butt, hips, and thighs to be tight and toned. But, pears: you also want your body to be balanced, so don’t neglect what’s above the belt.

Do Cardio in small Intervals
Exercise Time Limit
1. Warm Up, graduating from easy to moderate intensity 5 Minutes
2. Exert to maximum effort and speed 45 Minutes#
3. Recovery 90 Minutes#
4. Repeats steps 2 and 3 10 Times
5. Cool Down 3-5 Minutes
6. Stretch 5 Minutes
Note :- # After 3 week, increase the duration of the maximum effort interval to 1 minute and recovery time to 2 minutes.

Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.

Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.

Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.

  • SET 1 Lift-off Lunge, Hundred on the Ball
  • SET 2 Scissors Jump, Pushup and Leg Raise
  • SET 3 Mermaid, Boat Curl and Press
  • SET 4 Triangle Lat Raise, Dip and Knee Raise

Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.

Butt-Busting Hill Repeats
Exercise Time Limit
1. Warm Up, graduating from easy to moderate intensity 3-5 Minutes
2. Increase the incline on your equipment to a moderate level, and push yourself at a hard intensity 2 Minutes#
3. Lower Incline and Recovery 1 Minutes#
4. Repeats steps 2 and 3 4 Times
5. Cool Down 3-5 Minutes
6. Stretch 5 Minutes
Note :- # After 3 week, increase the duration of your time on the incline to 3 minutes and increse your recovery time to 1 and 1/2 minute.

Exercise 1 Lift-off Lunge

mv lift off lunge Pears looking Workouts

 

Body Moves In Exercise: Butt, Thighs, Shoulders, Triceps, and Core.

Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.

  • Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling.
  • Return to start. Repeat with your left leg. 10 to 12 reps per leg.

Note:-To make the move more challenging, place your front foot on a step.

 

Exercise 2 Scissors Jump

mv scissor jump Pears looking Workouts

 

Body Moves In Exercise: Butt and Thighs, Raises Heart Rate to Burn Extra Calories.

Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.

  • Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling.
  • Return to start. Repeat with your left leg, 10 to 12 reps per leg.

Note:-To make the move more challenging, place your front foot on a step.

Exercise 3 Pushup and Leg Raise

mv pushup raise Pears looking Workouts

 

Body Moves In Exercise: Shoulders, Triceps, Chest, and Core.

Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor.

  • Return to start, and immediately contract your glutes as you lift your right leg off the ball.
  • Lower your right leg to the ball, then lift the left leg. That’s one rep 8 to 12 reps.

Note:-Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.

Exercise 4 Hundred on the Ball

mv hundred ball Pears looking Workouts

 

Body Moves In Exercise: Core

Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.)

  • Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath.
  • 10 reps, 100 breaths per rep.

Exercise 5 Mermaid

mv mermaid Pears looking Workouts

 

Body Moves In Exercise: Core (Specially Obliques) and Shoulders.

Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot.

  • Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air.
  • Return to start. Repeat for a full set; then switch sides. 8 to 10 reps.

Exercise 6 Boat Curl and Press

mv boat curl Pears looking Workouts

 

Body Moves In Exercise: Core, Biceps, and Shoulders.

Hold a dumbbell in each hand, with your arms extended at your sides and your palms facing forward. Sit on a bench and lean back slightly, pulling your knees to chest height, so you’re balancing on your tailbone. Curl the weights to your shoulders.

  • Then immediately rotate your wrists so your palms face forward and press the weights straight overhead.
  • Return to start. Each dumbbell extension is one rep. Balance on the bench during the entire set if you can. 8 to 10 reps

Exercise 7 Triangle Lat Raise

mv tri lat raise Pears looking Workouts

 

Body Moves In Exercise: Butt, Thighs, Back, and Shoulders.

Hold a dumbbell in your left hand and lunge forward with your right leg. Taking a cue from the triangle pose in yoga, turn your left foot out—so it’s perpendicular to your leg—and rest your right forearm on your right thigh, palm up. Extend your left arm straight down, with your palm facing your right leg.

  • Keeping your left arm extended, squeeze your shoulder blades together and raise your left arm straight out to the side until it reaches shoulder height.
  • Return to start. Complete a full set, then switch sides. 10 to 12 reps per side.

Exercise 8 Dip and Knee Raise

mv deep knee raise Pears looking Workouts

 

Body Moves In Exercise: Triceps, Shoulders, and Upper Back.

Sit on the edge of a bench with your feet flat on the floor, knees bent 90 degrees. Grasp the seat on either side of your butt; make sure your fingers are facing forward. Walk your feet out slightly and inch yourself off the seat.

  • Bend your arms, keeping your elbows pointed straight back as you dip your butt toward the ground. Simultaneously contract your abs and pull your right knee toward your chest.
  • Return to start. Concentrate on using your arms to raise your body, rather than pushing up with your legs. Complete a set, alternating legs. 10 to 12 reps.

Note:-Make the move more challenging by performing it with your legs extended.

Likesup Pears looking Workouts(0)Dislikesdown Pears looking Workouts(0)